Cardio, weights, or both to lose weight?

F

futurefitnessdyanmo

Cathlete
Cathe and friends:

I've been working out consistently for several years, but am really trying to put effort into an approach that will change my body. I'm convinced Cathe videos tried in different rotations is the answer. I've been doing some cardio, some weights, every week, but wihtout much change. These forums have made me aware that I need a plan. So, if my current goal is to lose fat (I'm 5'5" and weigh 149 pounds) should I focus my energy on all cardio for awhile and give up the weighted workouts, or will I be compromising progress in doing this?

I had planned to try a plan Cathe gave someone which included 2 days light cardio, 2 medium, and 2 intense. Does this seem like the best plan? and how long?

Thanks!
 
You will get as many opinions on this as there are people and I think that's because it varies from person to person. What works for me may not work for you. That said I'll give you what works for me.

First, I think what you put in your mouth is more important than what exercise you do. If you put less in than you burn, you will lose weight. Take a good hard look at what you eat, when you eat, how much your portions are, etc. Make sure you drink plenty of water.

Second, I have found that high intensity cardio with intervals 5 days a week and strength training 2-3 days per week work best for losing weight. My cardio sessions are 1-2 hours long and all are pretty high intensity. Weights are usually 2 full body workouts per week like ME, Pyramids bonus combo, a live bodysculpt class, etc. Also, while I work hard those days, I do take 2 full rest days per week..one Wed and one Sun. Also, I don't do the same thing every day or every week. I mix it up a lot. I tried doing these rotations but I found that I would stop losing weight, then as soon as I changed my routine I'd lose again, so now I just keep changing it and keep my body guessing.

Regardless of what you decide, I highly recommend some combination of cardio AND weights. Muscle is metabolically active and the more of it you have the more calories you will burn all day, even sleeping. Cardio simply burns more calories and gets your engine running (afterburn). So some combination of both is crucial in my opinion.

Good luck to you, you can do it!! :)
 
I will tell you what I found to work for me. As the previous person said, it varies from person to person. I am a 36 year old mother of 2 kids. 5 ft. 7 and currently weigh 140 pounds thanks to Cathe. I weighed 150 - 152 pounds in the fall ( 10 pounds over my normal weight before kids). I had been working out off and on. I started doing CATHE for the first time in the fall. Like many working moms, I did not have a lot of time to exercise, so I had been using that as an excuse for several months not to exercise. Then, I decided to use whatever time. I started out doing 30 minutes of cardio on the treadmill 5 days a week. Then, I started alternating my 30 min. or cardio with the 45 minute Pyramid UB or LB. Since then, I have purchase several CATHE DVD's and I truly love her workouts. I think Cathe challenged me to use heavier weights. Yes, they say the FIRM will always be challenging because you can move up in weights. However, it doesn't challenge you to that. CATHE has made more of a difference for me. At the same time, I focus more on complex carbs such as whole wheat breads, fruit. I made sure I ate a protein and fruit or veggie with everything meal and snack. I stayed away from junk food. During the work week, my workout increased to about 45 minutes. On Sat., I would probably do a cardio and weight DVD. You have to find what works for you. The short workouts and good eating has changed my body. I am currently 140 pounds and I have been maintaining this weight for several months now. I do eat junk food, but not as often as I use too. I found that a blance of cardio and weights worked for me.
 
I just wanted to say I wholeheartedly agree with the above posters. Everyone is different. For example, I was able to lose 20+ lbs with only weights and controlling my eating quite strictly...see the above posters guidelines... DRINK LOTS OF WATER. That is so unbelievably important. Set a goal to eat 5 servings of fresh fruits or veggies per day. Fiber is very important too.

I had never struggled with my weight EVER til I had my 3 kids, then needed to lose 20 lbs of pregnancy weight that had sort of built up over the 3 pregnancies. My body type is sort of naturally thin(but not naturally fit!!)...so I think my metabolism didn't require a lot of cardio to drop the weight, as long as I controlled my eating (I DID count calories and was quite strict). For example, when I ate dinner, I had a small serving of meat and starch, and then filled up on veggies.

I think doing more cardio simply allows you to eat more while losing weight. But everyone is different, some folks' bodies hold onto their weight more stubbornly.

Maybe best to figure up a rotation with both and see what happens. Maybe for a month or two. See how it goes. Then change in favor of more weights or more cardio? It is easy to get overwhelmed. Pick a rotation, make a decision and go with it. You will make progress either way. Don't let indecision paralyze ya!

HTH
Jen
 
Sorry...wanted to add, as I just re-read your post...I think your all cardio idea might work? If you eat "clean". It is good to try...I'd give it 8 weeks, my personal opinion.
 
Remember it's not the scale, but inches that matter.

Actually, many athletes are overweight according to the BMI Index used by the Centers for Disease Control.

Muscle weighs more than fat, so I would not sweat the scale as much as how my clothing fits!

I am 5'1" and currently weigh 120 lbs. But I wear a size 2 to 4 petite in clothing. Most people who look my size weigh appx. 95 to 105 lbs.
 
Excellent point about the scale, Amy! But, muscle is more dense than fat. Pound for pound, a pound of fat weighs the same as a pound of muscle, but fat takes up more room than it's muscle counterpart. In other words, you can pack more muscle into the same space as you packed in fat, and it would "weigh more", because there would be more of it, but in that space instead of fat you now have muscle. The more muscle you have, the higher your metabolism, because muscle burns calories even while you're at rest, just to stay alive. Fat does not. I'm a believer you need both weight training and cardio to stay in shape. I don't feel very overweight people or those who led sedentary lives should do a lot of cardio at first because they are more likely to injure themselves and then stop working out. A good solid combination of weights and cardio can work for almost everyone. I say "almost" because we are all unique, and we all have our likes and dislikes, and it's important to find the combo that works best for your body, your lifestyle, and your likes. If you don't like your workout routine, you won't stick with it. That is KEY. It's supposed to be a LIFESTYLE change, not a quick fix, or a lose 20 pounds then backoff kind of thing. I'm not accusing anyone here or saying that's what the original poster said. I'm simply trying to state my beliefs.

I also ignore my scale. I lost about 60 pounds and six whole sizes on Weight Watchers and a combination of my old Firm tapes then Cathe exclusively. The key for me was weight lifting. I still lift more than I do cardio, and it keeps me in the same size. It's been over six months since I made my WW goal, and I have no idea what I weigh, but the same size clothes still fit great, and I feel fantastic! I stay with Cathe and a few of my old favorite Firms, for the very simple reason they work, and I love them! I was doing Tracie Long's three new tapes for a while, but they quickly became boring. I won't be ordering the new ones made on the battleship unless I start reading things I think will challenge me. Interestingly, I also was a few pounds above a "healthy" BMI when I made my WW goal, but my size was the same as I wore in college when I weighed significantly less on the scale. It was the muscle!! Go figure - LOL!!

Hope this helps!!

Carol
:)
 
Thanks for all the great posts! I did a full week of cardio last week, and although I was busting my butt, I felt incomplete with no weights in ther (plus I just got Maximum Intensity Strength which I'm dying to try!). So, I think I'll try 4 cardios, 1 circuit, and 1 only weight days per week (just doing 6 days per week will be change enough for me right now!). I'll let you know how it goes, and thanks especially for your comments regarding weight and BMI. I wish assessing body fat level was used more often as a measure of fitness...
 
The scale is useless practically as a tool for weight loss and fat loss measurement.

Since getting back into Cathe and running more consistently the last couple of months, I have gained 5 # on the scale, but my clothes are EVER so much looser! I have probably lost a size and a half or so.

And a few years ago, when I'd been fastidious about running/weight lifting, I weighed far more than I looked:

1980--weight 105#--size 8 (tight)
1997--weight 115#--size 4-6 and loose and comfortable.

I LOVE the way muscle is so compact and small! :7
 
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