Cardio or weights?

[Diana]

I workout at a gym 3-4 times a week. Usually I do a Cuircut (14 machines) 2x's and a few other machines. I have built up some muscle but still have the fat. Last night I did a Stair stepper and sweat my rear off, got the old ticker going and everything, then I did the Cuicuit 2x's. Then I got to thinking which is better for losing fat?? I know the curcuit is gonna build muscle.... but lose fat too? Or should I do more Cardio like the stair stepper?

[lkmjbc3]

LOL!

An answer you might not want to hear.... BOTH!

That is what I have finally figured out... Your circuit training is great but unless you have free reign over the machines and take no rest between sets, you will not get much cardio benefit. You will get some.... just not as much as doing a stair stepper or bike.

One other suggestion. Try doing some free weights. Heavy free weights at high intensity will benefit you more than machines. Of course the machines are better for the smaller muscles..

There just is really no simple answer.

Sigh!!!

lkmjbc3

[bunkie]

I was stalled and then recently went down from a size 18 to 14.
I had been doing circuit training and and the treadmill.
Cut out the treadmill, kept the circuit (for cardio) started lifting heavy free weights. I think that lifting at high intensity is the key. Also, my stomach was hanging alot, I thought I would need surgery! Now it is shrinking and pulling up (not hanging).
I think most women overemphazise doing cardio which you need to do for heart health but for really sculpting your body you need to weights (not the light ones).

[Diana]

SO even though I am pushing a good amount of weight and I see results after a good 6 months worth, I need both the same.... Ok
So what if I did something like the sair stepper for 5-10 minutes then hit the curcuit? Free weights, well I would need trained better on them then I am now. I just dont see how a Machine with weights is less effective then free weights...

[MellaBella]

Hi Diana,

Free weights tend to give you a "better" workout than machines because when you lift dumbbells/barbells, you engage more muscle fibers because you are guiding them and balancing them - you have more range of motion. Machines are not bad, but if you've been doing the circuit for a while you may need to change up your routine. Try adding in some free weights and see what you think!

Melanie

[Diana]

Gotcha!!!! Thanks!!!

[LoriWants2Lose]

I always heard both too. Either something like Curves or weights one day and cardio the next. Even body builders usually only do weights every other day.

[Susiecarbojunkie]

Have you ever seen any of the books / tapes by Joyce Vedral? She has developed free weight routines that are timed such that you get the weight training and a cardio workout at the same time. She also stacks the weights (right term?)---you do three sets of an exercise, each time increasing the amt. of weight you lift, and decreasing the reps.
best of both worlds, eh?

[Diana]

I'll have to check that out! Thanks

[Susiecarbojunkie]

I've found her books on ebay and they are really easy to follow. The Fat Burning Workout is the most aerobic one
She includes 3 levels of intensity so you can advance at your own pace. They can be done at home or gym using 3 wts. of dumbells--or you could do the entire workout with one weight and just vary the reps, etc.
She's really good at explaining everything and I think she presents herself better in her books than on video. ( I also have the fat burning workout on video-- it's the same as the book--but actually, it is better if you read the book first, then use the video)

[picaboo]

Dear Lisa....
I poping here becouse I think that with my age :-) ... even went to school to studied it in my young years....and I keep on working it for years...must say here, that - It dosnt really matter what kind of weight you are using...better and safer are those machine- less injury...At my gym I see so many are doing "stupid thing" to themself lifiting those weight...not even knowing the bigest (not saying the smallest mistakes) that they are doing....and I promise you - in couple of years - they will pay for it.
To sculpture your body...(sorry to say that)...the only way is...by doing gym and......a good old l..o..n..g jogg/run!!!! (in arobic - fashion are in & fashion are out....but jogging/running always will stay - for ever)
There is no fluffy skin in my body (old) :-(...no matter what size Im at the time...can be big-can be thin....ya-ya-ya... have this big problem...with food..... :-)))))....

[srsmom]

I would say definitely both. I was doing both on the same day, but only working out every other day. I had added in so much slowly over the months that my workout was taking an hour and fifteen minutes, and then I had to add in the time to shower. So I changed over to weights/floor exercises one day, running the next. I think it is working out well. I have actially gained weight (now at 131), but my body fat has gone from 27% to 25% in that time. HTH!

[inatic]

Diana you definitely need both. I know what you mean when you say you have muscle under that fat. I had to lower down the fat a little to start to see some changes in my BF %, my body for some reason could not handle the higher fat.

You definitely need to change you your routine.. like every 4 weeks so that your body does not get used to what your doing, it wont be a challange. If you want to contiue with the circuit training change up when you are doing the exercises(order) or switch to more of a split routine . Cardio is great for getting a slow metobolism moving too. Change up the forms of cardio as well.

[Atkins_Nutritionist]

Try not to focus so much on which type of exercise is helping you to lose the fat vs which is building muscle. If you are thinking of it that way, it will seem more like a chore! Do cardio workouts that you enjoy- whether that be a step class, a circuit, a run, etc. And mix it up with strength training too- whether it be free weights, machines, a body scultping/total body class (different gyms call them different thing). Exercising in itself should make you feel great, and feel even better when you see the results.

[inatic]

exercise definitely has to be fun or you wont want to do.. but if you dont here's a good reason why you should do weight training.

http://www.diabetesincontrol.com/mod...ticle&sid=2174

Increased muscle mass developed through weight training aids in the management of diabetes. Muscle is a major clearance site for circulating blood glucose. In type 2 diabetes, the body loses sensitivity to the blood glucose regulating hormone insulin. Blood glucoses build up within in the blood and as a result the stage is set for the development of complications. As lean body mass (e.g. muscle) increases, greater amounts of blood glucose are cleared from the blood. The greater the muscle mass the more calories burned at rest, equating to greater amounts of weight loss. It is important to note that the abdominal fat mass lost during weight training is the key behind the improvements in insulin sensitivity

[lilroten]

I thought cardio was for fat burning, and weights were for toning/muscle increase.

[inatic]

They both work together.. you can do extra cardio to burn off more fat but ulitmately the more muscle/lean mass you have, the more fat your going to burn/not have to burn 'cause there wont be any

[Diana]

I love exercising. Never thought I'd say that! I love how I feel afterwards!!