Hi. My physical therapist always told me that you are suppose to strength train each muscle group 3x a week and cardio 5x a week. I do strength training in the therapy pool 2x a week and I do cardio at least 5x a week. Sometimes I do strength exercises at home, sometimes I don't depending on time.
Ditto on needing the muscle mass so you don't regain. Muscle mass doesn't have to be massive. I will say that I was very frustrated with a lack of progress (I'm working toward a pull up) when I was still losing weight, and since eating at maintenance I have been able to make some kind of progress every week.
I like calorie cycling, both for budging those last few pounds and for transitioning to a higher calorie level. But if you haven't been strength training up until now, don't jump into that many calories. I sometimes eat that much, but I still nurse a baby at least 8 times a day.
I don't feel like I'm done losing weight but my husband is afraid I'll go into an eating disorder again (my last episode was 2003, I was orthorexic but also losing weight inappropriately). Also, if I lose more I suspect I'll just have that much more loose skin.
I think you are right. It is important to do some strength training. I do strength training three times a week. I lift small weights and do exercises to strengthen my core muscles. I do resist exercises also. Today I did some heavy cleaning. I washed floors. Best wishes, Linda from bean town
Linda from bean town EST
current weight: 125.0
Fitness Minutes: (35,216) Posts: 3,874 4/2/13 5:43 P
I'm trying to focus more on ST during my last 15 lbs to lose, and while I haven't had a lot of luck with major weight-lifting sorts of ST, I do like body weight exercises and working with resistance bands. I try to do that several times a week, and focus most of my cardio on things like walking, and being up on my feet most of the day. I have a tendency to plateau when I'm doing too much heavy-cardio or heavy-ST (including HIIT). I can't do it more than 2-3x per week before my weight starts to stall out.
btw, I like your story about the 165 goal because the same thing happened to me! My original goal was 155, and as I got close, I realized that wasn't going to fit my body as well as I'd thought. :D So now I'm trying to get through the last 15-20 lbs.
Pooka: the happy fairy. Sluagh: the sad fairy. It fits my bipolar personality.
"No one knows the battles we survive." --Umbrella Brigade
I'm a big time strength trainer and started off quite early, while I still had a lot of weight to lose. The wonderful thing about that was, as I got lighter and closer to goal, the muscle was already there and became more and more noticeable as I continued to lose weight. It was also a tremendous help with minimizing my loose skin and I think I would have been a lot worse off in that department if I had waited until I was near goal to start strength training. A lot of people think you have to either focus on fat loss or muscle building, but I don't think that's necessarily true. I did both at the same time and am happy with my results. Now that I'm maintaining, I focus a bit more on strength training than I did when I was losing, but I still do quite a bit of cardio--it's just more focused on intervals and HIIT workouts. I've done some of the workouts on bodybuilding.com too--they're awesome and very structured which I need! As for calories go, I wouldn't suggested increasing them by that much all at once. Do an extra 100-200 at a time, see how you do for a week, then make the necessary adjustments depending on how your new calorie level affects your weight.
My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.
I like Celia's advice! I am so close to my goal and we just bought a home gym by Hoist. My best friend from college is now into body-building and has suggested two books (which I just ordered from BN.com) and I am learning as I go. All along I've done light ST thru videos here on SP, along with my cardio. I am excited by this next transition and truly hope it gets me over this plateau, and help me tone up this loose skin!
Tanya San Diego, CA
"Somebody said they saw me, swinging the world by the tail Bouncing over a white cloud, killing the blues." Robert Plant/Allison Krauss
70 Maintenance Weeks
Fitness Minutes: (93,574) Posts: 11,285 4/2/13 8:45 A
I've always read that muscle helps you burn calories, but as you lose fat and gain denser muscle tissue, you may actually gain a little weight at first. I've been doing ST with my trainer for 5 years (she's a single mom and a friend), but it took me the first three years to get serious about my weight. When I did, I already had a good foundation of muscle, so I didn't experience the initial weight gain. My advice is to add ST but don't skimp on your cardio. If you're pressed for time, you can always add ST in small doses with, say, some body weight exercises like pushups when you have a few minutes. Just my two cents. Good luck!
Celia Maintaining since May 19, 2012
current weight: 3.0 over
Fitness Minutes: (6,772) Posts: 369 4/2/13 8:21 A
Hello everyone! I believe I've hit my first real "plateau" I've been stuck at 166lbs for 3 weeks now after consistently losing 2-4lbs a week since June. My original goal weight was 165, which I am now reassessing because as it turns out I am not "big boned" lol. I really want to blast through these last 15-20lbs and build some serious muscle, but I've been so discouraged since the scale has not been moving. Right now, I do major cardio 3x a wk (Spinning, HIIT) and only strength training once a wk. I've been seriously considering switching my focus from cardio to strength training and I've even found a great workout plan on bodybuilding.com for women, but the meal plan they suggest adds up to about 2500 calories! I want to build muscle but since I still have fat to lose I'm afraid of making this transition too early. Has anyone had experience with building muscle? Should I wait until I lose the rest of the weight or will it help me achieve my goals? The thought of eating more calories than I burn is frightening! Thanks!
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.