cardio or weights??

M

meg1

New Member
Hello, everyone! I am about 5' 4" and weigh about 135 lbs.
I think I am at my best if I were to lose about 10 lbs. I have been working out at a gym and with Cathe tapes (MIS and PS series).
My question is this: To lose the 10 lbs of fat covering the muscles, should I concentrate on running and maybe do each body part once per week, just run to lose the fat and when I am where I want to be start the weights again, or combine running with weight training and train each body part more than once a week? I have seen muscle development but I am getting bigger and can't see the muscle under the fat (mainly in thighs, glutes, and saddlebags and abs - what else is left? haha) i know you can't spot reduce. I know weight training helps metabolism too but I'm not sure what to do. Any suggestions?
Thank you.

Meghan
 
On my journey from 134 to 115, I ran 3x a week and lifted weights 3x a week--the PS series. Some weeks I would do two power hours instead for weights. I know they say you can't simultaneously lose weight and gain muscle but I do look more sculpted and have more strength than I ever have.

Your results may be different but this routine worked for me. You don't need to spend 1.5 hours a day working out either, I did 35-60 minutes a day.

Your calories really matter too.

Kath
 
[font size="1" color="#FF0000"]LAST EDITED ON Nov-17-02 AT 01:15PM (Est)[/font][p][font size="1" color="#FF0000"]LAST EDITED ON Nov-17-02 AT 00:10 AM (Est)[/font]

Drink plenty of water daily too.
If you concentrate on heavy lifting (PS adapted heavier and slower, or S&H) and minimal cardio (run 1xwk or 2x, light run) for 1-2 months, * then phase through a more endurance oriented phase like do Power hour 2x a week or PS once, * then phase into a light weight and heavy cardio phase like do IMax once, a step tape or running 2x, and MIS or Power hour once a week that would probably be most time-effective.

The problem with a system like that, however, is that you don't get immediate visual results. So your suggestion of more cardio sooner will probably lead to less fat loss overall, but keep you doing it longer because your results will start right away, and encourage you more: in other words possibly more effective.

In other words only work each body part once a week with the following caveat. Use the heaviest weight you can for good form for the desired reps. This takes your complete attention- I don't think you can do it while watching a TV show (as gyms have) or letting your mind wander.

This is not to say that the people on this board working body parts twice a week are *wrong* ! I have worked parts twice a week too and I plan on doing it again. But I don't think you *have* to, to achieve the results you want to attain.
 
Connie,

I have a quick question, that may possibly help this post too. Will weight training (especially of the lower body) just once or twice a week help with the fat loss as well or just the strength part. My hubbie tells me that lower body weight training will also help me metabolize the layer of fat I have on my tummy while I am heavily working the legs and butt. Is this true in your opinion , or do you absolutely need the cardio with it??

I feel like if I want to do both (add mass to the legs while decreasing size in the tummy), theyre two different approaches. With the weights, arent you supposed to intake more calories for the muscle mass? If so, that would hinder the "ab" problem of getting rid of fat. Does all that make sense?

GN
 
GN...

I hope you do not mind if I butt in here, but I wanted to say that yes, you are supposed to intake more calories to gain muscle mass. They are different approaches. I think you can do both at the same time. You would up your calories just a TINY bit...more protein, little more carbs. THEN you do your lower body weight training and your cardio. The actual fat loss you will experience doesn't come from a calorie defecit from what you are taking in but rather comes from the calorie defecit that occurs when you build more muscle mass. Once you add a little mass, your body will automatically require more calories to maintain that mass. Do you see what I mean??

However, to do it this way is a very slow way. If you have a lot of fat to lose it probably won't be fast enough to satisfy you. This is how I have lost weight since beginning Cathe. No real pounds lost...actually gained pounds...but my tummy went down and I can "grab" less fat. However, at this time, I have found my lean mass to be sufficient and am going to start upping the cardio for some more significant fat loss.

I have read in books also that working your lower body actually causes your upper body to grow due to a hormone that is released when you work your larger muscle groups. Your husband is correct in that you also burn more calories when you work larger muscle groups.

Good luck and I look forward to Connie's reply...

Janice
 
[font size="1" color="#FF0000"]LAST EDITED ON Nov-17-02 AT 01:13PM (Est)[/font][p]Yes, that's what I meant in the end of my post. You would be adding muscle mass but not necessarily getting narrower at any point in the beginning. (Thigh measurements etc)

I actually had satisfying results doing heavy leg work (I considered Power Hour and PS Legs heavy) once a week along with a moderate cardio program. That is, some days I would just ride my bike to work and back (20 min ea way, one or 2 gentle hills only) and with a Cathe video I would average 2-3 cardios a week and weights for the ea. body part once a week. Slow and Heavy, and lifting on you own for even fewer reps, is heavier.

I made variations in this over the course of a year, and I still consider myself a relative beginner. But the biggest surprise to me is the value of weight training. So my advice to you is, do not be afraid of heavy weights and low reps, I mean do include that in your program. Maybe not every week but don't shy away from them.

Most initial "bulking" is just temporary swelling. When the fat is stripped away, mature muscles are dense and compact.
Still workin on it,
-Connie
 
Janice and Connie,

Thanks for the info. But are you both saying I have to still do cardio for the tummy? Or will the weight training help that?
Im 5'6" at 116. The ONLY place I want to lose weight is the tummy. Everywhere else...........bigger is welcome! That's why Im afraid of cardio. I fought so hard to gain 6 pounds (since July). I was 110. At my height, everyone thought I was too "skinny' .Oh, how I hate that word!

I dont mind slower results since winter is approaching and am in no rush of "showing any skin" at the moment. I just want to do it right. I hear you Janice, saying add calories the right way. I've incorporated two protein bars a day (extra 30 plus protein) and 400 calories daily~ Personally, I think that's enough. Sometimes, I'll add a protein shake too for the heavy days. Hope this sounds like the right approach, but do I need the cardio!Honestly, chasing my 2 kids all day is cardio enough for me.LOl

GN
 
Oh, that is good that you would rather do weights than cardio! So many of us are afraid to get away from cardio. However, for fitness' sake, range of motion, agility, at least some intense cardio is good and I'll always do it.

Now for the abs- be patient and do include dead lifts and squats in your program. Push-ups and, of course, regular traditional ab work and planks. After a year of working steadily on your midsection you can see nice results. Just give yourself time.

Also, when you build up your shoulders and arms it makes the lower half look smaller.

Drink plenty of water each day, avoid sodas and salty things. This will minimize water retention. Finally, accept (if you're like me) some "loose skin" in the ab area if you have had children. In our workout shorts it hardly shows and others don't notice it as much as we do. As for mothers who wear bikinis, I just have no explanation for that!:p
 
Connie,

I guess those mothers that insist on wearing those bikini's are also the same ones that are the first ones to wear shorts in April when it's only 65 degrees out and theyre stark white! LOL

Working abs steadily??? Is that everyday? Youre right about the cardio for the benefits other than slimming down (which Im afraid of)..........the heart, the mind , the soul, etc. It is rewarding all around. But I need to find a good cardio that doesnt involve jumping around so much . I have stomach problems and it seems to really irritate. Do you keep the cardio in even on your heavy weight rotations..??

Thankx for helping me Connie,
GN
 
Hi GN!
I work abs 2 or 3 times a week. 4 would be more than usual and 1 would be less than usual. On heavy rotations I might do just one cardio, like Rhythmic Step, on the weekend. Or 2 cardios the whole week. I work out 5 days a week total.

I like to do heavy rotations for just a few weeks till I get fed up with it and then switch to a light one. Lighter rotations are more cardio and endurance oriented.

These are just my own made-up terminology. There's nothing light about Interval Max. (I need to do this tape every week for 2 months!)

There is a move Cathe does that is so low impact and yet incredibly intense. It's called an uneven lunge- over. I mean you jump over the step from a crouched position. I guess jumping isn't that low impact but it's lower than lots of pounding.


I don't know anything about your particular challenge with your stomach. But when you keep on going through the motions to the best of your ability, you will increase your capacity and be able to land with control so you won't jar your stomach as much. Just this grace alone will add its own intensity to your cardio routine. Just be patient and do what you can- that's how I do it anyway. And enjoy Cathe and her crew.

There are some kickboxing videos by Powerstrike that are pretty intense, and low impact. You might want to check them out.
 
Connie,

So informative as usual. Thankyou kindly. I'll leave you alone for a bit............until my next crisis LOL

Keep up the good work!
GN
 
Hey Meg!
Well, I have to tell you, that I have recently been doing alot alot of Cathe cardio (Rhythmic Step, Imax, LOTS from the CTX series) and I have been doing abs every day I work out, and I really have lost alot of "thickness" in the ab area.

I am a weirdo though, I love cardio, and bulk up ALOT with weights because I can do lots of weight w/exercises, so I have backed off of them slightly ...
Why not try a Cathe cardio video, or a combo video like Circuit Max or any of the CTX series! I thank my lucky stars that I bought that series, because I have really toned down!
:)
Jaime

BUTTT I have never EVER tried the mostly weights approach, so that may also work too!
 
Thanks for everyone's recommendations! I don't have any of Cathe's aerobic tapes. If I could only afford one or two cardio tapes (Cathe or non-cathe) which would everyone recommend?
I have to admit I have two left feet and I don't have a stepper.
any suggestions?
Thanks!
Meghan
 
Cardio Kicks by Cathe does not require any equipment. It's a great one.

The one I started with was Interval Max. There's a step in the video, but it is not necessary to have one the first 4 or 5 times you do it. By that time, you will be so motivated to get a stepper that you *will* get yourself one and the rest will be history and watch the pounds melt away.
 
Connie,

I was just reading your post here, and took a look at your bio. Then I went into your webstite and was blown away. Ladies, take any advice this kind lady gives you. I am so in awe of your progress. I was under the impression that you were more of an ectomorph like myself based on previous posts. But from your pictures, you look like you lost a ton of inches all over. And in a little over 2 years. What a website you have for anyone looking to get inspired. Way to Go. I dont even know you and am very proud of your progress.............I cant imagine what you must feel about yourself!

Happy Thanksgiving and if youre thinking about NOT eating a piece of pie on that day, think of me and Go For It. You deserve to treat that body of yours~~~~~~~~~


GN
 
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