How much Cardio for Weight Loss?

J

JenniferAnn

Cathlete
I am so confused right about how much cardio I should do in a week. I'm sure some of you saw the posts by "Medical Mark" (guy who used to be associated with the Firm) over on VideoFitness.com about some study that showed that people who only lifted weight experienced the most weight loss. After I read that I was tempted to increase the amount of strength training I do and decrease the amount of cardio. But I'm not sure that I'm doing the right thing. I just purchased PS, MIS, MIC and an earlier step tape so I'll definitely be doing more and better strength training that I've done with the Firm in the past.

Also BFL says that you should only do twenty minutes of cardio three times a week. I had been doing almost an hour of cardio three times a week but dropped down to about 30 minutes three times a week in the past week. I need to lose about 30 pounds. I'm watching my diet and eat about 85% clean.

I started with the Firm Bodysculpting set and didn't start to see any weight loss until I cleaned up my diet and added a cardio tape to my rotation (doing it in between Cardio Sculpt). It's hard to pinpoint whether the weight loss came from the change in my eating habits or the increased cardio. I assumed it was a combination of both but "Medical Marks" says this is because I've bought into a "myth" about the necessity of cardio for weight loss.

Is it best to do longer cardio workouts fewer days per week or shorter workouts more days per week? Should I aim for a certain number of cardio minutes in a week? How much should that be? What about the idea of being in the "training zone" for fat loss? I tend to get really high in the range while doing any kind of challenging cardio but I can still talk which I always assumed was the measure for determining if I was doing too much. BTW, I'm pretty stocky (short) and tend to put on weight in my hips. Weight loss isn't easy for me. I'm an endomorph (I think?) and I probably bulk up pretty easy in lower body. So I've always assumed that I needed to do lots and lots of cardio to lose weight.

BTW, for cardio I'm currently doing Gin Miller's Intense Moves once a week and an hour long low impact tape as well the Firm's crosstrainers which I don't consider to be really cardio. I just purchased MIC and Step Heat. If I did MIC, Step Heat and Intense Moves each week, would that be enough cardio?

Thanks!
 
Oh, Cathe, please answer this! I need to loose some baby fat (my boy is now 5 months old ;-)) and I need direction on the Cardio question.

Thank you!

Blessings from Our Home to Yours, Runathon
 
I can speak from my own personal experience. I think the best way to lose weight is to do an equal amount of both, the weight loss comes from the intensity and duration of your exercise rather than what you do. You should also understand that fat loss occurs when you are resting, so sufficient resting periods is reccommended.

You can get the best weight loss if you follow the rule that after an intense weight training or cardio program, allow yourself one day of lighter exercise or rest. For instance, if you do MIS today, the next day do one of Cathe's less intense step tapes like PowerMax, or Step Fit or light jogging for 30-40 mins. You should not follow MIS, PH, or BodyMax with MIC or IMax as, in my opinion, that is working your body too hard and is less productive.

My golden rule is that a rest is as good as a work out so take it when you need it and never over-exert yourself.

Hope this helps.


Yen
 
I would say do at least 4 cardio days for weightloss. I do 3-4 days since I burn out easily. But I'm doing intense workouts, like spinning class, runs, Cathe, etc. and you need rest if you're really pushing your body with tough cardio and strength work.

Some people respond better to weights though, so mix it up every few months. Take away a cardio day and add a strength day or something like that. Make sure to do your strength work though. I do 1-2 days which I know is nothing great, but most cardio tones your legs up.

The key to my sticking with it over the years has been to mix it up. I try not to do the same form of cardio more than 2x a week cause I get sick of it and won't do it. Some people, however, can do the treadmill everyday for years and not hate it!

Good luck!
 
I can advice you from my own personal experience. I find that the best weight loss comes from the intensity and duration of the exercise rather than what you do. The second important rule is that you continue to burn fat while resting, so it is important to include sufficient resting periods into your work outs.

I think doing 3 cardios a week is fine, if you do it like this: MIC one day, Step Heat the next and then Intense Moves the day after. I would not advise that you follow 2 high intensity tapes consecutively as this is over-exertion and is not productive. If you do something like PH, MIS, BodyMax or any of Cathe's strenght tapes, you should follow it with a lighter cardio, like PowerMax, Rhythmic Step or rest for a day (I work like this and find it the best method otherwise I get worn out).

From what i have read, the basics are this: cardio exercises improves the condition of the heart and lungs and thus improves the delivery of nutrients to the tissue cells. Strenght training is the most effective way to change a body's physical appearance, increases muscle mass and since muscles uses more energy, your metabolic rate increases. Just as important is flexibility, to keep your joints mobile as you age and prevent muscle cramps. It also lengthens your muscles so you don't end up looking 'bulky' or stocky.

You can concerntrate on only one or the other, but the best method is a combination of all three. Think about it, if you do only do cardio you only work on one part of your large muscle groups - the legs so the muscles in your upper body are neglected. However, if you only weight train, then you will increase muscle mass, but your vital internal organs (i.e. heart and lungs) will not get the best work out.

My explaination is not 'expert' advice and it is by no means complete, but I hope it answers your question. For me though, the main reason I cross-train is avoid boredom. I don't like to concerntrate on just one activity.
 
Hey Jennifer Ann! I had to respond partly because my name is Jennifer Ann (Lundeen) Dixon. Anyhoo...I'm a certified instructor and pretty much reiterate what everyone else has said. However, bodies respond differently. My professional concern with the BFL program is exercising on an empty stomach...on a personal note, I am 9 months pregnant and only did BodyPUMP (muscular endurance traininig) my whole pregnancy, 4-6 times a week (teaching). Before I was pregnant I ran 3x/wk and did interval training on bike or treadmill 1x/week - mainly for variety. I must say that I have not gained any weight but baby or changed shape except in my belly (arms, legs, butt, face, etc. all the same). HOWEVER, my body fat is HIGH, partly due to a high fat diet but my overall weight gain in pregancy is ALMOST 25 lbs. that have been hard to gain and keep.

I really think that consistency in working out with a change in variety of activities will help. I do ascribe to the notion that I (also a "stocky" lower-body) feel leaner after a good, long run, bike, etc.

Just my two-cents to a name-sake! Take care! jeni
 
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