strenght training along the way vs waiting til goal wt
brittni127
Posts: 38
So I'm just wanting some opinions, perspectives, experiences, etc. I have at least 60lbs to lose, id like 80-90lbs. I'm doing cardio 5 times a week and thought I should incorporate some strenght training (light weight higher Rep on machines that target specific. Area s of the entire body.) I'm afraid of having a lot of loose skin (ive had 2 babies but I'm still fairly young, 23) and thought strenght training along with cardio will help with skin or flabbiness. However some friends have said I should wait until I'm close to my goal weight and then tone as to not "solidify my fat". If this is true when should I start strength training? Help!!
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Strength sorry typing on mobile0
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Start weight training now.
You cannot 'solidify your fat'.0 -
I would definitely suggest adding strength training - probably twice per week (and keep doing cardio 3 or 4 days).
Not only will it help with the excess skin issue, but it also helps boost your metabolism and burn calories throughout the day / when you're at rest. Lean muscle is constantly working, so constantly burning calories - unlike fat, which just sits there. If you incorporate strength training, I think you'll see much quicker results (not to mention building a healthier body, overall).0 -
I am doing both. Muscle build up means faster burning of calories.0
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"Solidify your fat"? Your friends are a little out to lunch on that point.
You can start strength training anytime you like, though at some point (most likely after you've finished losing as much weight / fat as you want), you'll get better results by eating more calories to go along with the strength training, so your body can actually build new muscle tissue. 0 -
Strength train now! It will really really really help when you get closer to goal! Trust me! Cardio to enhance overall cardiovascular health.0
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Long answer: Muscle is faster at burning calories than fat is, so as your muscle builds and your fat decreases your body will become more fuel efficient.
Short answer: Weight training is always good!0 -
Do both, but forget the light weight higher reps and the specific muscle exercises. Lift heavier weights, ones that challenge you to do 8-10 repetitions, and do compound exercises, that is, exercises that use multiple muscle groups like squats, deadlifts, rows, overhead presses and the like. This would require using free weights, but they will do more for you than all the biceps curls and leg extensions you could do would. They work all the supporting muscles as well and the prime movers. For example, a weighted squat will work you legs primarily, but it will also work you core and a bunch of other stabilizer muscles as well. Those are what will give you are tight, toned body.0
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lol "solidify your fat"...who are these friends? hehe
the only possible negative side of strength training before you reach your goal weight would be that you are increasing muscle and so it may make you look bigger...but I can only see that happening if you aren't following a meal plan or doing any cardio.
Two important things with strength training though...1) proper form is SO important. You can put yourself at risk of serious injury if you do not work out correctly. Make sure you are keeping good posture and engaging your core muscles. 2) lift the heaviest weight you can while being able to do 12-15 reps, struggling at the last 4 or so. For example using a 7lb dumbell for bicep curls is going to be way more effective than a 2lb weight. It needs to be difficult at the end. You have to push yourself if you want to see results (and no you won't end up looking like a wrestler unless you are taking a heap of body building suppliments).
Good luck!0 -
Do it NOW! I think of it this way. Say you spend 5 hours working out a week. It takes you 6 months and you reach goal weight. THEN, you now want to "tone" so now you have to spend an additional amount of time, say another 4-6 months doing strength workouts to build muscles. Why not just split the workouts-some to do fast burns of CALORIES and build stamina, heart health and then others to build the muscle beneath the fat. Wouldn't it be better to be burning the fat and be able to SEE muscles underneath them than have to build them all up later? Also, building muscle makes you stronger which will increase your performance in cardio stuff as well.
Also, "weight" is nothing but a number, so if you reach your goal "weight", you may still not be happy with how your body is SHAPED. The only way to RESHAPE your body is with building muscle. Here is my fav article on the topic: http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/0 -
I would put ST ahead of cardio.. just make sure if you get into it to learn correct form.0
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I had the same theory before... as to focus on weight loss, then work on toning because it was all seeming too overwhelming, but this time around, i am doing both... ALL OR NOTHING LADY :happy: My reasoning this time around is, that I do not want to get like I did before, got to my GW, and then realized I had alot more work to do still... with toning 'n all... and then slowly started to gain some back! I think this time around having a better physique will also help me not gain back, because I will have more muscle to help keep the burn going... PLUS... because I measured all over, I am not as consumed (still a work in progress) with the scale...PLUS... less chance of sagging skin & thinking I might better focus on tone & long lasting health rather than just a number that fluxuates too much! ISo I'm just wanting some opinions, perspectives, experiences, etc. I have at least 60lbs to lose, id like 80-90lbs. I'm doing cardio 5 times a week and thought I should incorporate some strenght training (light weight higher Rep on machines that target specific. Area s of the entire body.) I'm afraid of having a lot of loose skin (ive had 2 babies but I'm still fairly young, 23) and thought strenght training along with cardio will help with skin or flabbiness. However some friends have said I should wait until I'm close to my goal weight and then tone as to not "solidify my fat". If this is true when should I start strength training? Help!!
Jillian Michaels 30 Day shred... I really like it because 1- it's only 28 minutes/day & 2- that still allows me to do my walking/occasional jogging.... I think cardio & strength are the way to go!! Good Luck!!! 0 -
So I'm just wanting some opinions, perspectives, experiences, etc. I have at least 60lbs to lose, id like 80-90lbs. I'm doing cardio 5 times a week and thought I should incorporate some strenght training (light weight higher Rep on machines that target specific. Area s of the entire body.) I'm afraid of having a lot of loose skin (ive had 2 babies but I'm still fairly young, 23) and thought strenght training along with cardio will help with skin or flabbiness. However some friends have said I should wait until I'm close to my goal weight and then tone as to not "solidify my fat". If this is true when should I start strength training? Help!!
Allow me to be blunt as well as kind. There is no such thing as solidifying fat. If you live in the states I suggest watching the Biggest Loser on NBC. You'll get a VERY good representation of what strength training, cardio with intervals, and nutrition can do for your goals. Although remember this THEY WORKOUT 6 hours a day or more.
Strength training builds lean muscle tissue. It's that lean muscle tissue which continues helping burn calories even when you are at rest. However do remember this as well CARDIO is KING for weight loss, STRENGTH training is QUEEN. You need the King and Queen to build a kingdom....0 -
start last week0
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You cannot start too soon.0
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an hour of roller blading earns 600 calories, 10 mins, 100 calories... or more! depends on ur weight :-)0
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However do remember this as well CARDIO is KING for weight loss, STRENGTH training is QUEEN. You need the King and Queen to build a kingdom....
I would argue that this is not true.
To OP: Check out the book New Rules of Lifting for Women0 -
I looked better at 142 with muscle than 139 without muscle. It's never too early to start.0
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Start now! Do HIIT cardio and strength training. You want to build muscle along the way, trust me! That way once you get to your goal weight, you aren't going to have to start the 'toning' process to get your body to look a certain way.... you'll be a lot closer to that point.
ETA: Do not try to spot reduce. Work your whole body!!!0 -
Bump
I've been curious about this too! Thanks for posting it!0 -
You should start now.. you coulda started day one.
Muscle burns more calories than fat... ie.... building muscle...no matter where it is on your body... will burn more fat than your cardio.
Also... you don't need to lift light and hi reps. Lift the most you can lift and complete the sets/rep.
I am going to semi-quote Jillian Michaels here...not her exact words....
"Lifting heavy doesn't make you bulk up or get big. Eating more than what you burn makes you big."
So lift the max you can and still complete the # of sets and reps you chose.
also...Cardio strengthens your heart muscle... which is good... you need that ... builds stamina... but burning is more in the muscles0 -
"solidify my fat".
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Absolutely agree with huffdogg!I would argue that this is not true.
To OP: Check out the book New Rules of Lifting for Women
A book to have!0 -
Think of it this way: train and tone your muscles NOW, and then when you get rid of the fat, you'll have a nice, toned body, instead of being "skinny fat." Tons of people do cardio-only routines, and when they reach their goal weight, they are the same exact shape/bodyfat % as when they started... Major bummer.
. Anyway, you need weights and cardio together to lose weight and reshape your body. Start NOW!! You won't regret it! 
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Oh my goodness I have no idea what solidifying your fat even means.
I heartily agree with everyone who says start weight training now. Don't wait. I also enjoy throwing in calisthenics like burpees, pushups, pullups, which use your own body weight as resistance and are kind of a mix of cardio and strength training (if done at a high enough intensity).0 -
I would really love to know what your routine is because your back and arms are looking good.Think of it this way: train and tone your muscles NOW, and then when you get rid of the fat, you'll have a nice, toned body, instead of being "skinny fat." Tons of people do cardio-only routines, and when they reach their goal weight, they are the same exact shape/bodyfat % as when they started... Major bummer.. Anyway, you need weights and cardio together to lose weight and reshape your body. Start NOW!! You won't regret it! 0 -
Mainly, never lose sight of your goal and be consistent with what you choose. Personally, I want to be healthier for my kids' future. I want to be here for them until im 100!!! Being a parent im sure you know the feeling as well. I know MFP has a goal "weight" that we all want to get to, but being healthy and changing your lifestyle is what we have done. Instead, Think in your mind of a goal "figure" you want to achieve, and understand that just losing fat isnt going to bring out that figure. You need to start the growing process for you muscles by doing compound movements that develope your core muscles to make a base figure. Then when you are getting closer to your goal figure, begin to tone those tougher areas you want to sculpt for that pristine shape you desire!
a few small goals that are within reach are easier to overcome than a large goal that seems distant and out of reach.....
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I would really love to know what your routine is because your back and arms are looking good.
Fri 03/23/12 02:25 PM
Thanks, I'll tell you what I've been doing, but there are many ways to get results, and I'm not pretending to be an expert. This is my 2 1/2 month progress from using moderately heavy training combined with cardio. I'm about halfway to my original goal, but really I don't care as much about the weight as how I look and feel, and how my clothes fit 
Firstly, as to diet, mine is not perfect by any means, but I try for 50% carbs, 30% protein, and 20% fat (it's just MY preference). I get 125-150 gm of protein a day, and I eat 6-7 small meals (2 of those meals are protein shakes with fruit). I average about 1700-1900 calories a day.
For cardio, I just do the elliptical machine mostly. I do 45-60 minutes of elliptical every day, either by itself, or following my weight training sessions. There's nothing special about the elliptical, you can do whatever you want. I choose the elliptical because my knees get messed up if I try to run and my gym only has ellipticals, treadmills, and bikes. I wish they had a stair stepper...sigh...
Weight training is 5x a week. I work my upper body at the gym, and I work my legs at home with a DVD, but since you're asking about my back, I'll share my upper body routine. For each bodypart, I choose 4-5 exercises, and do 4 sets of 10-15 reps each (usually working in supersets because I like to go fast). I rest very little, but I do try to lift heavy, as heavy as I can without cheating form. I never do the same workout twice, and my goal is to get SORE. My training split is like this:
Monday: Back/ calves, cardio
Tuesday: Chest/abs, cardio
Wed: Biceps, cardio
Thurs: Triceps/abs, cardio
Fri: Shoulders, cardio
Sat or Sunday: Abs and cardio
As I said I work legs at home while my son naps. I use a DVD called the Butt Bible, which is basically just strength training for legs using lots of squats, lunges, etc.
That's pretty much it. I work really hard at the gym (no talking, socializing, long rests), and I really try to focus my mind on what I'm doing (the mind-muscle connection). It feels great to see results, and I can't wait to see my muscles when I get a bit more of that fat off. I wish you all the best, now get out there and make it happen!! 0 -
However do remember this as well CARDIO is KING for weight loss, STRENGTH training is QUEEN. You need the King and Queen to build a kingdom....
I would argue that this is not true.
To OP: Check out the book New Rules of Lifting for Women
Not sure how you can argue that the first statement is untrue. It's been true for decades, and it will continue to be true. Tons of women are going to end up injured because of that NROLFW book. I'm all for lifting heavy, but if you're only doing 4 reps, you have to lift SUPER heavy, and not all women have the joint strength, tendon strength, and all-around strength needed to lift like that without serious injury. Cardio combined with weights combined with good nutrition is the BEST way to lose weight--not the only way, but it's the best. 0 -
Strength training builds lean muscle tissue. It's that lean muscle tissue which continues helping burn calories even when you are at rest. However do remember this as well CARDIO is KING for weight loss, STRENGTH training is QUEEN. You need the King and Queen to build a kingdom....
^^^^^ what Antoniosmooth said....I've never heard this analogy before... LOVE IT!!!!!!!!!!0
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