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Strength Training vs. Cardio



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TINIERTINA
TINIERTINA's Photo Posts: 4,876
6/27/14 3:32 P

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Agreed, ARILEA, but there is a fine line beyond which your guesstimates will become grosstimates ... it may be easier for me to say now, because low carbing and fighting wasting syndrome is quite the breeze, rather than fighting excess weight, no matter how ideal the body composition ... but the thing you MUST do at first, even if you can't track for the entire day, is to first know what an eyeballed portion size looks like [consult Carrie Latt Wiatt's books or the Picture Perfect Weight Loss books, etc., if you can't stand other authorities, such as Weight Watchers--as I never could stand them with their derivatives-level mathematical formulas--in order to avoid "portion distortion"], and then diarize what you have remaining for the day from about 3:00 pm until you get up the next morning (Yes! this includes getting up in the middle of the night, hungry ... which happened to me a LOT) ...


Lesser artists borrow, great artists steal.

- Igor Stravinsky

Find a way.

--Diana Nyad

(Said after swimming from Cuba to Key West without fins or shark cages)

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ARILEA70
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6/27/14 3:12 P

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My recommended calorie range is 1200-1550. I haven't been tracking long but my average so far is around 1300 calories a day. I think there is only one day so far that I went over and not by that much. Ironically enough, I submitted a separate post on the calorie range today just trying to get a feel for all the ins and outs. I always thought it would need to be more of a combo of diet and exercise to really lose weight. But does the calorie range indicate that as long as I stayed within the calorie range given, ideally I should be able to lose some weight even without exercise. I wanted to track my food to give me a better idea of total calories, etc. per day since one thing I thought may not have been that many calories may end up being that way. Or if I am snacking off and on, it seems like not much but adds up a lot in the long run. But I am not currently measuring with a ruler/cup or weighing my food. I am trying to get more used to eyeballing it and giving a close approximation. Some posters have not felt that is a good way for me to go about it at all but I just think that is going to be the best thing to fit into my lifestyle that I would stick with.



SPARK_COACH_JEN
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6/27/14 2:02 P

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I agree with NANLEY that it probably has more to do with your diet than exercise. Are you tracking your food daily? What is your recommended calorie range and how many calories do you typically consume?

When it comes to weight loss, the majority of your progress will come from diet, not exercise. That's why tracking regularly can be so important.

Hope that helps,

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."


TINIERTINA
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6/27/14 11:14 A

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Exercise right for your body type. That would mean that if weight tends to pile up in the lower body, you want to do aerobic (cardio) exercise that emphasizes the upper body, and not the lower body; to balance it out ...

I will incorporate strength training within the kind of cardio workout that I do; but I am a special case in that I cannot lift heavy/low reps without much strain. And when I do put on muscle mass, I cannot easily maintain it (what is known as an easy gainer/hard maintainer of muscle mass) ... it just comes right off.

So, I do lower-body intensive cardio--at an intense, low-impact level.

I must have the opposite problem from you. I had done step aerobics compulsively (almost) for years ... and very short bouts of stretching were enough to bring down my (very temporarily) bulky quads from that regimen. And that was when I'd been heavier (and younger and more vigorous). I am too rawboned myself (and not given on the muscular) to be an out-and-out "cone" shape (per Exercise For Your Body Type), but somehow "their" (the "cones" exercise prescriptions work for me, currently.


Lesser artists borrow, great artists steal.

- Igor Stravinsky

Find a way.

--Diana Nyad

(Said after swimming from Cuba to Key West without fins or shark cages)

Team Co-Leader of:

◈ Free Form Dance Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62398


Now 109 pounds less than at age 24w/o surgery!


MNGIRL73
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6/27/14 10:58 A

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I usually do my cardio before I do some strength training.



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NANLEYKW
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6/27/14 10:57 A

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I think the key lies in what you're eating rather than how you're working out. It sounds like your exercise routine is pretty good, but since you recognize that you have room for improvement nutritionally, that's where I'd look to make changes.



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MOTHERBOARDER
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6/27/14 9:55 A

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both



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ARILEA70
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6/27/14 9:41 A

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So have tried recently to be better about what and/or the amounts I am eating although there is still room for improvement. Besides that, I have been working out with a personal trainer about 2 times a week for more strength training such as weights, resistance bands, lunges, squats, planks, abs, etc. I usually only manage at this point to do 2 purely cardio workouts a week of about 30 minutes long (usually aerobics video or walk/jog intervals on treadmill). I have been doing the personal trainer thing for a couple of months. I definitely feel stronger and probably less flabby but I am still BIG. In fact, even bigger than I was. I am not talking about the weight on the scale because I know muscle weighs more than fat. But with my pants lately, I can tell a significant difference in how they fit. My pants are getting tight and pulling around the hips and thighs. I don't if this is just coincidence since I am 44 and my body is losing all metabolism and changing. Or do I need to cut back on the strength training for now and focus on the cardio? I tend to be more bulky, large boned than most women. I have no problem with being toned and strong but I definitely don't want to go out and buy bigger pants because I am bulking up too much.



 
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