My experiences with increased weights and less cardio

macska

macska

Cathlete
Hello everyone

I just have to share with you guys how happy I am with the past 2 weeks results. As an ex marathon runner I was always a cardio junkie, though I always did weights. The ratio was about 1hr or more cardio a day and maybe 20-30 min weights a few times a week the most.
Last week I started to cut back on cardio (20-30 min a day) but added 45-60 min weights/day. WOW. I lost 2 lb though I didn't really try. My tightest sz 4 pants now not that tight anymore. More definitions everywhere, and steady energy through the whole day.
Just for the records -- I did (have been doing) Slow & Heavy and PH (or CXT upper body) -- one bodypart a day, and abs every day.

Any similar experiences?

Mari
 
RE: My experiences with increased weights and less card...

Yep, pretty much, with Freestyle I do weights 6 days a week followed by 30 minutes of cardio, I just don't use the full amount of weights, plus I follow very closely with the nutrition plan in the book, I have lost all the weight I need to I am 5'2" and right now at 103lbs, now I am just looking to tone everything up.. but most of my workouts are lower body.. plus abs everyday........ Rhonda:7
 
RE: My experiences with increased weights and less card...

Thank you so much for posting this Mari--I'm so very interested in people's experiences with more weight work/less cardio. I do mostly cardio, mainly because that's what I've always been told I needed to do in order to lose weight (and I do really love it!). I lost 110 lbs. in the last 18 months (I think I've mentioned my weight loss in every one of my posts, so I apologize if it sounds like I'm bragging--it just seems to always be pertinent!), and am now looking to add some muscle mass--although maintaining my weight:eek: (I'm at my goal--5'5, 123-125 lbs.) is my first priority. I do 1-1.5 hrs. cardio/4 days a week and have been doing PUB & PLB each once a week and have found I really love lifting and the results I'm already seeing. But I live in constant fear of regaining my weight, and have it ingrained in my brain that the only way to keep it all off is to do a lot of cardio, when I'd love to actually go to 3 cardio/3 weight days or even 4/2. I guess I could give it a try and if I don't like the results go back to more cardio, but I'm just afraid to mess with the formula that's worked so well for me!

I appreciate you taking the time to post this, and I really look forward to hearing others' experiences!
 
You all should be able to cut alot more cardio. I'd experiment with going even lower, cutting total time but increasing intensity with more explosive types of interval work. You'll become even more defined.....ever see a sprinter's body? Lots of muscle.
You don't need to trudge on endlessly with a ton of cardio to be in great shape. Of course, alot of people do lots of cardio for the way it makes them feel, or for some sort of competitive endeavor, which is fine. But for bodyshaping and definition, it isn't always the best way to go.
Keep it up ladies!
Trevor :)
 
RE: My experiences with increased weights and less card...

In today's Kansas City Star newspaper, there was an article about the new Miss USA (from Missouri.) She looks like a M and F Hers cover, and she did pure weights 18 hours per week to get her looks-only used cardio 15 minutes per day as a way to warm up her muscles for the weight work. Of course, her diet helped-very high protein and high fiber carbs only. But still, it is interesting how awesome she looks using weights only.
Beth
 
i'm very much interested in the tapes or workouts that you do. like the original poster..i also lost alot of weight, 60lbs, doing walking/jogging and some weighttraining 2x a week. i would like to drop one size and gain some more definition. right now, i jog 2x a week and do some cathe and firm tapes. but, i want to know what works for you. what exactly are YOU doing?

thanks alot

gloria:)
 
RE: My experiences with increased weights and less card...

I am also looking for a good balance between weights and cardio. I've always loved cardio, and while losing weight is seemed like a good thing to do. Now I'm at my weight goal (5'4 and about 110 pounds), and would like to add more weights in my routine, as I love the definition it's giving. I am also afraid of gaining weight if doing less cardio though, so I also find myself always wanting to add that cardio in my daily workout...even if I know this not to be so... I guess I'll just have to force myself to up the weights portion and see what happens.

I suppose the best way would be to keep the interval training in the program, but cut some of the easier cardio stuff... (like Trevor suggests). I understand the benefits of the lower intensity cardio have mostly to do with improving circulation and blood flow to the muscles. Does anybody know more specifically?

Maria
 
RE: My experiences with increased weights and less card...

There are two things wrong with that in my mind:
1. 15 mins of warmup cardio only means her heart is not in as good of shape as it needs to be. You have to do some high intensity cardio.
2. 18 hrs a week in a gym is way too much and I am betting most of it is wasted effort, despite her looks.
And I am always skeptical of these pageant contestants. The pageant is their goal and I wonder what they do when not trying to win one of those. This is opposed to fitness competitors who usually make fitness a lifestyle.
Just my opinions.
Trevor
:)
 
RE: My experiences with increased weights and less card...

I'm not going over 20 min of cardio 4-5 times a week but is always interval training -sprints-imax blast only-bc cardio-plyo.I will never go back to steady state cardio for 40 min.unless I am forced to.:D
 
RE: My experiences with increased weights and less card...

That's exactly what I was trying to say. When I was running those marathons I needed to do endless cardio (running) to train my body to go forever. But since I stopped marathoning I discovered that by adding more weights, my body has changed shape -- for the better. In the past 2 weeks I have added a LOT more weights and changed the daily ratio to more weights and less cardio (first time in my life) and as a result the muscle definition has got even more noticable.

So Trevor is right -- for body shaping and better "look" you need to do tons of weights and a lot less cardio than you think.
 
RE: My experiences with increased weights and less card...

>So Trevor is right -- for body shaping and better "look" you
>need to do tons of weights and a lot less cardio than you
>think.

My question is what if your goal is weight loss AND toning? I need to still lose about 10 pounds. I love doing cardio (5-6 hours per week- usually Cathe) but have to force myself to add in weight training (trying to do PUB, L&G, and CTX upper body each once per week).

Thanks for your opinions! Angie
 
RE: My experiences with increased weights and less card...

Hi everyone!!

I have to agree that increased weight training and less cardio busted my 5 pound plateau. I was always a cardio junkie until I was introduced to Cathe about 6 months ago. I did some weight training, but never heavy or as focused as now. I too was always afraid that if I didn't have enough cardio then I wouldn't burn enough calories. I was SO wrong!! I upped my weight training by lifting heavier and cut down my cardio to 3 days a week. I also never exceed over an hour a day. I feel it is sufficient as long as you give it your all. I saw a brand new body within 8 weeks literally. 5 pounds gone and a more defined shape. Don't be afraid to up those weights!! It is well worth the results!!

Aila:)
 
RE:OK so what kind of Cathe rotation would you do?

Would the intensity series be good? What weight tapes and how often?
Thanks,
Jackie
 
RE:OK so what kind of Cathe rotation would you do?

Yep! I used to run, run, run until my dogs laid down and refused to get back up! I was so depressed when I had to have surgery for Plantar Facsiitis, I quit working out all together. When I started again, a lot of cardio was not an option so I went for the weights. Three months of heavy training to get back in the game. Not only did I regain my muscle and strength much more quickly than when I started exercising, I got leaner and more muscular than I ever was, even the days of 50 miles a week pounding the pavement. I was working each body part two to three times per week and doing short, more moderate cardio. I have since added studio yoga classes and I've fallen in love! A tape just can't compare to a class. Anyhoo, with 3-4 days of cardio and 3-4 days of yoga, I am doing strength training about once a week and still lean and strong. I consider yoga strength work as well and it get's me where I need it most-shoulders and triceps and has the added benefit of sending me into the world more mellow and relaxed. I intend to add back a bit more strength work. So many workouts, so little time. I have been doing upper and lower body splits or 1-2 body parts per day. It's all good baby!

Jackie, you'll love the IS! There's plenty of intense cardio and lots of plateau busting circuit work. I love the Pyramids, Bootcamp and Muscle Endurence! How often varies but I do something most days.

Kim, what does "Was that a sheep?" mean? And have you seen this guy? http://www.handykult.de/plaudersmilies.de//tiere/sheep.gif
Bobbi http://www.handykult.de/plaudersmilies.de/chicken.gif "Chick's rule!"
 
RE:OK so what kind of Cathe rotation would you do?

I am thinking of walking and doing intervals 3 times a week, but when that is not possible doing the cardio section of KPC for cardio. Any other suggestions? I am thinking of alternating my walking with intervals of running up the stairs and jumping rope... Would doing the cardio intervals of Boot Camp be another option?
 
RE:OK so what kind of Cathe rotation would you do?

It would. Personally, I like Bootcamp in it's entirety. It's one of those pick me up and wring me out kind of workouts. The intervals are short. Since, my inner cardio junkie is alive within my brain, I find them too short, the premix too light on recovery time but, Lawdy, they are brutal!
Bobbi http://www.handykult.de/plaudersmilies.de/chicken.gif "Chick's rule!"
 
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