Weight Loss
Moderators: duke3522, devilish_patsy, topanga1485, nycgirl, spoiled_candy, cmillington, coach_k Weight Training = No Motivation!
Okay, I just weighed myself this morning and I'm really annoyed because I gained two pounds. I know all about fluctuations, etc., which is why I weight myself buck naked in the morning every other day, right before I get in the shower. Now, I've been making a point to go work out a lot more, which includes running for about half an hour about four or five times a week, and then on those days switching back and forth between doing some lower-body weights and crunches. I know I could just be gaining muscle, but I REALLY need to see the number on the scale go down for right now...then in a few weeks it's okay if it goes up once I've gained some more muscle...what should I do???? :(
6 Replies (last)
cardio, cardio, cardio!!! I stopped lifting weight, and started doing 45mins. to an hour of cardio 5 days a week and an hour of yoga 3x a week and I have lost 15 lbs. Before when I did 30 mins. of cardio and lifted weight for 30 mins, I couldn't get any weight to move. So, change up your routine a little :) Good Luck!!!
Thank you!! Have you added weight training back? Did you even do crunches or anything at all?
Hi Sarah..
You really should be weight training before your cardio if at all possible. For the first 30 minutes all you're burning is carbs anyway (unless you've already gotten that out of your system!)
The best way to do it is you weight train for 30 minutes (this could mean push ups, crunches etc.. but do that BEFORE the pure cardio).. THEN do your cardio for the next 30 minutes and you will be burning PURE FAT after that.
It's better to use that initial energy to weight train and build your muscles which will burn up calories repairing the muscle fibers while you sit the next day then your body will be ready to get rid of all the fat. You can't do it in reverse because once you're done with cardio aren't you exhausted?
Also If you have not already done this, drop ALL soft drinks (YES addictive Diet sodas too which are even WORSE by the way!) And just drink water water water! At least 2 litres day!
Regards,
Mtlguy
You really should be weight training before your cardio if at all possible. For the first 30 minutes all you're burning is carbs anyway (unless you've already gotten that out of your system!)
The best way to do it is you weight train for 30 minutes (this could mean push ups, crunches etc.. but do that BEFORE the pure cardio).. THEN do your cardio for the next 30 minutes and you will be burning PURE FAT after that.
It's better to use that initial energy to weight train and build your muscles which will burn up calories repairing the muscle fibers while you sit the next day then your body will be ready to get rid of all the fat. You can't do it in reverse because once you're done with cardio aren't you exhausted?
Also If you have not already done this, drop ALL soft drinks (YES addictive Diet sodas too which are even WORSE by the way!) And just drink water water water! At least 2 litres day!
Regards,
Mtlguy
I'm a little dubious about weight training at all right now...just got back from the gym and only did the treadmill... :/
I really think that right now the yoga is the weight training for me, I also do a body scuplting class, once a week. I take a 15 min. ab class before one the yoga classes I go to. I do the cardio first because after yoga I am exhausted. I do at least 45 min of cardio 5 days a week. My sister and i are on the same program and she has lost 18 lbs. OH, and for my cardio we do the elliptical trainer at our gym, you put all your stats in and it keep yoor heart rate and calories burned.. I also do an occasional pilates class but probably only one or two a month.. we keep our daily cals between 1200 and 1600, with Sunday as a cheat day, but we still can't get crazy, cause then you can get on roll and sabatoge for weeks :) I hope this helps!!!! :)
Nutrition is key, if your caloric intake is less than what your body type requires, than you'll see results.
if your body type needs 3000, and you eat 2200 / 2500, than you'll see your weight go down 1/2lbs per week, your going to want to do some weight training, and cardio so you don't lose muscle mass.
here are some cardio mistakes that helped me out in lowering my body fat percentage.
Mistake #1: Doing a long cardio workout at low intensity.
Since your heart rate is not high enough, your body doesn't really get a workout from it.
Solution: Slow/fast workouts (interval training), where you sprint for one minute, and then walk for two. Simply put, a higher heart rate burns more calories. For example, you burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high intensity, and you also burn more total fat in less time during a high-intensity workout.
Like anaerobic weight training (training intensity where you are burning fuel without oxygen), combining high-intensity sprints (anaerobic) for 1 minute with walking (aerobic training intensity where you are burning fuel with oxygen) for 2 minutes also boosts your metabolism long after the workout -- so you're still burning fat and calories for hours after you've left the gym.
Mistake #3: Doing a quick cardio workout and thinking you're burning fat cells.
If your goal is to burn fat, keep in mind that you only start burning fat cells after approximately 20 minutes of a cardio workout.
Solution: After warming up at low intensity on a treadmill, stationary bike, StairMaster, or stepper for 2 minutes, up the speed to moderate intensity for 10 minutes, then do 2 minutes at lower intensity, then 5 minutes at high intensity, then close with 5 minutes of moderate intensity, and 2 minutes of low intensity as a cool down. Total cardio workout time: 26 minutes.
Mistake #4: Having an energy bar/drink before a cardio workout.
By doing so, you only end up burning the calories you just had before hitting your existing fat cells, which is counterproductive if you're trying to lose weight. Remember that energy bars and drinks were designed with endurance athletes in mind, and therefore may have hidden sugars and fat equating to high calorie content.
Solution: Instead, have a lower calorie snack about an hour before the workout (allowing enough time for digestion), such as an apple and a half-cup of low-fat yogurt or cottage cheese. You won't sacrifice energy for the workout, and those minimal calories from the pre-workout snack will be burned quickly during a 20- to 30-minute, moderate- to high-intensity cardio session.
Mistake #5: Doing cardio training on an empty stomach.
People have the misconception that by doing so, you automatically start burning fatty tissue.
Solution: Cited in the book The Men's Health Guide to Peak Conditioning (Rodale Press, 1997), Ellen Coleman, R.D., nutrition consultant with The Sport Clinic in Riverside, California, has this to say about fasting before a workout: "You don't have to starve yourself, but it's wise to avoid eating 45 minutes to an hour before exercising. Even carbohydrates take at least an hour to digest. Fats take even longer: two to four hours. When your body diverts energy to digestion, it's robbing muscles of power and making your workout less effective."
The bottom line? Don't starve yourself before a workout and, of equal importance, make sure you are properly hydrated. Training on an empty stomach or with minimal fluids -- particularly in a dehydrated state -- is akin to a car trying to get from point A to point B with no gas. You won't get very far into your training without any "fuel in your tank" after fasting for 5 hours or more -- especially if you want to burn fat with a 20-minute high-intensity workout.
if your body type needs 3000, and you eat 2200 / 2500, than you'll see your weight go down 1/2lbs per week, your going to want to do some weight training, and cardio so you don't lose muscle mass.
here are some cardio mistakes that helped me out in lowering my body fat percentage.
Mistake #1: Doing a long cardio workout at low intensity.
Since your heart rate is not high enough, your body doesn't really get a workout from it.
Solution: Slow/fast workouts (interval training), where you sprint for one minute, and then walk for two. Simply put, a higher heart rate burns more calories. For example, you burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high intensity, and you also burn more total fat in less time during a high-intensity workout.
Like anaerobic weight training (training intensity where you are burning fuel without oxygen), combining high-intensity sprints (anaerobic) for 1 minute with walking (aerobic training intensity where you are burning fuel with oxygen) for 2 minutes also boosts your metabolism long after the workout -- so you're still burning fat and calories for hours after you've left the gym.
Mistake #3: Doing a quick cardio workout and thinking you're burning fat cells.
If your goal is to burn fat, keep in mind that you only start burning fat cells after approximately 20 minutes of a cardio workout.
Solution: After warming up at low intensity on a treadmill, stationary bike, StairMaster, or stepper for 2 minutes, up the speed to moderate intensity for 10 minutes, then do 2 minutes at lower intensity, then 5 minutes at high intensity, then close with 5 minutes of moderate intensity, and 2 minutes of low intensity as a cool down. Total cardio workout time: 26 minutes.
Mistake #4: Having an energy bar/drink before a cardio workout.
By doing so, you only end up burning the calories you just had before hitting your existing fat cells, which is counterproductive if you're trying to lose weight. Remember that energy bars and drinks were designed with endurance athletes in mind, and therefore may have hidden sugars and fat equating to high calorie content.
Solution: Instead, have a lower calorie snack about an hour before the workout (allowing enough time for digestion), such as an apple and a half-cup of low-fat yogurt or cottage cheese. You won't sacrifice energy for the workout, and those minimal calories from the pre-workout snack will be burned quickly during a 20- to 30-minute, moderate- to high-intensity cardio session.
Mistake #5: Doing cardio training on an empty stomach.
People have the misconception that by doing so, you automatically start burning fatty tissue.
Solution: Cited in the book The Men's Health Guide to Peak Conditioning (Rodale Press, 1997), Ellen Coleman, R.D., nutrition consultant with The Sport Clinic in Riverside, California, has this to say about fasting before a workout: "You don't have to starve yourself, but it's wise to avoid eating 45 minutes to an hour before exercising. Even carbohydrates take at least an hour to digest. Fats take even longer: two to four hours. When your body diverts energy to digestion, it's robbing muscles of power and making your workout less effective."
The bottom line? Don't starve yourself before a workout and, of equal importance, make sure you are properly hydrated. Training on an empty stomach or with minimal fluids -- particularly in a dehydrated state -- is akin to a car trying to get from point A to point B with no gas. You won't get very far into your training without any "fuel in your tank" after fasting for 5 hours or more -- especially if you want to burn fat with a 20-minute high-intensity workout.
6 Replies (last)
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