Women weight training?

On the days I lift I don't do a cardio warm-up - I do a bunch of dynamic stretches and will spend some time doing spot things before lifting...i.e. if I am going to do strict or push presses I do some extra dynamic stretches on my arms...if I am going to be doing some squats I'll warm up with some squats and lunges.

Cardio definately after weights - you need all the energy you have for the weights first

Noooo cardio before weights. You warm up quickly, but you can warm up doing -anything-. You want to save the exertion for the actual weight lifting... you quickly use your glycogen stores lifting and then when you do cardio you are actually using fat stores for energy. If you do it the other way your lifts will suffer.

There are lots of awesome, awesome, awesome weightlifting success story photos. I hope they chime in because they are so-damn-inspiring!

I totally agree! Lift, then cardio.

I've heard people (maybe it was helloitsdan?) saying not to do cardio on weight days. if you're trying to build muscle, you need protein and calories to do that. Cardio is for burning calories so you're just taking stuff away that your muscles want so they can repair themselves and make more muscle.

I am not an expert myself... but remember reading this from someone who knew his stuff...

As most have mentioned definitely don't do any cardio before weight training. Do cardio on a separate day on its own. You need every available ounce of energy to weight train to the maximum, otherwise you will not be getting the most from your workout and results will take a lot longer to achieve. The aim of the weight training is to "break" the muscle fibres, so when they re-grow back they grow back stronger and more muscle is developed. If you do cardio before commencing weight training you will have less energy available to do the "breaking" phase of the muscle fibres.

As mentioned, you also want to aim to lift heavy (as long as is comfortable), and keep going until you can't do any more (muscle failure), ideally with a heavy enough weight limiting you to doing no more than 12 repetitions. You want to keep the repetitions low, and the weight heavy.

Always have a rest day after weight training, to allow the "re-growing" of the muscle fibres.

Also, if possible, eat plenty of carbs before your workout, as a source of energy, and a mixture of carbs and protein following the workout, carbs to replenish the lost energy, and protein for your muscles' re-growth. And plenty of rest afterwords.

The more muscle you develop long term the more calories your body will effectively burn in normal daily activity.

Heavy weight lifting is one of the most effective ways to burn calories. Weight training is known to burn twice the amount of calories that cardio does.

Hope this helps. Good luck.

cardio can be used as a warm up (5-10 minutes)
then lifting
then if you want to more cardio

but it's not really necesarry, you can do cardio every other day on non lifting days

if you decide to do it every day, I recommend low intensity (walking, biking leasure peace) after lifting, and moderate (running, spinning) on non lifting days

This is the closest you'll get to the 'right' answer.

The proper proper right answer is to do the thing you value most first - you need to work out your priorities. But if, on a lifting day, your priority is lifting, then what's been suggested here is right.

Heavy weight lifting is one of the most effective ways to burn calories. Weight training is known to burn twice the amount of calories that cardio does.
.

Measured how, and 'known' by whom?

I'm with Meerkat on this because I can categorically state that I do NOT burn double the amount of calories doing weighttraining as I do when I do running.

Example - one hour of weightlifting, for me, burns approx 300 calories
whereas, for me, one hour of running burns 700 calories - therefore, for me, running burns over TWICE as many calories as weighttraining does.

The second point I would like to make is this, I run races - 5k and over, for me to build muscle would not do my running any good in the long run - unless I were sprinting that is, but as I am not sprinting, lots of cardio, for me, is fine.

To those that wish to cut out all their cardio, good luck, however, please do NOT try to tell others that cardio is next to useless, because it is far from useless.

I don't think, you burn more calories while you do weightlifting, but the afterburn is suppose to be huge with weightlififting. You burn more calories afterwards all day even when you are resting. Your muscle has to recover. And while you build up muscle, you will need more energy through out the day. With cardio you will never build up these calorie eating fatburning muscles.

People really need to do their homework regarding cardio, it is not the enemy, there is far too much claptrap and rubbish spouted on these forums lately and it is mostly started by lazy arses that are trying to justify why they are doing no cardio at all.

RIght... Squatted a 140 pounds today, did some heavy lat pulls, bicep curls, front raises and tri cep extensions, lunges and step ups.. and I only do cardio once or twice a week if that.. God I am such a lazy *kitten*.

Some people really don't like cardio.. and thats ok. Not everyone has to be the energizer bunny running for days on end... You can do other things and still get the same level of fitness.

People really need to do their homework regarding cardio, it is not the enemy, there is far too much claptrap and rubbish spouted on these forums lately and it is mostly started by lazy arses that are trying to justify why they are doing no cardio at all.

RIght... Squatted a 140 pounds today, did some heavy lat pulls, bicep curls, front raises and tri cep extensions, lunges and step ups.. and I only do cardio once or twice a week if that.. God I am such a lazy *kitten*.

Some people really don't like cardio.. and thats ok. Not everyone has to be the energizer bunny running for days on end... You can do other things and still get the same level of fitness.

You DO do cardio so why are you being so defensive??? I am talking about those that go on and on and on re weights but do NO cardio. I couldn't give a rat's *kitten* what pullups anybody does or what they lift, I do, however, care that some people consider cardio and people that do it as losers, because we are not.

Define fitness.

I'm getting defensive because you are calling people who do no cardio lazy *kitten*... and lifting weights is not for lazy people. Which is why I posted what I did... to show that people who don't do cardio and only do weights are not lazy. I'm one of those beginning to despise cardio... and seriously may just only be lifting for a while.

FItness to me is being able to lift things(like bags from the grocery store and only have to take one trip instead of 2-3), being able to walk without getting winded or needing a break, and just a general sense of feeling better/looking better.

If anything I find that when I do my cardio runs, the weightlifting helps a lot. I have better endurance now, then I did before I started lifting weights regularly.

People really need to do their homework regarding cardio, it is not the enemy, there is far too much claptrap and rubbish spouted on these forums lately and it is mostly started by lazy arses that are trying to justify why they are doing no cardio at all.

RIght... Squatted a 140 pounds today, did some heavy lat pulls, bicep curls, front raises and tri cep extensions, lunges and step ups.. and I only do cardio once or twice a week if that.. God I am such a lazy *kitten*.

Some people really don't like cardio.. and thats ok. Not everyone has to be the energizer bunny running for days on end... You can do other things and still get the same level of fitness.

You DO do cardio so why are you being so defensive??? I am talking about those that go on and on and on re weights but do NO cardio. I couldn't give a rat's *kitten* what pullups anybody does or what they lift, I do, however, care that some people consider cardio and people that do it as losers, because we are not.

Define fitness.

I'm getting defensive because you are calling people who do no cardio lazy *kitten*... and lifting weights is not for lazy people. Which is why I posted what I did... to show that people who don't do cardio and only do weights are not lazy. I'm one of those beginning to despise cardio... and seriously may just only be lifting for a while.

FItness to me is being able to lift things(like bags from the grocery store and only have to take one trip instead of 2-3), being able to walk without getting winded or needing a break, and just a general sense of feeling better/looking better.

If anything I find that when I do my cardio runs, the weightlifting helps a lot. I have better endurance now, then I did before I started lifting weights regularly.

No, I am not calling people who do no cardio lazyarses, I am calling people lazyarses who never do any cardio, only do weights who go on and on about cardio being bad for people lol.

My husband does weights a lot, he does no cardio, but he does not go on and on about how cardio is bad for a person, he actually considers it a brilliant form of exercise, he just chooses not to do any.

If anybody does not like cardio, there is no problem on my side whatsoever, providing they do not continuously spout how bad it is for anybody that does it. You are not saying it is bad for anyone and I do not consider you lazy. Sorry for any misunderstandings xxx