Another question for Kim...akaOneBuffMom

[fitmomofone]

I read your success story and was most impressed....I work out every morning for about 75 minutes before work. I try to alternate a day of cardio with a day of weight training the entire body...it seems that doing 30 minutes of cardio every day and working a different body part after (upper one day, lower the next) wasn't really getting me results...I'm a little lost here...I don't think I can do any of Cathe's rotations because I don't have all the workouts she lists...I have PUB/PLB plus GS Legs, SH Legs & Shoulders...should I also purchase the rest of the GS series, and if so, how do I use them? I have a gym quality treadmill and elliptical trainer at home and take spinning classes at the gym too... I have MM, MIS too...and these are full body workouts...you look so amazing, I was helping that maybe you could help me whittle my thighs and hips a little....the diet...well, I know what to do to clean that up, being hypoglycemic. I just have to do it!

 

[One_Buff_Mom]

Hi Janet -
I want to share with you what I'm learning from the book The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove. Challenging weight lifting routines burn more fat calories than cardio. I just purchased, and have been using for the past week, a Polar F11 heartrate monitor. I did 30 min Fasted HIIT cardio on treadmill each morning (Mon-Wed) and lifted for approximately 30 mins in the afternoon (MON/GS Legs (standing portion only); TUE/GS Chest/Triceps; WED/GS Back/Shoulders (did not do biceps). Sure enough the percentage of FAT CALORIES burned was HIGHER for the weight lifting sessions. I am intrigued by this phenomenon and intend to study about it so I can intelligently explain the science behind it to people.

So if you like to lift weights and have some fat to burn, I would recommend putting the lion's share of your time and effort into a weight training program. I recommend that you purchase Cathe's GS Chest and Back workouts when you're able. Even though you mention a desire to "whittle" down the hips and thighs you need to train your upper body, too. Doing a total body workout every other day may be too much or your body may have adapted to this workload. Our bodies adapt to our routines after several weeks (as I'm sure you know) so you must keep your workouts varied (there are counless ways to do this, lift SLOW and HEAVY, FASTER TEMPO and LIGHT, CIRCUIT STYLE, SUPER SETS, GIANT SETS, alternate using dumbbells and barbells, etc.) -- 48 hours between bodyparts is not too long a spread...some people train each body part once a week and still make gains. Try switching things up for 3 weeks and see what happens. Don't go by the scale, use a measuring tape and your mirror to gauge your progress. Nutrition is critical - be sure you're drinking enough H2O.

Good Luck!

 

[andtckrtoo]

I hate to tell you this, but while what you say is technically true - you do lose a larger percentage of fat at a lower intensity (ie - weights vs cardio), the over all calorie burn is much more important when trying to lose weight. So to lose weight, more cardio and less weights is always recommended. There have been many many articles on this - one is http://diet.ivillage.com/workouts/0,,27h7-p,00.html , another one is http://www.truestarhealth.com/members/cm_archives11ML3P1A1.html.

 

[fitmomofone]

Thank you both for your replies...I really appreciate the exchange of info and the time that you took to reply to me. It's funny....back in the old days, I always did cardio to lose weight...but now that I also weight train, I have great definition in my upper body where I have almost no accumulation of fat...and that certainly would not come from cardio alone. Weight training truly can change the shape of your body. I told a cardio crazed woman at the gym yesterday after a spinning class that I intend to alternate days of cardio with days of weight training to see what that does...and she responded with, "but how are you going to burn calories?" And she's looking to become a personal trainer! I explained all about the Body For Life theory and the need for only 20 minutes of intensive cardio, blah blah...she could not believe it. Then again, she spent 3 hrs in the gym last week, 2 of which were spent doing every machine for weight training that the gym has. I have to believe that there is a diminishing law of return here....at some point, you are just overdoing it, right? maybe I'm wrong.

 

[One_Buff_Mom]

Janet ~

The increase in metabolism (after-burner affect) of intense weight training routines is greater and longer in duration than cardio workouts.

BFL is an excellent book. I also recommend The New Rules of Lifting.

You're absolutely right about weight training changing the body shape. There are a lot of "skinny fat" people around. Never ending exercise sessions are counter-productive whether with weights or cardio.

My philosophy is: If you're achieving the goals you desire with your current exercise routine, then continue doing it. If you're not achieving the goals you desire, then become a student of the sport - do your research and figure out what's going to work FOR YOU. Everybody's body responds differently...it's not one size fits all. I can only attest to what has worked for me...I will not defend my methods...they are well-documented and proven. There will always be naysayers...you have to do what works for you!

All the best to you, Janet...keep lifting.

~ Kim