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MOTIVATED@LAST Posts: 15,437
12/12/12 6:19 A

No, you don't need to join a gym. You can get in an effective and genuinely challenging strength workout using just your own body weight for resistance. Planks, squats, pushups are all great bodyweight strength exercises.

I am skeptical of many so-called strength and toning classes. In many cases, the emphasis is more on cardio, and they fail to challenge your muscles sufficiently to count as genuine strength training. 5 lb weights are probably not heavy enough.


JENMC14 Posts: 2,786
12/11/12 2:49 P

Omender, high reps, low weights does nothing other than increase mscular endurance. It will not build muscle or make you stronger. Go for a weight that challenges you in 8-10 reps (if you're looking to really up your max, go heavier with 3-5 reps) in 2-3 sets. Once you can hit 10 reps with good form, up the weight.

EXNOLA Posts: 309
12/11/12 1:21 P

What counts as strength training? Does a toning/ strength training class (mix of cardio and body weight exercises with 5-10 pound weights) do it or does a person have to actually join a gym to get to the heavy weights?

CUTIEFUL024 Posts: 478
12/10/12 10:54 P

It's going to be a combination of cardio, weight lifting and diet. Diet is going to be the most important to achieve fat loss.

MOTIVATED@LAST Posts: 15,437
12/9/12 5:23 P

Firstly, congrats on your weight loss to date.

I agree with Coach Jen - you can't target where you lose weight from. Energy is delivered to the muscles via the bloodstream, NOT from being absorbed from surrounding fat stores. Specific exercises will develop the relevant muscles, but will do absolutely nothing about the overlying layer of fat. What you can do is to continue to reduce your overall body fat through a combination of cardio, all-body strength training and watching your intake, and some of it will naturally come off the problem areas.

Without strength training, up to 25% of your weight loss can come from lost muscle rather than fat. Including ST in your program can help ensure that more of your weight loss comes from fat alone, rather than a combination of fat and muscle. And it is a lot easier to maintain your existing muscle mass through including ST in your program NOW, than it is to add it back later.

Heart rate and the type of cardio exercise is largely irrelevant to fat loss - what matters is the total calories burned versus consumed. BUT, getting your heart rate higher:
* is more time-efficient and you burn the same number of calories in less time
* has health and fitness advantages.

If you are new to exercise, aim at around 70-80% of your maximum heart rate, and over a few weeks lift this to 80-90%. Your maximum can be calculated as 220 minus your age.


SPARK_COACH_JEN Posts: 65,435
12/9/12 10:19 A

Hi Lisa

There's no way to target fat loss to specific areas of the body. Eventually as you lose weight, it should start to come off in the areas where you carry excess. I think strength training is important, whether you have 100 pounds to lose or you're already at your goal weight. I would recommend cardio 3- 4 days per week (as long as it's an activity that's challenging for you and you enjoy, that's what matters most) and a full body strength training routine 2-3 days per week.

Hope that helps,

Coach Jen

12/9/12 9:36 A

Cardio first for fat loss is a myth unfortunately, cardio is the least important component of the formula for fat loss. The three part formula for fat loss in ranked order is nutrition (diet) 80% then exercise with the ranking for the exercise components is strength training 15% and cardio 5%. Start a strength training programme combined with good nutrition then add cardio.

LISAV31 Posts: 6
12/9/12 8:52 A

Hi, I am only 5 kg away from goal weight of 55kg but still have a fair amount if fat around the top of my arms and back and also around my stomach.
I am trying to work out the best approach to hit these areas?
I am wanting to achieve a very toned/ sculpted look, I have do far lost 25kg over 2.5 yrs and have had 6 kids ( just a little history to maybe help with your opinion)
I know I can achieve this, just want to make sure I achieve it looking lean as some people I have seen locally in the past don't seem to get there? They get toned but are still not slim.
If it is decided to looses fat first through cardio is there any cardio better for stripping fat than others? Or what percentage would I want to raise my heart beat to?
Lisa :)

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