Weight training vs. Cardio, HIIT and upping calories

[ashlie]

So I'm really just looking for any advice.

I'm 1 year post-op, down 116lbs. I'm 19 from goal and thinking I may need to start weight training? Does anyone have any insight on this?

Since surgery, I've strictly done cardio (elliptical/running) 30 mins, 3-5 times a week on average. Now that I'm so close to goal, I'm losing only a few pounds a month or so. I've been thinking that I might need to start something new for exercise.

I've read a little about HIIT (high intensity interval training) and I'm thinking of taking my cardio down from 30 mins to 15 mins of HIIT.

Then maybe incorporating 30 mins of weights, but I really don't have a clue on where to start with that. Are there any DVDs that might be a good help?

I'm also thinking I might need to up calories? I strive for 800 but typically end up with about 850-900, pre-exercise. I think that the 600-800 I was doing for the first year with all the cardio was good, but since my body isn't budging much these days, I'm thinking I need something different?

Has anyone ran into anything like this? Any experience?

[time4change031113]

amazon has alot of good prices there weight training from the biggest loser, jillian michaels, the firm, gilad

[Bombshell2Be]

I also waited until I lost 100 pounds before I started weight training! I did cardio up until that point. I had no clue where to start, since it had been so many years since I had done weights and resistance, so I hired a trainer. I started out doing weights and cardio two days per week with the trainer, and straight cardio the other three days. I now do weights 3x per week, upper body, lower body and core, with light cardio after, and straight cardio the other two days. I haven't really lost much more weight, but can definitely tell that I am stronger and more coordinated, and my body is shaping up nicely! Finally seeing some muscles and definition! I don't usually go to the gym on the weekends, but will play basketball, or kick the soccer ball around with my kids! Once you start weight training, it's so addictive!! Good Luck!

[Think]

I am finding myfitnesspal.com to be a great and very useful site for information about exercise and weight training.

[bestnester]

Yes, add in weight training. Weight training is crucial to maintaining weight loss because you'll strengthen muscles which will burn calories longer than simply cardio workouts. My personal trainer said if you have only 30 minutes do weight training instead of cardio, it'll benefit you longer. Also, if you're near a maintaining weight, you'll need to find the right calorie amount. I upped my calories and lost more especially when I exercise regularly. You can get into a starvation mode where your body doesn't budge because it's holding onto everything. Switch it up and see!

[aroundhky]

I would definitely add in the resistance (weight) training. The HIIT is something I do from time to time with sprints and some crossfit training and I certainly like it. Just make sure to ease into and build up gradually. HIIT is a form of resistance training or even curcuit training or can be a hybrid resistance/cardio training, so it's good as long as you ease into it at first. It may further slow your weight loss due to adding some muscle, but if you're getting adequate protein and lifting, any weight you lose will be fat...assuming you keep that calorie deficit. There's a type of saying I've heard, can't remember exactly, but goes like........ "lose weight (lose muscle and fat), look better on the scale, lose fat and add muscle by lifting, look better naked".....or something to that effect. Personally, I agree with it and it applies to both genders. Here's some links that you may find helpful that pertains to women and lifting.....
I Look Better Naked: Strong is the new skinny - Why Women Should Lift Weights
Exercises To Make You Look Good Naked - Workouts to Make You Look Good Naked

[Marvinator]

DDP yoga is one of the new things I have tried and its pretty damn good. keeps your heart rate in fat burning zone for 25 minute or so workout without weights and easy to do at home.

[buster_ks]

I am starting to believe in the HIIT method. I am in a huge plateau right now weight wise. I basically haven't lost any weight in a couple months. It's like my body knew that getting sub 300 was a huge deal for me and then it just decided to quit. I think I am at the stage where the responsibility is back more on my side. If I am being honest, I think my workouts have been fine, but my diet has been about a 6 on a scale from 1 to 10. I generally eat 2 decently healthy meals a day and one on the not so good end and probably 3 days a week I don't make the best snack choices. Then I have been drinking alcohol probably little more than I should. That at this point is something I am not willing to give up, but I am going to try and limit it to 1 night a week instead of the 2 or 3 it has been.

So I decided to try HIIT cardio training and kept everything else them same to see what would happen. So instead of the 30 to 60 minute elliptical sessions 5 days a week, I changed it to 4 20 minute HIIT elliptical sessions a week. This is in addition to 3 days of weight lifting. That schedule remained unchanged. In the first 4 weeks, I have only lost 1 to 2 lbs, but I have lost almost 4 inches off my gut area. I don't really see how that's possible, but I have to believe the weight will start coming off again as well.

[Robbnva]

DDP yoga is one of the new things I have tried and its pretty damn good. keeps your heart rate in fat burning zone for 25 minute or so workout without weights and easy to do at home.

I want to do DDP yoga and eventually I will get the DVDs but they cost so much. After watching the transformation of that 1 guy with the crutches, I was hooked.


to the OP, I do think weight training is a good idea, just don't go for building huge muscles because that could actually prevent you from getting to your goal weight. I know guys who lift who are considered overweight yet have almost no fat on their body.