How do i incorporate weight training with my cardio training?

Question

I have been using cardio equipment and exercise DVD's for the past 8 months and have lost a total of 65 pounds. Two months have gone by and i am still doing the same type of workout but have peaked and have only lost 5 pounds in those two months. I have heard that introducing a weight program accelerates the weight loss. I do the cardio and DVD's 5 days a week for an hour a day. I want to know what is the best way to get started with the weight training and how I should break down the weekly routine. I have bought my own weight set and bench with all of the plates and dumbbells. Any and all serious answers would be appreciated.

Answer 1

Weight training is certainly a good thing to incorporate into your regime to get over a weight loss plateau. I would suggest that you meet with a trainer for a weight program specific to your goals, especially if you haven't done any weight training. Ideally you should bring the trainer into your home so he/she can see your new equipment. If meeting with a trainer is out of the question, I suggest you read up on proper form before you start. You can do more damage than good if you don't use the proper technique. Especially if you're using free weights (i.e. dumbells). The easiest way to start a weight lifting program is to use machines designed to force the proper form (such as Hammerstrength and Nautillus).

Assuming you know the proper form and function based on your new equipment, you should shape your routine around your goals. If weight loss is your primary goal then you're going to want to incorporate light weights and a high number of repetitions (or "reps"). For example, if you're doing squats, you should set up a light weight (which varies by sex, fit level and other factors) and do three sets of fifteen to twenty reps. You should feel "weak" but you should not go to the point of muscle failure.

The only other recommendation I have for you is to try pilates or yoga as well. I have a friend who hit a weight loss plateau and then lost an additional 30 lbs by incorporating pilates into her workout. It is very low impact but surprisingly difficult.

Good luck!

Answer 2

1

Answer 3

A simple start would be to introduce lightweight dumbbells to the cardio program (where appropriate). Just having the added weight in your hands will make a difference. You should then start using one of your daily sessions on weights - split upper body and legs equally. As you go forward move to one full session upper and another day session lower with the cardio in between.

Good luck

Answer 4

You need a hang board and core training, not weight lifting. Actually, at a year's experience, you just need to climb a lot. Proper technique is more important during this phase of learning than increase strength. Experienced climber can climb 5.11 after long breaks because they rely on technique, not strength. Weight lifting is not that useful for climbing because it tends to build major muscle groups over the core and stabilizing muscles. Also, added bulk is a detriment to climbing. A hang board routine will really increase you hand and forearm strength. But...and here's the big BUT...go slow, take it easy, and don't push yourself. Overzealous hardboard is an injury waiting to happen. Start with just dead hangs on the board. Remember, pain from hang board is not muscle burn, its tendon damage. Other than that, I'd mix in some medicine ball/kettle weight training and stabilizing muscle work to get your core strength up.

Answer 5

if you are getting regular exercise and increasing the intensity then that is not the problem. most likely you have been "dieting" for too long, especially if you have been following a severely caloric restricted diet the entire time. while this may work at first as weight is lost but the body also becomes more efficient and the BMR will increase. check your calories as they are probably too low. you should never consume less calories than the BMR requires as it causes the metabolic rate to slow. you should get your body fat % checked to see how much lean muscle mass you have then recalculate your BMR based on that.

Answer 6

When you are doing your cardio exercises always carry weights and lift them whenever you can.

Answer 7

the mix of cardio and toning five times a week will keep metabolism humming

Answer 8

60 minute cycling session

Answer 9

visit a store instead of shopping online

Answer 10

eat more dairy