Debt Free & Fat Free Wannabees??

MinnieSpender

dap wrote:

If you do weights and cardio in the same session, do the cardio AFTER you have done the weights...

I've heard this too. I did ask a fitness freak at the gym about it and he said that you have to exercise for at least 20 minutes before fat-burning begins. If you do you cardio first, say, 30 minutes, the first 20 minutes are "lost" as fat burning. Whereas, if you do weights first, you're working the muscle (and if done properly, weight training can be quite aerobic too - all that grunting and such like). Your cardio session will then go straight for the fat.

dap_3

It is best to do them on separate days if possible, or at different times of the same day.

If you decide to do it in the same session, you will have more energy to do the weights session to your full capacity, presumably you are doing low-intensity cardio, so thats pretty easy to do after the weights.

In theory your glycogen stores etc will be lowered by doing the weights, so more likely to burn fat. (Though 50 different experts will give 50 different opinions; it certainly makes sense to do cardio after weights from a effort perspective).

Supposively the best time to do low intensity cardio (straight away) is in the morning on an empty stomach...

While you burn much fewer calories per hour doing weights, it will help raise your metabolism for several hours after. Also, any muscle growth will burn much more calories continously compared to fat (approx 15x more i think? - 350/week per lb of muscle).

If you don't want to spend an hour on the treadmill (or whatever), doing low intensity cardio (60-70% of max heart rate), then possibly consider doing "HIIT" - approx 20 mins of say 1 minute maximum effort followed by 90 secs of low effort repeated... - supposed to raise metabolism for a long time after, ending up using as many calories as low intensity with much shorter time doing the exercise...

You should still do a warm up before doing the weights to avoid injury - perhaps 10 mins max on cardio (low ish intensity), and stretches.

MinnieSpender

Thanks dap! Very well put, there!

Batfink

Thanks dap, does make sense now

I don't do any weights at all at the moment, just spend my time doing as much cardio as I can. My reasoning is I just want to fit smaller clothes. I do, however, realise that its better to increase muscle mass too but I often get the impression that the 'trainers' at the gym have little more than a few days at training camp so get the feeling that the so called 'program' is little more than standard issue - everyone seems to get the same if their aim is to be bigger/smaller/stonger/world strong man competitor.....

Anyway - a quick update report from me. I've not weighed myself for a bit but this week I have ditched my asthma inhaler. It was a bit scary the first couple of times but now I'm absolutely fine without it and haven't felt like I needed it at all. I've kept it in my gym bag just incase for now but I really feel like it'll never see the light of day again.

Take care everyone

Phil x

MinnieSpender

Phil

I don't understand - why can't you do weights at the moment? If you want to get smaller, then get pumping!

I gather by your name that you're male, but do have a look at this site:

http://www.stumptuous.com/cms/index.php

aimed at women, but I'm sure you'll get some great ideas from it.

Good luck and keep going!

Batfink

Hi Minnie,

Thats quite an interesting site, thank you.

Its not that I can't do weights, its just that I don't like them so I don't try. I stand there looking comedy enough in my sports attire struggling to lift anything heavier than a balloon, with a distinct feeling that I'm being sniggered at as the sweat beads down my cheeks. You get the picture

I did consider a personal trainer but its not exactly up there with the best money saving ideas. Maybe if I do a press-up each night before bed that'll help?

Phil x

MinnieSpender

Phil - I felt like that about weights, but now I can't get enough of them!

If you go to a gym, ask one of the friendlier assistants to show you a few moves - use a machine if you want to build up confidence. You don't have to dive straight into Muscle Beach!

I wouldn't worry about humping a mountain when you're starting. Choose low weights and make sure you're shown the correct technique. I promise you, you'll be able to add weight in no time at all. As an example, I'm a 5'4" woman and I started with 3kg for a bicep curl four weeks' ago. I'm now using 6kg weights. I started on 2kg for a tricep pushback - now I'm on 4kg. It's still not massive, but I've doubled the amount of weight I can push in a month. And best of all, I can see the difference in shape!

Good idea to start with press ups. If you can't manage a full press up, do it from kneeling to start with. Again, you'll make progress quickly.

Good luck and don't forget to report back!

Batfink

Hiya Minnie,

Thanks for your advice, I have booked a trainer for tomorrow at 4pm while I was at the gym today to start me with some proper weight lifting action.

I'll be in a 30/36 suit by Christmas if its the last thing I do.....

Thanks
Phil x

MinnieSpender

Good going, Batfink! Brilliant start!

Put this date in your diary - Friday 20 October. That's six weeks from tomorrow and it should be the date you have a follow up appointment to improve on what you're doing.

If you don't feel better by then, I'll eat my shorts. And that wouldn't be pretty!

GOOD LUCK!

Batfink

MinnieSpender wrote:

If you don't feel better by then, I'll eat my shorts. And that wouldn't be pretty!

GOOD LUCK!

Maybe not pretty - but only a small meal these days!

Thanks so much for the encouragement, I'm looking forward to achey muscles now.

Its only 15 weeks until Christmas now, I guess the large pouch of maltesers I've just shared with my gran we're the best idea....whoops. There's nothing worth watching on TV tonight though so I might dig out my excercise DVD.....after I've made sure there's no way anyone can see me of course!

Thanks Minnie

Phil x