Fitness Minutes: (45,362)
1,784 4/11/11 9:53 A
"People who don't strength train don't get as good results as those who do. PEople who don't strength train find that, when they get to goal weight, their bodies are still flabby. That's due to the muscle loss along with the fat loss that occurs when you eat in calorie dficit and do cardio only. " -SKYWATCHERRS
KLSTEC55, I can say from experience that what SKYWATCHERRS said is absolutely true. I reached my goal weight a year ago and I was disappointed because I was still flabby. I'm working on strength training now and I'm amazed at how much of a difference its making in how I look (muscle tone vs flab) and how little difference its making in 1) how "bulky" I look and 2) my weight. You don't need to worry about being big boned because as a woman you just don't have enough of the right hormones to build big, bulky muscles.
Since this is really my first bout with strength training I'm doing the 28 Day Bootcamp Videos. Some times I do them more than once and its getting to the point I'm going to need a heavier weight. Its been working great for me and might be a good place for you to start. :)
Fitness Minutes: (22,007)
767 4/11/11 9:46 A
I find that strength and cross training help prevent injuries. Several of my friends are training for a 20k run and some of them do not cross train. Now they are nursing different injuries.
If your goal is more fat loss, I'd suggest a weight training program set up in circuit-fashion, where you go from exercise to exercise with little-to-no-rest between, then rest for a short time at the end of the last exercise before repeating the whole circuit two or three more times. So if you had a circuit of 6 exercises, you'd go one to the next until you finished the 6th exercise with little-to-no-rest between them. Then you'd rest maybe 60-90 seconds before repeating the whole circuit again.
When you do circuit training at a fast pace with little or no rest like this, it produces both the fat burning of strength training and the conditioning of cardiorespiratory exercise. You get both in one session and it increases your fat burn results.
Hope this helps.
Fitness Minutes: (3,037)
4/11/11 9:23 A
What type of strength training does everyone suggest?
Yes, strength training is necessary if you want to lose fat and have a firm, toned body when you're through losing that fat.
If you do not strength train, up to 33% of your weight loss will come from muscle. IF you lose muscle, then your metabolism slows down and that means you burn fewer calories doing everything. If you burn fewer calories and have a slower metabolism, it's much easier for you to regain fat that you already lost.
People who don't strength train don't get as good results as those who do. PEople who don't strength train find that, when they get to goal weight, their bodies are still flabby. That's due to the muscle loss along with the fat loss that occurs when you eat in calorie dficit and do cardio only.
Cardio only plans also cause plateaus a lot sooner than plans with strength training incorporated.
Strength training also helps your bones maintain good strength and health, helping you to avoid osteoporosis and osteopoenia.
Do yourself a HUGE favor and start strength training with challenging weights (none of this light-weights-with-tons-of-reps garbage). You mention not wanting to bulk up and that's fine. You won't. You may see alittle muscle development as the fat burns off, but you will not get huge, bulky muscles. As a woman, it's impossible from a physiological and body chemistry standpoint. Women just don't have the testosterone needed to get huge muscles without chemical help.
Fitness Minutes: (3,037)
4/11/11 9:06 A
Ok so I have been stuck for 3 weeks at the same weight and have been running and zumbaing. I finally lost 1.5 on the 4th week but still thinking it should've been more. A lot of friends suggested strength training, but I really don't want to gain muscle being I am "big boned" as is. What does everyone think? Suggest?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.