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best mix of cardio/strength for weight loss



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MPLANE37
SparkPoints: (64,774)
Fitness Minutes: (35,097)
Posts: 2,166
5/1/13 7:01 A

Weight is not an objective measure of fat content of the body. You should find out what your current body fat % is. That information will shed light on what you need to do if you wanted to lower it further. If it is higher than normal body fat % for your gender and age, you can lower it with relative ease; if you are already at that normal, it may take more drastic measures to lower it further.



SERGEANTMAJOR
Posts: 6,398
4/30/13 11:52 P

You being a math person notwithstanding you are obsessing unnecessarily over a number which has no real meaning. Your bodyweight can vary that mystical 5 pounds during a day. The scale measures the force of gravity not your body composition or percentage of body fat which are real numbers. What are your current measurements? Have you had a caliper skin fold measurement done? Doing a strength oriented training programme will increase muscularity which can increase bodyweight while reducing body mass. Muscle is denser than fat and has a greater weight per volume. Find something other than some mystical five pounds to use to assess your current fitness.



MOTIVATED@LAST
Posts: 13,947
4/29/13 11:16 P

I'm not sure that there is any one right 'mix' or ratio.

But there are some well-established principles for exercise:

* rest at least 48 hours between ST sessions, which implies 2-3 ST sessions per week
* include at least 1 rest day per week, to let your muscles recover
* just one HIIT session per week
* unless you are training for an endurance event, favor intensity over duration with your cardio
* include cross-training with different types of cardio, to give a more balanced overall fitness

It appears that your program follows these key principles, so no need for radical changes. (It is not clear either way from your post whether you are following the last two, but it sounds like you have a pretty well balanced program overall, so you are certainly entitled to the benefit of the doubt).

M@L



JENJORGENS12
SparkPoints: (3,125)
Fitness Minutes: (4,292)
Posts: 11
4/29/13 3:21 P

Thanks for the feedback - that makes sense. I am a math person, so I keep thinking there must be some magic formula to this that I have just not figured out yet. I am finishing up my last week of ZCUT, which is a 90 day program with 12 different (short) high intensity workouts. So then I start wondering if I am spending too much time training anaerobically and need to do more strictly strength training or aerobic training? Or if like you say, there is no magic formula and it is pretty much all diet.



JENJORGENS12
SparkPoints: (3,125)
Fitness Minutes: (4,292)
Posts: 11
4/29/13 3:20 P

Thanks for the feedback - that makes sense. I am a math person, so I keep thinking there must be some magic formula to this that I have just not figured out yet. I am finishing up my last week of ZCUT, which is a 90 day program with 12 different (short) high intensity workouts. So then I start wondering if I am spending too much time training anaerobically and need to do more strictly strength training or aerobic training? Or if like you say, there is no magic formula and it is pretty much all diet.



JENJORGENS12
SparkPoints: (3,125)
Fitness Minutes: (4,292)
Posts: 11
4/29/13 3:17 P

Thanks for the feedback - that makes sense. I am a math person, so I keep thinking there must be some magic formula to this that I have just not figured out yet. I am finishing up my last week of ZCUT, which is a 90 day program with 12 different (short) high intensity workouts. So then I start wondering if I am spending too much time training anaerobically and need to do more strictly strength training or aerobic training? Or if like you say, there is no magic formula and it is pretty much all diet.



UNIDENT
Posts: 33,498
4/29/13 3:11 P

No. The last 5 pounds is not going to come off with exercise.

Let me ask you - does that sound appropriate as a lifetime exercise plan? Will you be doing that level of exercise forever? If so, then great! Keep doing what you're doing! :)

Never try to exercise off fat. Take it off with diet.

With the last few pounds they can be really stubborn, so you really want to make sure you are eating almost as much as you need to maintain. If you create too big a deficit by exercising 'too much' for what you're eating, the weight won't come off.

You would want to eat about 200 cal less per day than you need to maintain. I would set your goals up to maintain the lower weight rather than lose weight, and then just eat at the bottom of that range.



JENJORGENS12
SparkPoints: (3,125)
Fitness Minutes: (4,292)
Posts: 11
4/29/13 2:39 P

I am down to the last 5 'vanity' lbs to lose and am curious what people feel is the best mix of cardio/strength training per week? I like to plan my monthly workouts and right now have been using a mix of 2 cardio days, 2 strength days, 1 day for short HIIT workout, 1 day for yoga, and 1 day off. Does this sound appropriate for my goals?

Thanks!! Jen



 
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