Apr 28, 2009 5:32 AM GMT
Is it effective to try to lose fat with just a lifting routine and proper diet? I mean, I've been doing it for a while, and have seen good results, but I'm not sure if the results will be consistent in the future.
wyrln saidThere is some controversy about cardio. I have a Men's Health book, The Book of Muscle, by Ian King which discourages readers from doing any cardio. More muscle fibers will hypertrophy if you leave out cardio. On the other hand, all the workout plans here on RJ include cardio.
pattymcpat saidwyrln saidThere is some controversy about cardio. I have a Men's Health book, The Book of Muscle, by Ian King which discourages readers from doing any cardio. More muscle fibers will hypertrophy if you leave out cardio. On the other hand, all the workout plans here on RJ include cardio.
I tell all my clients this, "someone dies of heart disease every 30 seconds, so as I'm saying this, someone is dying of heart disease. No one ever dies of a small bicep disease." but I digress.
Cardio is 100% necessary if you're trying to lose fat. The best time for cardio is actually right after your weight training workout. During your weight training workout, your muscles use up all your blood sugar for energy, so you can think of resistance training as "pre-exhaust" for your muscles...When your blood sugar is low, your body has to tap into your fat stores to get it's energy...And that's when you're burning fat. Go for high intensity intervals, rather than low intensity.
hope this helps!
Lostboy saiderm... well
I don´t normally do "cardio" as a set piece in the gym.
I do cardio as I walk to and from the gym, as I shop and clean the flat and walk to the metro for a total of about an hour a day (guess who does not live in the USA). If you live in a society where you can do this (not large parts of the USA) then there is no need for "gym cardio" to stay healthy. You need to do things that exercise your heart, but that does not necessarily mean the stair climber (you could climb real stairs instead of using the lift in your apartment building)
Whether you can lose fat on lifting alone depends what and how you lift. One of my routines is a body weight circuit which is very demanding in CV terms, but is not "gym cardio". I have another which is supersets, that too is demanding and works me anaerobically. If I want to give fat burning a boost then I do a bit of HIIT, but it´s not necessary.
However, most of weight loss is about eating a diet which is appropriate for you. I seem not to get super ripped without doing HIIT, but I got down to a 31 inch waist without dieting simply from weightlifting and pilates.
(and also note that there are some people so religiously devout about their 40 minutes on the elliptical that they flip if someone says that it´s not essential).
calibro saidCardio is very important for losing weight, but is also vital for overall health. You don't need to overdo it if you are already doing weights. A simple addition of 20 minutes after weights is enough if you perform at an interval intensity. Also, have you tried fat-burning cardio? Walking is a great form of cardio, burns a lot of calories, and because it is a low-intensity form it is mostly fat-burning (goes after your fat stores rather than the glucose in your blood). Add an hour of walking to your day and you'll be surprised at the results.
devontrainer saidForgive for being pushy but may I ask how you measure your CV fitness? It is important to have an objective measurement
Lostboy saiddevontrainer saidForgive for being pushy but may I ask how you measure your CV fitness? It is important to have an objective measurement
I´m not sure what you mean. I did a VO2 max thing when I used to be a triathlete, but can´t be bothered with that any more. In one sense I used to be "CV fitter" then when I was training 20 hour weeks in 3 cardio activities, but I was not as healthy. What sort of measurement would you like me to have?
The CV machines in the gym will give you a VO2max easily. It is not as accurate as the physiology lab but it is good for seeing the trend and putting you in a group from poor to elite. Otherwise a step test is simple to do in the gym. Hope this is helpful.
Lost_And_Found said^ What do you think of tabata training Chucky?
When I've done it, I quite enjoy it, but I'm not convinced it's actually as effective as just going for a long walk.
This is from an article online.
For those not familiar with the Tabata protocol, here it is:
1) warm up
2) 20 seconds work
3) 10 seconds rest
4) repeat 7 more times
kneedraggen saidmnjock2003 saidhttp://nymag.com/news/sports/38001/
Diet is the cause of 75% to 80% of weight loss . Exercise is 25% to 20%
When one begins a exercise program he needs to be aware of the increased appetite. He has to stick to the diet.
The article seems to question the need for exercise...Exercise has many other benefits....exercise can be as effective for mental depression as are SSRIs...atherosclerotic heart disease is reduced.....there is a reduction in the incidence of malignancies especially colon cancer...sensitivity to insulin is increased resulting in better control of diabetes. Exercise can reduce skin aging and reduce incidence of some skin cancers...there are other benefits like a sense of well being..