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CHUTCH1974 Posts: 31
7/19/13 9:59 A

A while ago, I started an intensive workout program and working with a nutritionist at the same time. The first month, I actually gained 4 pounds, but I lost 3% body fat and several inches. After the first month, my body got used to things and I started dropping. But if I had gone by the scale only, I'd have been very discouraged.

And yes, I also believe that weight training and high intensity interval training drops body fat % much faster than just cardio. Plus, I look much better with some muscle tone :)

MIRV22 SparkPoints: (15,721)
Fitness Minutes: (9,144)
Posts: 622
7/18/13 2:16 P

He definitely knows what he is talking about. I learned a lot when I read the book "You Are Your Own Gym" by Mark Lauren. He really delves into the reasons why you really don't need cardio to get into shape. He doesn't discourage you from doing it, but just says there is no real need unless it is a hobby and you need to train for races/competitions, etc. Fascinating read. I still do cardio, because I enjoy it. I'm trying to get more into the strength building aspect of things because what he said really made sense.

SIMONEKP Posts: 2,513
7/18/13 1:42 P

Happens sometimes when you start a new program

SERGEANTMAJOR Posts: 6,415
7/18/13 11:55 A

No reason to discontinue running, you should alternate strength training days (I hope your trainer is not one of the split routine types) so it is fine to run on non strength training days. Keep things in perspective, your concentration for now should be on your strength training with the running to balance it out with training your cardiorespiratory system.

BLANCHENOIRE SparkPoints: (1,376)
Fitness Minutes: (2,100)
Posts: 56
7/18/13 9:29 A

Thanks everyone, it's good to know that he is right and knows what he is talking about.

I would really like to do some running anyway but he was a bit iffy about it, and although I don't mind taking a couple of weeks off running, I wouldn't like to take any longer - Not going over the top, just a 30min run couple times a week would do fine, or even a single one hour run on the Saturday. He says that I should concentrate on building muscle for now (I'm sure he is right, I am pretty flabby), but I am going to miss running sooooooo bad!!!! What do you think?

SERGEANTMAJOR Posts: 6,415
7/17/13 6:39 P

You have an experience and knowledgeable trainer who is giving you the correct plan to get lean and fit. What a refreshing change to see a post from someone whose trainer is current and giving the best advice.

JENNILACEY SparkPoints: (75,397)
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7/17/13 6:32 P

It sounds like they want you to concentrate on building muscle and burning fat at the same time since you are already a healthy weight and shouldn't lose any more. You can build muscle and burn fat at the same time but scale weight should remain relatively the same. I imagine you will be eating at TDEE or only slightly below TDEE. This will get you lean.

They want you to cut back on cardio because excessive cardio can interrupt muscle repair (building) as well as burn calories required to build muscle. It is *difficult* to do both at the same time because building muscle usually requires a calorie surplus and burning fat requires a calorie deficit. However, beginners to ST can bank on beginner gains and have the added advantage of being able to do both simultaneously IF they get enough calories. You'll probably be advised to do 30 mins of HIIT 3x a week. You can do this with running.

Your muscles retain fluid (glycogen stores) to prepare for you next workout, this fluid gain will mask any fat loss on the scale for the first month or so. It's *fluid gain* not fat gain so don't worry about it. In fact, it'd be in your best interest to not put any stake in scale weight and instead go by body fat % to measure your progress. Muscle is denser than fat. So if you are gaining muscle, even if scale weight is going up, it takes up less room than fat. So you will *look* leaner. I gained 13 lbs in the last couple months and went from 107 lbs to 120 lbs at 5'2. I *still* wear a size 1. My clothes fit exactly the same as they did when I was 107 lbs.

Honestly, sounds like your trainer knows what they're doing and plans on working on your body fat percentage so you look lean at a healthy weight.

Edited by: JENNILACEY at: 7/17/2013 (18:40)
SOCAL_LEE SparkPoints: (33,804)
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Posts: 246
7/17/13 6:14 P

It's great to hear a story about an intelligent trainer for a change!

I got great results when I substituted strength training for some of the cardio work I'd been doing. I lost fat, gained muscle, and got leaner and stronger.

LEC358 SparkPoints: (9,476)
Fitness Minutes: (6,555)
Posts: 2,189
7/17/13 4:45 P

Your trainer is totally right. Weight loss comes much more from what you eat than what you do in the gym. Cardio exercises just burn calories right then but strength training builds muscle fibers so that need energy and therefore burn calories over a longer term than just the time you're exercising. If you like running, keep running but it's only a very minor part of fat loss.

Its true that when you start strength training, you take on some water weight because muscle fibers bind more water molecules than fat cells (or something like that). This happens over the course of a couple weeks in my experience. Have fun!

BLANCHENOIRE SparkPoints: (1,376)
Fitness Minutes: (2,100)
Posts: 56
7/17/13 4:31 P

I joined a gym today and the trainer has told me two things that I am a little confused about:

1. I should cut down on my cardio. OK, but I though I needed the cardio for fat loss? I am not overweight (bmi 21) just looking to lean down so nothing to do with stress on the joints or anything. Can I keep running?

2. I will put on a few pounds in the next couple of weeks as my muscles swell, before the fat begins to come off. Is this true? How long before I this phase is reversed?

Thanks!

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