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Old 02-04-14, 01:11 PM  
eyefit
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Quote:
Originally Posted by Gams View Post
It's good for your heart regardless, so I would never consider it a waste of time whether I lost weight or not.
It's good for so many things! Besides the cardiovascular benefit, there is also benefits to your:

brain/cognition/memory:
http://www.worldhealth.net/news/aero...-boosts-brain/

http://www.sciencedaily.com/releases...1112105024.htm

your immune system:
http://www.sciencedirect.com/science...47637499000147

http://online.wsj.com/news/articles/...38331243027174


anxiety/depression:
http://bjsportmed.com/content/35/2/114.short

http://www.sciencedaily.com/releases...0911211921.htm

and increased longevity/anti-aging effects (aerobic exercise has been shown to be correlated with longer telomere lengths in people which is associated with longevity):

http://www.sciencedaily.com/releases...0930102806.htm

http://well.blogs.nytimes.com/2010/0...ype=blogs&_r=0

http://content.onlinejacc.org/articl...icleid=1139101

In addition it may help reduce breast cancer risk (http://www.sciencedaily.com/releases...0507061143.htm) and improves glycemic control in those at risk for Type 2 diabetes (http://www.sciencedaily.com/releases...0701163728.htm)

Quote:
Originally Posted by slysam View Post
people usually lose some lean mass including muscle along with fat when they lose weight. To some extent this just happens. But what can happen is that people can get smaller but end up with the same or even higher body fat percent than before they dieted. Muscle boosts metabolism a little (I think the amount is currently overstated by some strength and conditioning folks right now) and having less means a slower metabolism than you would have had. She said there are things people can do while dieting to diminish this--mainly strength training, but also eating enough protein and general good nutrition and to some extent cardio or physical work. My impression is strength training just works a little better. If we are able to keep more lean mass while dieting we look "more toned" and have an easier time maintaining weight.
Exactly! As much as I love cardio, I have found all this to be true. Especially the improved body composition and the easier time maintaining weight without worrying about every last little calorie I take in. When I did cardio alone I only ever became a smaller version of my same self. However, when I started strength training in addition to cardio my body completely transformed. Everything looked tighter and smaller (including smaller pants sizes) despite my weight staying essentially the same for a long time. I agree with what you said about various ways to strength train. I don't personally have much luck with high rep/light weights but I do find body weight resistance VERY effective and challenging (ex. Horizontal Conditioning) as well as (again for me) heavier, more challenging weights and kettlebells.
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Old 02-04-14, 01:29 PM  
kalliope999
 
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There have been so many good points made already in this thread! I agree that it's important to do enough resistance training (weights or bodyweight, etc) to keep lean muscle mass, both for general strength, to have a better muscle/fat ratio, and for your metabolism.

That said, I lose weight the best when I do more high energy cardio than anything else, with just enough short kettlebell or bodyweight intervals added in to give me some shape (1-2x/wk). But I think a lot of this has to do with the fact that cardio gives me a TON of energy and puts me in a good mood, so I think I'm more active during the rest of my day in simple ways like walking more, moving more briskly in general, etc. And some of it is just that it's what my particular body likes.

I also lost some weight when we first moved to Boston because suddenly my lifestyle included a lot of walking as a primary form of transportation. So walking alone can work to a certain extent.

As others have said, I also think different bodies respond to different sorts of exercise. It's hard to control for diet in long studies like these, and appetites can change with different exercises, too. Some people may eat more with cardio, some more with heavy weights, so they might inadvertently eat back more than they've burned, depending. Some bodies hold on to weight when they're stressed by too much cardio or too much weight work. You need to learn which ratio of activity works best for you.
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Old 02-04-14, 01:41 PM  
Jacqi A
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Originally Posted by Demeris View Post
... I could do weight training (body or dumbbell) and get one or two fat cells to shape up...
LOL, but I'd be more specific & add that those two fat cells will be two of the small number that hang out on my upper body.
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Old 02-04-14, 04:16 PM  
superfit41
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I am 50, and have been alternating cardio with strength training for years now, and have been able to maintain my weight within a lb or so, with no problem. I strongly believe that both are equally important.

Sherry
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Old 02-04-14, 04:18 PM  
Jane1721
 
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Great post, Colleen. Thanks for all the links!


Quote:
Originally Posted by Sarah-lara View Post
(Boo! I hate the diet part!)
Haha. ME TOO!!!
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Old 02-04-14, 04:40 PM  
Jane P.
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I think what may happen is that your body gets used to one type of exercise and the results stop happening. This can be especially true with cardio because you're doing lots of repetitive movements.

I found it happened with the old Firm workouts as well because I couldn't keep increasing the weights I used, and still keep up with the dvd. That caused me to reach a results plateau. It was disappointing because I enjoyed Firm workouts, and they used to be very effective for me.
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Old 02-04-14, 04:55 PM  
primrosecat
 
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HI! I'm the OP. Will someone please tag this thread for me?!! So much good information and I want to be able to reference it. Thank you everyone for sharing!! I'm working at adding resistance training, but it's very hard to. Even beginner workouts with 3# weights wipe me out right now. I can do a 4 mile Leslie, no sweat, but a 10 minute workout with weights leaves me shaking. And I'm modifying all the way.
But I do see the importance of resistance training, so I'll hang in there! Slysam, you said maybe barre or pilates, which I have in plenty, might work, and that sounds maybe doable. Meanwhile, cardio seems to help me stay on track and stay focused. Some of you pointed out that the type of cardio sometimes makes a difference, and I'll keep that in mind, too. But I have a question for Vee: please define steady state cardio for me. I'm drawing a blank. And to everyone who posted, I am re reading, and making notes from your posts because this is great information!!!! Aw, thanks. PLEASE TAG THIS!!!!
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Old 02-04-14, 05:04 PM  
Juliepie
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Which tag(s) do you want?
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Surely a person of sense would submit to anything, like exercise, so as to obtain a well functioning mind and a pleasant, happy life. --Socrates
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Old 02-04-14, 08:09 PM  
primrosecat
 
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I like what's on there now~thanks!!!!
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Old 02-04-14, 09:03 PM  
andtckrtoo
 
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Originally Posted by LoveVA View Post
Does this mean that you do rotations only? I'm doing my first rotation ever (Brazil Butt Lift) and I am getting some good results much more quickly than I have in the past when I just picked lots of workouts to do in a month.

Up until now, I have felt like I have to use as many of my workouts in a given month as possible. So I'm all over the place, using different workouts each week. I'm wondering if I need to decide that I want to focus on a specific goal (e.g. cardio endurance, lower/upper body strength) and put a few workouts in rotation in a given month and use them repeatedly for that month before moving on to something else.
I'm so rotationally challenged, but that's what works best for me, so I'm starting to be better at it.
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