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  #41  
Old 06.09.2011, 15:09
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

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I totally think every fitness program should bestrictly individual and based on the result you want to achieve. The cardio isthe best to lose weight ( fat) . I personally try to make 30 to 60 min cardioper day. My aim lose weight. I am also trying to eat only fruit and vegetables,nuts and water , water and green tee. Its hard as the results are coming not sofast I want , but I am not giving up.

I used togo 5 days in the gym before that. I also started with 30 min cardio before Istart with the weights and then another 30 min at the end of the training. Iwas just very slimmm.

I havenever heard that you should not do any cardio .....so weird
It sounds to me like you are not eating enough and working out too much, which is why the body will refuse to budge any fat unless it absolutely has to. Some trainers even advocate reducing workouts in some clients as they are actually being stressed by them, which produces cortisol, which can lead to you holding on to fat, especially in the abdominal area.

Like Tom said, workouts should be fun, I always try to focus on that feeling of elation I have after working out, which is why I'm not totally thrilled at the whole start slow thing - I quite like getting an endorphine rush from pushing myself...
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  #42  
Old 06.09.2011, 15:18
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

I actually think too much planning, with a plan with sophisticated time slots and programs might be ok, but from my own experience, people drop out. If you just forget planning. Start one day, go for a jog, without any super complicated planned method of operation. Next day, another little activity. next day again. Do this completely unorganized, just to give yourself a test, how motivated you are. After 2 weeks, of sticking to an unplanned stuff, ask yourself if you are ready. You will be, then make a real plan. I think if you start with all this science you mentioned, it might motivate you to write it all down here, the first few days..But then it is a lot of pressure to carry on. Anytime I just decided to work on myself, I would trick myself really by not taking any resolutions, no extra big planning, leave out fattening food, move more, starting today, hop, it's done. Next. Then, after a few weeks, you look back at your discipline and you will see if you are ready to commit big time. Then you go sophisticated. And you will already feel thrilled for seeing results of a few weeks activity, you will feel great already, it's a cussion that will support your plans. Without this, it is hard to take on a heavy duty exercise (there is a lot of cardio, lengthy, in your plan), especially if you have had a history of failed exercise routine. Good luck! Just start easy...let the need creep up on you.
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  #43  
Old 06.09.2011, 15:24
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

Yeah, I've been doing stuff on my own for a few weeks, going for runs (now that I have insoles, it's much easier), bike rides, swims, getting out a few stops earlier, using the stairs... I am someone who likes structures (Swiss, right? ) and I like to be able to set targets and reach them. If I don't plan for something, it doesn't happen, simply because of how my days are structured. But like you said, there is space for replacing things with other things, for maybe taking an extra day's rest and all that. I did an excel chart that accounts for various factors of "achievement" and I reckon that will help.
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Old 06.09.2011, 15:54
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

"The benefits of battling the bulge in short, sharp bursts". See attachment, it's a good read.
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File Type: pdf Weight loss best achieved by short, intense workouts.pdf (844.4 KB, 322 views)
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  #45  
Old 06.09.2011, 16:21
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

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I did an excel chart that accounts for various factors of "achievement" and I reckon that will help.
Spreadsheets might work for some, you can also involve a friend to exercise with. Humans have good effect on people, spreadsheets won't call you up or buzz your door or drag you out.
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  #46  
Old 06.09.2011, 16:32
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

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Spreadsheets might work for some, you can also involve a friend to exercise with. Humans have good effect on people, spreadsheets won't call you up or buzz your door or drag you out.
Which is why my flatmate and I go to the same gym
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  #47  
Old 06.09.2011, 16:33
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

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Yeah, I've been doing stuff on my own for a few weeks, going for runs (now that I have insoles, it's much easier), bike rides, swims, getting out a few stops earlier, using the stairs... I am someone who likes structures (Swiss, right? ) and I like to be able to set targets and reach them. If I don't plan for something, it doesn't happen, simply because of how my days are structured. But like you said, there is space for replacing things with other things, for maybe taking an extra day's rest and all that. I did an excel chart that accounts for various factors of "achievement" and I reckon that will help.
Ive been going to the gym for a few months now and what I find helps is just getting into the habit of going on a certain day, at a certain time. (I respond better to structures too) So its not a chore, there is no thinking "shall I ?" "shant I ?"*, it just happens. Like going to school, or work. After a few weeks I began to see the results, which is great. Good luck!



*shant? Is that even a word?
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  #48  
Old 06.09.2011, 16:34
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

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Spreadsheets might work for some, you can also involve a friend to exercise with. Humans have good effect on people, spreadsheets won't call you up or buzz your door or drag you out.
Bingo!!!

I could never get out of bed early enough to train first thing. Now I meet people there - who would call me rude names if I didn't go.

I am enjoying those early morning workouts the most!
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  #49  
Old 06.09.2011, 16:43
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

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Bingo!!!

I could never get out of bed early enough to train first thing. Now I meet people there - who would call me rude names if I didn't go.

I am enjoying those early morning workouts the most!
I only wish gym opening hours were made for working people, 5am would suit me.
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Old 06.09.2011, 16:45
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

Seeing the sun rise on the Alps as I am out on a morning run or biking to work is like food for the soul. The exercise becomes a side effect of the experience.

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Bingo!!!

I could never get out of bed early enough to train first thing. Now I meet people there - who would call me rude names if I didn't go.

I am enjoying those early morning workouts the most!
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  #51  
Old 06.09.2011, 16:53
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

The body will turn muscle into fuel, but only if it is forced to...but generally only after about 75 minutes of intense cardio if the body receives no alternative fuels. For most people this isn't really an issue.

One of the best low-downs is this guide from Concept2...which explains also the importance of gradual weightloss and staggered calorie deficit.
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  #52  
Old 06.09.2011, 17:11
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

Oh, and in case some people dont know, some health insurances will grant you some money towards gym membership fees and/or yoga classes and the like. Its worth asking.
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  #53  
Old 07.09.2011, 17:48
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

summarize:

KIS - keep it simple - compound exercises (bench press, squats, dead lifts rows, etc - forget about isolated exercises - totally useless)

HIIT - High Intense Interval Training (30s ALL OUT 30s slow repeat)

If you could reach your goal with either 15-20 minutes vs 60 minutes?
Please forget about long low intensive cardio training, they are useless...same goes with weight training...doing long low intensive workout not only do they lead to long term systematic overtraining but the results vs the time you spend is horribly bad...
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Old 09.09.2011, 20:39
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

Kittster,

Cardio Vascular exercise will not destoy your muscle mass. You have to add it to a light lifting program. Light weights will carve your body and thats what it needs to go with a cardio vascular program. The key to losing weight is eating smart and healthy. I was a nutritionist in NYC besides the other many jobs I had to survive. 6 meals a day is key. Never skip breakfast. Eat as much protein as you could for breakfast. 3 egg whites, bacon, etc. snack could be a yogurt or some fruit. Have a salad for lunch with vinagrette dressing then a portioned dinner with healthy snacks in between. Combine eating healthy with cardio 3 to 4 times per week with 2 to 3 days of tone lifting you will get thoses results that you need. Good luck. if you need motivation I am here for you
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Old 09.09.2011, 22:27
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

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Kittster,

Cardio Vascular exercise will not destoy your muscle mass. You have to add it to a light lifting program. Light weights will carve your body and thats what it needs to go with a cardio vascular program. The key to losing weight is eating smart and healthy. I was a nutritionist in NYC besides the other many jobs I had to survive. 6 meals a day is key. Never skip breakfast. Eat as much protein as you could for breakfast. 3 egg whites, bacon, etc. snack could be a yogurt or some fruit. Have a salad for lunch with vinagrette dressing then a portioned dinner with healthy snacks in between. Combine eating healthy with cardio 3 to 4 times per week with 2 to 3 days of tone lifting you will get thoses results that you need. Good luck. if you need motivation I am here for you
This is one of the better answers I've seen. And you can ignore answers from people who haven't actually lost fat and answers from professional athletes because from what you have said about yourself you are clearly not in the right condition for HIIT or speed drills.

I went from 20% body fat to visible abs by
- eating 6 small meals a day,
- doing a maximum of 20 minutes of progressively harder cardio (ie more distance or higher resistance) 5 times a week. Start easy.
- Any calorie deficit from a diet must be small ie <500 kcals a day otherwise you body will hoard fat defensively. The first meals of the day should be the largest and contain the most carbs.
- Weights will minimize muscle loss on a calorie deficit, I did 2 sessions a week, just the big exercises (squat, deadlift, bench, pullups). Not too many sets and about 8 reps
- no alcohol. no sugar. only natural foods (ie nothing processed)

Track your fat mass every 2 weeks
If you plateau then take a week off! Eat what you like. Sleep well. Then you body will relax and you can start up again
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  #56  
Old 10.09.2011, 00:27
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

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It sounds to me like you are not eating enough and working out too much, which is why the body will refuse to budge any fat unless it absolutely has to. Some trainers even advocate reducing workouts in some clients as they are actually being stressed by them, which produces cortisol, which can lead to you holding on to fat, especially in the abdominal area.
Only for a little while, then you start to lose serious weight.
You can keep it all in check with close monitoring.
Will power is the only way, and when you're in your early forties like I am, your body requires real workouts ! ..... or else accept a middle age spread gracefully
(don't want to just now)
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  #57  
Old 02.10.2011, 19:53
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

I thought I'd update you lovely people who gave me their advice and help - it's really interesting to hear all the various opinions and experiences on the matter. So, it's been almost a month and I'm doing better than I expected.

First of all, I have only lost one kilo. That bummed me out a lot. Then I looked at my belt and noticed I use the second to last available notch now, as opposed to about three notches further along. That's about six cm off my waist.

I've managed to go to the gym / do other exercise four days a week on average and have been a bit more careful with eating, but not obsessively so. I figure it took me ten years to put on all this weight, so one year to get it off again is probably what I'm looking at.
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Old 02.10.2011, 20:41
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

Well done, it is great you are seeing the results.
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Old 02.10.2011, 20:42
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

That must feel so good
..good for you !
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Old 09.10.2011, 11:13
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Re: I'm confused - I SHOULDN'T do cardio because it will destroy my muscles?

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I thought I'd update you lovely people who gave me their advice and help - it's really interesting to hear all the various opinions and experiences on the matter. So, it's been almost a month and I'm doing better than I expected.

First of all, I have only lost one kilo. That bummed me out a lot. Then I looked at my belt and noticed I use the second to last available notch now, as opposed to about three notches further along. That's about six cm off my waist.

I've managed to go to the gym / do other exercise four days a week on average and have been a bit more careful with eating, but not obsessively so. I figure it took me ten years to put on all this weight, so one year to get it off again is probably what I'm looking at.
Good work - use the mirror, tape measure and physical performance/acheievement to map progress, not the scales
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