(21 July 2012, 18:29)Nemesis Wrote: I was considering doing light weights more reps more so a cardio style training but I was just worried I would not lose weight once I start doing it,
(I tried last year, weight loss with weight training, but I failed to lose weight I felt very strong though just no weight loss, I was over doing the training lifting heavy instead of light)
I feel as long as the power walking is working I should go with it, I am watching my metabolism and I feel it is stable or constant; I eat small around 8 times a day and drink throughout.
In one camp friends are saying, mart, whatever weight you plan to stay at then start your weights, (I am not looking for bodybuilder body), but other friends are saying start weights like you have said, even been suggested I do a no salt, lots of water and wrap up, light weight cardio rep training, to burn fats fast. (black bag bit of rope in back garden on multi gym) what do you think about that?
I am not afraid to lose weight fast as I have been active all my life. I think my 4 stone loss in 3 months with 8 meals a day (no negative weight loss; starvation/water) shows that my body will accept the punishment even after 10 years out of the game, which happens to be the amount of time I left city for country life, I just slowed down everything, I not long had my ticker checked, and was told I am good to go so no worries there, so far the only health problem is nothing fits me anymore.
I never shared mate’s interest in weight training or power lifting, although I have done weights but more at home not down the gym like they did, so I am at the mercy of others when it comes to muscle building.
I am going to give my walking until the end of the month, and then I might have to look to light weight training as well to help lose the last few stone, I know I should have mixed it up and not done one type training but as I said it has worked so well I stuck with it.
Can I ask how advance are you in fitness training and weight loss management, it sounds like good advice you gave.
Sorry bud, I completely missed your reply.
I'll try and break down your post and reply to it in bits (excerpts from your post are in bold, my reply is below them):
"(I tried last year, weight loss with weight training, but I failed to lose weight I felt very strong though just no weight loss, I was over doing the training lifting heavy instead of light)"
This is very common amongst people new to weight training. You need to remember that muscle is heavier than fat, and if you're getting stronger then your muscles WILL be getting larger and/or denser. This means that if you're staying at a constant weight while adding extra muscle weight, your body composition is changing and you are almost certainly losing some fat.
This is one of the main reasons for people giving up too soon - they see improvements in the weights they can lift and their overall health and wellbeing, but they don't see the change on the scales so they assume it's not "working".
"I feel as long as the power walking is working I should go with it, I am watching my metabolism and I feel it is stable or constant; I eat small around 8 times a day and drink throughout."
Absolutely right, but don't be disheartened when your results start to plateau (your weight loss slows to a halt), this is inevitable as your body adapts to the consistent stimulus of powerwalking. The key then is to mix up the variables - either change your exercise method slightly (I would recommend HIIT, high intensity interval training, google it), or adapt your diet. 90% of weightloss takes place in the kitchen, not the gym.
"In one camp friends are saying, mart, whatever weight you plan to stay at then start your weights, (I am not looking for bodybuilder body),"
Not true at all, you can gain, lose or stay at a constant weight while weight training, and it mostly comes down to diet.
Professional bodybuilders go through cycles when preparing for a contest - they will go through a bulking phase in the off season, where they lift very heavy and eat everything in sight to gain muscle, then they go through a cutting phase where they simply introduce more cardio work, keep their weight training almost exactly the same and put themselves on a very strict, high protein diet. Often "carb cycling" (google it).
Weight training has a rightful place in every exercise regime no matter what your goals are, it's quite simply THE best way to make positive changes to your body both aesthetically and health-wise.
"but other friends are saying start weights like you have said, even been suggested I do a no salt, lots of water and wrap up, light weight cardio rep training, to burn fats fast. (black bag bit of rope in back garden on multi gym) what do you think about that?"
This will help you burn more calories than usual simply because it will keep you hotter. But it's not something I would recommend because it will cause you to lose water weight and dehydrate you. That water weight will naturally go straight back on as you take in fluids and your body stores them.
People see boxers etc. using this method and assume it must be good, but they fail to realise that boxers only use it in the days running up to their weigh-in so they can lose that last bit of weight to reach their weight class. Many boxers who do this will gain 5-15lb between their weigh-in and the fight as their body rehydrates.
"I am going to give my walking until the end of the month, and then I might have to look to light weight training as well to help lose the last few stone, I know I should have mixed it up and not done one type training but as I said it has worked so well I stuck with it."
Definitely keep it up until it becomes less effective, but don't be "afraid" of heavy weights, it's much more effective than light weights as it burns more calories, is more suitable for gaining muscle (see my last post, 1lb of muscle = you burning an extra 50-100 calories per day!) and - here's the kicker - your metabolism STAYS raised for up to 24 hours afterwards.
"Can I ask how advance are you in fitness training and weight loss management, it sounds like good advice you gave."
Was a fitness instructor in various gyms for a couple of years, high intensity personal trainer for about a year. The changes I saw in my clients are among the things I'm most proud of in life.
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