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Exercise Question Related to Weight Loss

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Old 11-11-2008, 11:10 AM   #1
Join Date: Nov 2008
Location: Chicago
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xginnjuicex HB User
Exercise Question Related to Weight Loss

I put this in the exercise forum because it's mainly an exercise based question....

I am currently in the midst of some good weight loss. I'm 5'4" 25 YO male and I currently weigh 204 after losing 24 pounds. I have been modeling my workouts and eating habits after the Body For Life program, though I have tweaked it somewhat to fit my lifestyle. I lose 1-3 pounds per week on avg.

I currently eat well, and I exercise 6 days per week. 3 days per week I run for 20 minutes using BFL's High Point system and it's a great way to run and keep increasing intensity. I get outstanding workouts when I run. 3 days per week I lift weights, alternating upper and lower body workouts. Each of my weight lifting workouts runs about 1 hour.

My question is this: given that weight loss is my primary goal, am I striking the right balance between Aerobic and Weight-based workouts? I am wondering if I might lose weight faster if I do more cardio work and less weight lifting. That said, I don't want a ton of hanging skin and simply smaller man-boobs when I hit my goal weight, rather, i would like to be somewhat toned. But I am not looking to get really big as far as muscle goes.

One more consideration is that I referee hockey games 4-8 times per week, and this provides serious anaerobic workout for my legs, especially my quads. I get aerobic exercise doing this as well, but my quads are gigantic given my lifetime of ice skating.

So If I lifted once or twice a week and ran 4-5 times, instead of 3 and 3, would I lose weight more quickly? If I did, would it be worth it? What advantages/disadvantages does each approach have? Thanks in advance for your advice...

Last edited by xginnjuicex; 11-11-2008 at 11:13 AM.

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Old 11-11-2008, 05:43 PM   #2
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Re: Exercise Question Related to Weight Loss

Now, this is hard to give a definite answer beause each of our bodies work differently... what I may suggest that works for me may work differently for another person.

I currently do MORE cardio than weights. I was actually on the Five Factor plan, which does cardio and strength training on the same days. I go to the gym 5x a week, do about 40 minutes of cardio and about 15 minutes of weights. The Five Factor originally was a very short routine and I added to it as I got used to it. Lots of cardio keeps me trim and the weights help keep me firm and strong.

I see many people who ONLY do cardio and may stay slim, but they don't have that fit look to them. Also, doing a combination of the two is good to really keep up your metabolism.

It sounds like you are doing really well with your weight loss and you probably don't need to lose any faster. About 1-2 pounds a week is healthy weight loss, but of course you can always try more cardio and see how your body takes it. Best of luck to you!

Old 11-14-2008, 12:37 PM   #3
Join Date: Nov 2008
Location: Houston
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BabsinHTown HB User
Re: Exercise Question Related to Weight Loss

As you strength train you build more muscle which increases your metabolism. Many people make the mistake of focusing too much on the cardio. Ever heard of the expression skinny-fat? Many of the cardio kings and queens at the gym may be thin, but they are missing a huge part of working out.

Try a 45 minute session strength training followed by 30 minutes of cardio - four times a week. Only do cardio after you train - your glycogen stores are depleted and you will burn fat.

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