Weights + Cardio

Fatloss08

hey ive been reading about lifting heavy weights is the best way to lose weight and then i heard of a mate that its not etc

now i know ud lose weight and gain definition but muscle weights more than fat and im 300 lbs so my main concern is just seeing the weight come off and then tone up

so whats the best way for me

im going the gym 5 days a week

mon , wed , fri doing 45 mins weights and 30 mins cardio

tues , thurs 30 mins cardio

Alanstrainor

If you're goal is to lose weight then cardio is your man, heavy weights would be is you wanted to bulk up, well at least that's what i've picked up from this forum in the last while.

rainglow

Fatloss08 wrote: »

hey ive been reading about lifting heavy weights is the best way to lose weight and then i heard of a mate that its not etc

now i know ud lose weight and gain definition but muscle weights more than fat and im 300 lbs so my main concern is just seeing the weight come off and then tone up

The difference between muscle and fat is the volume they occupy in your body, not their weight. Clearly a pound of fat weighs the same as a pound of muscle, but the muscle takes up far less space. Muscle is a metabolically active tissue, which means that it requires more energy to sustain its existence on your skeleton that fat does. By having more muscle you will raise the amount of calories your body needs, per day, to sustain itself. And you won't get bigger/ gain huge amounts of muscle unless you are eating a surplus of calories. Since you're looking to reduce body fat, I'm gonna go out on a limb and assume you're on a calorie-controlled diet/ some form of healthy eating plan, so this isn't going to happen for you.

Try not to focus on the weight coming off, and rather keep an eye on your clothes sizes, measurements etc.

celestial

Alanstrainor wrote: »

If you're goal is to lose weight then cardio is your man, heavy weights would be is you wanted to bulk up, well at least that's what i've picked up from this forum in the last while.

Both cardio and weights will get you the results you want (fat loss). Mixing it up is probably best. You will build some, but probably not a lot of muscle, through weight-lifting on a caloric deficit.

Right now at your weight ANY sort of activity, provided it is getting you sweaty and being done for a reasonable duration, will knock off the fat. The most important thing is consistency and, most of all, watching what you eat and drink - eat clean and exercise regularly and intensely and you'll get results. Also, on the heavy weights issue, it's best to use weights that are slightly on the heavier side (as in you go to failure after 8-12 reps). Simple reason being that you are guaranteeing a decent level of intensity, plus some muscle gain (which stimulates muscle growth which in turn uses calories to rebuild, increasing metabolism and helping your burn additional calories all day long)

EileenG

At this stage, any exercise will yield lots of results. In theory, cardio should burn more fat, but at 300lb, chances are that you are not going to go for a five mile run any time soon. However, you probably already have a strong base, just from doing your daily routine, so build on that by getting into the gym and lifting.

Weight training can be cardio if you do it right. When I'm squatting or deadlifting, my pulse often goes up to 95% of max.

However, walking is also a good idea. As you get fitter, you'll find it easier to do different forms of cardio.

Fatloss08

cheers for comments

i know 300lbs sounds massive and prob is

but i dont look that much at all i hold it well and when i say it to people theyre usually in shock

and im not that unfit for my weight

ive had probs with my back even when i was thin , but i put it out a few days ago so i cant run , so im just cycling and walking

EileenG

If you can cycle, you've got it made. Cycling is great cardio, easy on the joints and tough on the CV system. Get into the habit of cycling for transport, and you'll find the fat falls off, and you'll save a fortune in transport costs as well.

You can do HIIT on a bike. Find a straight stretch of road, then go full blast (ride it like you stole it) for a minute, then slow down for another minute or two. Repeat as often as you have a suitable road. Sometimes I pick out a car and try to race it. This kind of high intensity interval will get you fit very quickly, and will keep you burning cals long after you get off the bike.

I usually carry a packet of baby wipes with me, so I can give myself a quick wipe down when I arrive, and don't stink out the place with my sweat if I can't shower.

Fatloss08

cheers

i do hiit as it is on the bike in the gym

my brother is a fitness freak and runs the dub marathon and nyc marathon so i wouldnt mind running a small one , be a nice achievement

but need to lose some weight first

Seraphina

why not make a half marathon the goal?

you can keep a journal in the fitness logs section, to keep a record of training and achievements as you go along.

its great for motivation and support!

post up your daily diet and some more details on your weights, and people can give more advice.

Hanley

celestial wrote: »

Right now at your weight ANY sort of activity, provided it is getting you sweaty and being done for a reasonable duration, will knock off the fat. The most important thing is consistency and, most of all, watching what you eat and drink - eat clean and exercise regularly and intensely and you'll get results. Also, on the heavy weights issue, it's best to use weights that are slightly on the heavier side (as in you go to failure after 8-12 reps). Simple reason being that you are guaranteeing a decent level of intensity, plus some muscle gain (which stimulates muscle growth which in turn uses calories to rebuild, increasing metabolism and helping your burn additional calories all day long)

Good post.