Lisa asks…
How do i incorporate weight training with my cardio training?
I have been using cardio equipment and exercise DVD’s for the past 8 months and have lost a total of 65 pounds. Two months have gone by and i am still doing the same type of workout but have peaked and have only lost 5 pounds in those two months. I have heard that introducing a weight program accelerates the weight loss. I do the cardio and DVD’s 5 days a week for an hour a day. I want to know what is the best way to get started with the weight training and how I should break down the weekly routine. I have bought my own weight set and bench with all of the plates and dumbbells. Any and all serious answers would be appreciated.
weight loss cardiff answers:
Weight training is certainly a good thing to incorporate into your regime to get over a weight loss plateau. I would suggest that you meet with a trainer for a weight program specific to your goals, especially if you haven’t done any weight training. Ideally you should bring the trainer into your home so he/she can see your new equipment. If meeting with a trainer is out of the question, I suggest you read up on proper form before you start. You can do more damage than good if you don’t use the proper technique. Especially if you’re using free weights (i.e. Dumbells). The easiest way to start a weight lifting program is to use machines designed to force the proper form (such as Hammerstrength and Nautillus).
Assuming you know the proper form and function based on your new equipment, you should shape your routine around your goals. If weight loss is your primary goal then you’re going to want to incorporate light weights and a high number of repetitions (or “reps”). For example, if you’re doing squats, you should set up a light weight (which varies by sex, fit level and other factors) and do three sets of fifteen to twenty reps. You should feel “weak” but you should not go to the point of muscle failure.
The only other recommendation I have for you is to try pilates or yoga as well. I have a friend who hit a weight loss plateau and then lost an additional 30 lbs by incorporating pilates into her workout. It is very low impact but surprisingly difficult.
Good luck!
Maria asks…
What is the best way to loose weight fast?
Okay i know weight loss isn’t supposed to be easy or fast. But if you were to have an important get to gether (or something) in a week or two, what is a good way to loose noticable weight??
weight loss cardiff answers:
Hi vbplayer,
If your really looking to lose weight within a week or two then you need to get into gear and get to work. Dont worry, im not talking about anything to extreme here. Im just talking about a few key things:
-If you do not exercise you need to start. You need to run at least a half mile per day 5 days per week. Ideally you should run a mile per day 5 days per week, but what ever you can handle.
-Make sure you start your day with Quaker Oatmeal as it supresses your hunger. If your hungry like I am this really helps. Its also full of fiber and whole grain which are good for you.
-Drink Green tea as it also supresses your hunger and is good for you.
-stay awaway from complex carbs, junk foods and all fast food.
-eat at least 3-6 times per day, but make your meals very small (around 300 calories each). Make sure you only eat lean meat, veggies, fruits and low fat foods.
-Start working out right away, the more muscle you have on you the more fat you burn. I suggest you lift heavy one day, light the next, heavy the next etc. You might want to even go with every other day as I know I build muscle quicker doing this.
Bottom line is eat several small healthy meals per day, run, workout and eat foods that supress your hunger. If you have any medical conditions please consult your doctor before doing this though.
I might also add that starving yourself will actually make you gain weight. It slows down your matobolism and you will gain weight or stay the same for the first week. The only way you lose weight with starvation is if you are truely starving, but you then build it back double sadly. If your body thinks you are starving then it prepares for the next time you “starve” to keep you alive longer. That makes sense right?
All in all I hope this info helps you lose weight. I also wish you good luck. Talk to you later 🙂
Richard asks…
How do I maintain my weight after losing it?
Okay so i was on a fairly healthy diet and lost 20 pounds in two months. (i just checked the scale yesterday) The weight loss was hard, but the harder thing is probably how to maintain the weight. Do I continue to do strenous exercise like before and eat like a bird?
weight loss cardiff answers:
Congrats on your weight loss, that is pretty significant! And you are exactly right, maintaining your current weight is the hard/fun part.
If you lost weight with the intention of getting healthy, remember your intention every day of your life going forward. This will help you make healthy food choices. You don’t have to be as restrictive as your were, but you obviously can’t go back to how you were eating before you lost the weight. If you feel good now, ask yourself if (eating an ice cream sundae/drinking a 6 pack/having a bowl of pasta every night) will help you maintain this good feeling? The answer is pretty easy.
When people do strenuous exercise as a means to weight loss, they almost always gain their weight back when they stop. That is why nutrition should be the primary means to weight loss.
Calculate your daily calorie needs. This number will tell you how many calories your body needs to maintain your weight for the amount of activity you do. You can adjust the amount of exercise to be less, but realize the number of calories you need will be less so you do have to eat less, sorry!
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