Cardio vs weight training to loose weight?!?!
Replies
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mymmsworld2 wrote: »Yes seeing a dietitian thru my MD next week. I will get there, I am determined. I want a healthy lifestyle so I can enjoy my 10 year old daughter who is a gymnast and equestrian so Uber fit. I also want to model good eating habits and body image. We lost my husband, her dad, last year and I had spent most of the last several years caring for him, so like I said it’s me time now which correlates to better time with my daughter
sorry for your loss. and yes wanting to be healthier to be here longer for our children is a great goal to strive for.2 -
HIIT - (real HIIT that is) probably completely inappropriate for you - not required for weight loss.
Weights - not required for weight loss, but a good thing to do while losing weight (or not losing weight).
Cardio - not required for weight loss, but a good thing to do while losing weight (or not losing weight).
Eating clean - whatever that actually means it's not required for weight loss.
Only green carbs - why miss out on great sources of nutrition because some foods are the wrong colour?
The ONLY things required are a sustainable calorie deficit, time and patience.
I hope you realise that your very low calorie goal is plus exercise calories? (Your trainers won't know that by the way.)
If you realise that exercise isn't to increase your deficit then you realise that your choice of exercise comes down to what the fitness, health and enjoyment benefits are.
Don't make the process tougher than it has to be, it's far more important you get to goal weight and stay there rather than fall off the wagon.
So you can't exercise more to create a calorie deficit? I just want to make sure I understand this.0 -
justin15718 wrote: »HIIT - (real HIIT that is) probably completely inappropriate for you - not required for weight loss.
Weights - not required for weight loss, but a good thing to do while losing weight (or not losing weight).
Cardio - not required for weight loss, but a good thing to do while losing weight (or not losing weight).
Eating clean - whatever that actually means it's not required for weight loss.
Only green carbs - why miss out on great sources of nutrition because some foods are the wrong colour?
The ONLY things required are a sustainable calorie deficit, time and patience.
I hope you realise that your very low calorie goal is plus exercise calories? (Your trainers won't know that by the way.)
If you realise that exercise isn't to increase your deficit then you realise that your choice of exercise comes down to what the fitness, health and enjoyment benefits are.
Don't make the process tougher than it has to be, it's far more important you get to goal weight and stay there rather than fall off the wagon.
So you can't exercise more to create a calorie deficit? I just want to make sure I understand this.
That's not what he's saying. He's saying that the calorie target given by MFP is already your deficit and assumes no exercise...it's not included in your activity level. MFP intends for people to eat back exercise calories to account for that activity. In not doing so, your calorie deficit becomes larger which isn't always a good thing and is often a very bad thing.
Basically, letting your diet do the work...exercising for your health and wellness...and to be able to eat more.
ETA: a 1200 calorie deficit for a female assumes a sedentary lifestyle and is already a huge deficit as it is generally a target of 2 Lbs per week or a 1,000 calorie per day deficit from maintenance. Doing a bunch of exercise on top of that and not fueling that activity isn't good at all.
In general, trying to create a deficit with exercise and no change in eating and calorie intake is very inefficient.4 -
mymmsworld2 wrote: »Help!! I have two trainers telling me 2 very different things! One says workout weights and HIIT cardio the other says don’t waste energy on weights, put energy into cardio until you drop half of your goal. I have a lot to loose, ideally 80 lbs so please help me figure it out! I am eating clean with only green carbs and staying about 1200 calories a day. Thank you
I can tell you now, if you genuinely have 80 lbs to lose 1200 calories is far too low long term.
It's just not sustainable and will ultimately only lead to either binge eating or you falling off the wagon and gaining a good amount back.
My Wife cuts on 1300 calories and she weighs 130 lbs.
A simple 500 calories deficit is enough for good weight loss.
The key to any diet is knowing exactly how many calories you need on a daily basis, and just eating under that number).
First you need to workout how many calories your body needs in a day (Total daily energy expenditure).
Weigh yourself first thing in the morning.
Input your data in this website www.tdeecalculator.net
Choose whichever activity level is closest to yourself.
Then click the cutting calories button (under the macronutrients heading), this will give you your starting calories, and what you need to stick to on a daily basis.
Try to get as close as possible to your cutting calories every day, a little over or under is fine but no more than say 20 - 30 calories either way.
Foods to eat:
Absolutely anything you want, Just weigh and track everything you eat and drink inc milk in tea & coffee etc. (don't add calories back in when you've exercised, MFP will ask if you want to do this).
Check your TDEE on a weekly or daily basis, because it obviously drops as your weight comes down, and adjust calories accordingly in Myfitnesspal.
If you want quicker weight loss you can obviously add in cardio and or resistance exercises, not only will this help build muscle but it will also create a bigger calorie deficit.
If you were to do this I would recommend just a 30 min incline walk on the treadmill or walk outside at a steady state.
Drink plenty water, at least 2-2.5 ltrs a day.
And that's it, just carry on until you are at the weight you want to be.
Good luck.1 -
I am not an expert but I am journeying the same road. I find the biggest thing for me is to log EVERYTHING that goes into my mouth. I wasn’t eating my exercise calories but someone responded to a post of mine and suggested that she uses her exercise calories to treat herself. I really like that idea. I walk a lot and when I don’t walk, I use Jessica Smith TV on You Tube. She has a great variety of programmes from 10 to 60 minutes, yoga, HIIT, walking, strength etc. She is also very motivating. Good luck with your journey. Eat what you like. I increased protein (sometimes chicken is my snack haha) , increased veggies, and decreased carbs but every day. I have a piece of toast. All in moderation.1
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Sparkeysworld wrote: »mymmsworld2 wrote: »Help!! I have two trainers telling me 2 very different things! One says workout weights and HIIT cardio the other says don’t waste energy on weights, put energy into cardio until you drop half of your goal. I have a lot to loose, ideally 80 lbs so please help me figure it out! I am eating clean with only green carbs and staying about 1200 calories a day. Thank you
I can tell you now, if you genuinely have 80 lbs to lose 1200 calories is far too low long term.
It's just not sustainable and will ultimately only lead to either binge eating or you falling off the wagon and gaining a good amount back.
My Wife cuts on 1300 calories and she weighs 130 lbs.
A simple 500 calories deficit is enough for good weight loss.
The key to any diet is knowing exactly how many calories you need on a daily
Thank you!!! This makes sense. I am tracking everything I put in my mouth as accurately as I know how. I did use the calculator you suggested. I will try to do that. Just since I am putting it all out there anyways I am 5’9 and currently 255.3 (down 6 lbs yahoo) my goal weight is ideally 175 but my first stage goal is 30 lbs. then 200 then 175.
I am doing biking and walking. As well as interval jogging 2 days a week. My biggest stumbling block is the headache right now. I assume it’s because I drastically cut out sugars, including most natural ones so I am going to go eat a bowl of fruit0 -
Headache? Check your Iron also. I recently have been roughly 80% vegan due to digestion issues, and thats why I started using this site again. I check every now and then with this place to give me a guide post. But I noticed the Iron deficiency in my stats, I've been a little light headed lately, might be sinus' tho. Anyway, something to consider if you're on a restrictive diet.1
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Hi Mymmsworld2
I hope this helps you out, cardio (HITT) lasts for about 60 mins after your work out ( burning calories )Lifting weights lasts a lot longer burning calories through the day, also with lifting weights you get a lean toned body.Eating green or eating clean ? you want to loose about 1lbs/ 1.5lbs a week
You have the app, perhaps you need to workout your calorie intake ( Protein 40%/ Carbs 40%/ Fats 20%).
What ever you do always hit your protein intake per day, for loosing weight or gaining muscle, and did you know a good quality Fish Oil supplement helps to loose fat too
This is what i am doing at the moment, my body is toning and im aiming to loose body fat but retain muscle, and it seems to be working.
As i say this is only my suggestion, i hope it give you thought and some insight.
Take care
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Headache after a diet change makes me wonder if you have drastically cut caffeine?1
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mymmsworld2 wrote: »
If you want to avoid the caffeine withdrawal headache then taper down slowly rather than do a massive cut.1 -
mymmsworld2 wrote: »
Well the solution is to not quit caffeine cold turkey. So have a couple more. 3 coke zero or diet coke a day is probably a good target.
Diet coke is just flavored water with caffeine.1
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