Too many weights, not enough cardio? - Exercise & Fitness Message Board

Nooneknows79 · 08-08-2007, 10:05 PM

I have been following a particular workout formula for about a year and a half. For the initial stages, it helped me tremendously - I dropped some 40 pounds, and not only that, I kept it off, for the most part, and have remained active since. Now, I have been in a more healthy stage, with a much better metabolism, but need certain improvements. I have some nice arm and leg muscles, and a good looking, slimmed out face. Unfortunately, I've been less deligent on visiting the gym this summer for a number of reasons, and I've got a bit of flab in the gut that I wish to banish. It's not enormous, but its not small either, and it really bothers me. I don't feel comfortable yet walking without a shirt, to the beach etc, without sucking it in. Here is my typical workout:
-Run a set of stairs, followed by 25-30 min on the elliptical.
-I follow this with a large number of weights, lately, it has been benching, a number of different free weights for the arms, squats, and leg presses.
-Then, I do either a few sets of crunches/stomach sucks, etc, and/or run a few laps. I try to go rollerblading or running during the week, as well.

However, the gut is staying somewhat stable, maybe I need to just go more often, run more, or change up the workout to incorporate different weights/exercises? Thanks for any suggestions. And I know I should revamp my diet somewhat. This has been a bit of an indulgent summer, since I've returned from a study trip, I havent been as active as I could, been somewhat low energy and a bit in the dumps, so I've been sleeping alot, going to bed very late, and drinking a bit. That said, this will pater out by September, but I know I need to change that too. I am working independently now, though, so I don't have a very structured schedule. Other than that, should I make any radical changes to my regimen, maybe less emphasis on weights and more on running, for example? Thanks.

Willapp · 08-09-2007, 05:28 AM

To be honest it sounds like diet is your problem here - the fact that you've acquired the "flab in the gut" suggests you've obviously been taking on more calories than you're using. Drinking can account for a lot of this, since beer and spirits are relatively high in calories, plus people tend to over-consume when they're out drinking with buddies.

I would certainly do the weights before your cardio for starters - doing weights after cardio isn't the best idea because weights rely on having a lot of energy to perform properly, whereas cardio will burn more fat once you've used your immediate energy stores - i.e. after weights.

I don't think you necessarily need to do less weights - weight training can help to burn fat simply because it a) is damn hard work so will definitely burn calories, and b) more muscle mass increases your metabolism, meaning you'll burn more calories all the time than you would with less muscle.

That said, it might be worth upping the intensity of the cardio, perhaps using the HIIT approach - instead of doing one 25-30 min session on the elliptical, try doing 15 - 20 minutes of interval training, where you alternate between maximum effort and recovery. This can burn just as much fat as steady cardio, but takes less time and can actually improve your cardio health more than steady exercise, since it puts more strain on your body (which will then adapt more to cope with this type of exertion).

Nooneknows79 · 08-09-2007, 05:07 PM

Thanks for the tips, I will definetely work on integrating them into my routine. I know my diet has to change - this has not been the healthiest summer for sure, when I travelled this summer I ate relatively poorly and did consume more alcohol than necessary, although at the same time, I walked a good deal, so the net result was I lost weight, but gained flab. I am going to be more diligent about cutting down on the empty calories from this point.

The HIIT approach sounds very effective - I think I will focus on weights first, then HIIT. If I have any energy left after this, would it also be helpful to run a few laps or do crunches, for instance? I like to go out rollerblading or running every now and then, although I guess rollerblading does not necessarily burn nearly as many calories as an intense cardio session would.

Willapp · 08-10-2007, 03:25 AM

Quote:

Originally Posted by Nooneknows79

If I have any energy left after this, would it also be helpful to run a few laps or do crunches, for instance?

I don't think this would hurt, no. The trick is to keep your total exercise below about 90 minutes per day, as the benefit you get from exercise decreases once the duration exceeds this period (roughly speaking), and the risk of overtraining increases quickly.

I think that, if you know your body well enough, you'll be able to make a judgement call on whether a few laps + crunches is achievable after weights + HIIT. Some days you might have the energy, others you may not. Providing you know the difference, you'll be ok.