Best exercises to lose fat? (Please!!!!!!!)

I always think the best exercise we do is the one we DO!

So, question, should I up the cardio and stop focusing on strength?

Absolutely not. That is probably the worst thing you could do. All that would do would increase muscle loss, slow metabolism, and create an undesirable effect on your body composition.

Strength training is very important

I've heard interval training is a great way to burn fat. maybe you should give that a try. I would not give up strength training if I were you though! Keep at it. Good luck!

No, cardio doesn't get rid of fat. A calorie deficit creates weight loss. However this weight loss is often a mix of fat AND muscle. Strength training and adequate protein intake minimizes muscle loss as much as possible. It won't build very much muscle while you are dieting but it might build some if you are new to it. Cardio is a tool by which you can increase your calorie deficit while eating more food.

To be honest a combination is best. Weight training when done properly will increase your metabolism and burn more calories overall. The only calories youburn with cardio are the ones DURING your exercise with the exception of HIIT (High intensity interval training). A good combination would be 30-45 minutes of strength training 3-4 times a week followed by 20-30 minutes of HIIT cardio (an RPE of 9-10 for 30-60 seconds followed by 60-90 seconds of recovery at about an RPE of 4 repeated). If you can't afford a gym membership, I highly suggest resistance bands. Bodylastics makes a great product you can get on amazon for cheap, and you can approximate almost any move you can do with weights or cable machines.

Firstly, I had a quick look at your food diary for the last week or so - good job. You seem to be sticking to your cals, but varying the amounts a little so you're not eating the same thing every day (good for sanity )

I completely understand the frustration with not losing the weight, but really all I can say is that every person is different and my main piece of advice is to concentrate 10X harder on the process than you do on the result. You know that when all is said and done, a good diet that is at a caloric deficit and has mostly good wholesome foods is the right thing to do, and you know that regular exercise is the right thing to do. In my opinion keep at it- you know in time it will work. Maybe not as quickl.y as you would like, but it will work!

My personal story, I tend to lose 3-4 lbs at a time, then plateau for up to three weeks without losing a thing, then lose again etc etc. Most recently I had gone for over three weeks with a 1lb net gain. So frustrating... then for some unknown reason the fatloss fairy decided to pay a visit, and the scales went down by 7lbs in 2 weeks.

I hope that is some consolation for you, or at the very least some affirmation that you are doing the right things, and to just be confident in yourself, and patient for the results. :flowerforyou:

Firstly, I had a quick look at your food diary for the last week or so - good job. You seem to be sticking to your cals, but varying the amounts a little so you're not eating the same thing every day (good for sanity )

I completely understand the frustration with not losing the weight, but really all I can say is that every person is different and my main piece of advice is to concentrate 10X harder on the process than you do on the result. You know that when all is said and done, a good diet that is at a caloric deficit and has mostly good wholesome foods is the right thing to do, and you know that regular exercise is the right thing to do. In my opinion keep at it- you know in time it will work. Maybe not as quickl.y as you would like, but it will work!

My personal story, I tend to lose 3-4 lbs at a time, then plateau for up to three weeks without losing a thing, then lose again etc etc. Most recently I had gone for over three weeks with a 1lb net gain. So frustrating... then for some unknown reason the fatloss fairy decided to pay a visit, and the scales went down by 7lbs in 2 weeks.

I hope that is some consolation for you, or at the very least some affirmation that you are doing the right things, and to just be confident in yourself, and patient for the results. :flowerforyou:

"I tend to lose 3-4 lbs at a time, then plateau for up to three weeks without losing a thing, then lose again etc etc"

http://www.bodybuilding.com/fun/fawnia3.htm

Works well for me

Exactly what Rae said.

Also yes gaining muscle mass can be achieved by strength training. But that includes heavy lifting. 30 day shred is not heavy lifting

it's also HARD work for every ounce of muscle gained and you very rarely can achieve that working at a defecit.

Yup ^^ thank you for adding that. Some newbies gain muscle while in a deficit, but that is still minimal
I bust my *kitten* at the gym but am not gaining mass because I am in a deficit

Exactly what Rae said.

Also yes gaining muscle mass can be achieved by strength training. But that includes heavy lifting. 30 day shred is not heavy lifting

it's also HARD work for every ounce of muscle gained and you very rarely can achieve that working at a defecit.

Yup ^^ thank you for adding that. Some newbies gain muscle while in a deficit, but that is still minimal
I bust my *kitten* at the gym but am not gaining mass because I am in a deficit

I am planning on getting the New Rules of Lifting for Women here in the near future in preparation of joining a gym in Spring. I would really like to learn to do the free weights and be stronger. However, I have a couple of months until that can happen and in the meantime I would like to get rid of some of the fat so it will be easier to spot the muscle when I use it. LOL

It's a good book to start with. Just don't be afraid. I used to be so afraid of the gym, of the free weights...I felt so out of place. Once I did overcome that I learned to enjoy myself, and now lifting, and lifting heavy, is the highlight of my day. Oxygen Magazine and Muscle and Fitness hers are also good places to start as both break it down and explain what your'e doing and why. As a matter of fact Oxygen is also big on doing "at home" programs for those who can't afford gym memberships andmake good use of both dumbells and resistance bands. Worth checking out for sure.

Anything that you love cus they you will stick at it!!

So, question, should I up the cardio and stop focusing on strength?

Absolutely not. That is probably the worst thing you could do. All that would do would increase muscle loss, slow metabolism, and create an undesirable effect on your body composition.

Strength training is very important

I agree! It's best to burn fat and gain muscle at the same time! Builds your metabolism and in the end... more weight loss. In the beginning I concentrated on running. It worked for me for a while, but it stopped after a while and I was stuck for months doing the same routine. I just got Insanity and WOW is it working wonders for me!!! It is great for building muscle and burning fat! (Toning out basically...) That is the best kind of exercise. High Interval Training

Try crossfit!!!! its awseome
Shock your body into something new!!!!
or try exercises like sport climbing, hiking, power yoga or pilates along with interval fast swimming are all great ways to kick start your body again.

didnt want to overwhelm youve had some intense answers good luck

I would like some answers to this also as I am the same.

I would like some answers to this also as I am the same.

You should read the posts that have already been written - excellent info to apply.