fat loss and toning?

lipo starter

I need to lose about 2 and half stone. Im female and 5ft 3inch, 11st.5pound, can anyone tell me if im supposed to do cardio seperately from free weights, i do cardio on exercise bike, am just starting on 20 minutes, doing fast then slow, i think im doing that right but i have been told to lose fat and tone, i shouldnt do the weights just before or after the cardio as they go against each other, is this correct?

Hanley

They don't go "against each other" but by doing weights first, when you're freshest it'll give you the greatest bang for your buck. And once you've got your weights done, the cardio will be more beneficial for fat loss (since by going the weight's you're using up your bodies preferred energy source - glycogen, so once you start cardio your body has to go to it's reserves - fat).

At least that's the theory behind it!

bwardrop

That is the theory alright, but very few people will be glycogen depleted after a weights session...

http://www.ncbi.nlm.nih.gov/pubmed/9740552?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA

It takes a long time to deplete your glycogen stores: >90mins exercising pretty intensely (about 75% of max; for the majority of people that would = hr of 150bpm).

My advice would be to just go to the gym and enjoy your exercise. Mix it up so you are not doing the dame thing in the same order every visit. Your resistance training should focus on technique and conditioning for the first 6 weeks. After this you should try 6-8weeks of muscle building training, then change to something else - strength or muscle endurance. Cycling through targets like this is the key to successful long term improvements.

Your cardio should be as tough as you are able to take - try to compete at least 30mins spread over a variety of machines.

The most benefit in terms of fat loss is likely to come from your metabolic rate being increased post exercise. It is during this time that you are likely to use more fat as fuel. If you start to build muscle you will also burn more calories all the time.

During all this time, the most critical component is your diet. No point burning calories in the gym & then sticking them all back in again. Eat sensibly all the time. You metabolic rate will be higher if you eat small amounts regularly. Starving yourself actually decreases (healthy) weight loss. If you are serious, speak to a professional nutritionist / dietician - they will offer you the best advice.

Enjoy what you are doing and don't get too hung up on weight - go by how you feel and how your clothes are fitting you - much better indicators!!

Best of luck!!

lipo starter

thanks hanley and bwardrop, im not long started this, just want to lose the weight and tone up, i dont look very overweight, but apparently need to shift 2 and half stone its more my pear shape that holds most of the fat, will try anyway, im not in a gym, just hav home weights & bands, step and bike. thanks again:)

t-ha

Best of luck lipo - remember that you get out what you put in so whatever you're doing, do it hard.

If you need some ideas for resistance training without a gym just ask.

lipo starter

this is going to sound really stupid..what is resistance training? is it what i do with the weights/bands? all i actually do is more arms, lifting to the front, or side, overshoulder, youre probably laughing but i had to ask..im a novice! oh and the heaviest weight i have i think is only 5pounds..or kg, will hav to check that. i need to tone the hips, bum, stomach, legs not flabby or arms, but need toning, waist small but again, needs toning, i was started on floor exercises, sit ups, god they kill, managed ten and cant lift the lower half much yet to do the lower abs!

EileenG

Resistance is any training where you are working against a force. That can be lifting weights, or doing press-ups, or using bands, or even pushing against a wall or your seat. Most people mean weights, but bands work too. And working against gravity is a biggie.

There is no such thing as "lower abs". All ab work works your abs. Think of an elastic band, you can't work one end without the other. Fat just tends to pool lower down, so it looks worse.

For best results, you need to do exercises that work lots of big muscles. Things like squats and lunges are great, they work your back and abs along with your legs. Deadlifts (where you flex at knees and hips to bend down and pick up a heavy weight) work just about everything.

One great exercise that works your whole body and only needs a light weight is the woodchopper. Stand with feet slightly wider than hip width apart. Hold a dumbell in both hands over your left shoulder. In a smooth controlled motion, bring the dumbell down across your body so it ends up close to your right ankle. Reverse and bring the dumbell up again. Do ten on one side then ten on the other side and you'll feel it in your shoulders, obliques, abs and legs.

A good alternative to sit-ups is the plank. This means you get into a press-up position, with a straight line between shoulders, hips and feet, and hold it for 20-30 seconds. You'll feel it in your whole core area. When you get good at it, do it on elbows and toes.