good workouts for losing weight

[LBTC]

Annie, usually I hold the book and sit upright. The Law text book is pretty heavy so it's kind of an upper body workout too. I did find that my yoga mat laid across the handlebar is a great bookstand, too.

As for the weight lifting questions, I'm certainly not trained in weight lifting, or anything, really, but I've tried lots of things over the years, so I'll still comment.

The general rule of thumb that I've learned is that light weight with lots of reps works on endurance and lean muscle, that medium weight and medium reps works on strength, and very high weights and very few reps works on power. I've done workouts that are pyramids - one set of each with each exercise, workouts that combine weights and cardio - ride the bike between exercises, etc, workouts with lots of reps and lowish weights. The most interesting thing from all of those different things is that I think my muscles learned from each experience and, even without continuing the same routine, my muscles seem to remember. The power workout was most interesting - I did it for only a few months in an effort to increase my explosive power on the bike. It did not lean me out at all but did improve my mtb climbing tremendously. When I switched out my routine to less weights, and sometimes no weights (I go through lazy and busy phases like everyone else), that power for climbing is still there, and the bulk I seemed had gained at the time did go away with other routines.

For best calorie burn, I've read that working out the biggest muscles groups - your legs and butt - is the trick. Lunges, walking lunges, all the different squats, one legged squats, sissy squats, etc. I always prefer upper body workout because I see the results so quickly, but I remind myself of the whole butt and hips thing and try to include it....

Anyway, hangirl is trained in this stuff, so I think she can probably tell you way more.

Hugs and butterflies,
~T~

[han-grrl]

in general, yes higher reps lighter weight works on endurance, but too many ladies seem pre-occupied with that rep range. its very importants, especially was we get older to work the heavier weights and few reps (like 10-12 reps). this WILL NOT bulk you up, but will work on some muscle mass. there are different types of muscle fibers and each one needs to get a chance to do some work. this has helped with injury prevention in the long term.

i have heard from women that they feel they bulk up, from what i have seen, most of the time it has to do with eating. ie, they aren't exactly bulking muscle, but fat. or alternatively building muscle before the fat comes off, but the fat WILL come off. you can't control how your body responds.

smile

Han

[Bad JuJu]

its very importants, especially was we get older to work the heavier weights and few reps (like 10-12 reps).

I've read somewhere that it's using the heavier weights that really helps prevent osteoporosis. Anybody know anything about that?

[equus123]

could be because lower reps = heavier weight = increased muscle mass.

increased muscle mass = increased bone growth and regeneration.

increased bone regeneration = reduced risks of osteroporosis?

Well that's MY logic

[li10up]

Good thread.

Higher intensity workouts are better than low for weight loss - unless you are unable to maintain a high intensity work out for very long. Here is a great article explaining this:
http://www.prevention.com/article/0,...4219-1,00.html
The gist of this article is: "It's true that the body burns a higher percentage of calories from fat during more mellow exercise like walking and easy cycling. But, when you pick up the pace for a higher-intensity cardio workout, you burn a greater number of overall calories (which should be your focus for weight loss) and subsequently just as much total fat."

Also, building muscle allows the body to burn more calories, even at rest. When lifting weights you should "max out" the muscle. That means using a weight that you can only lift for 8-15 reps before the muscle is fatigued. This is what breaks down the muscle. Resting is how it repairs itself and therefore gets stronger. So it is very important not to lift on consecutive days. This will also allow you to spend less time in the gym - no more doing endless reps that really aren't doing much other than increasing muscle endurance....unless that is your goal. If weight loss is the goal then more weight, less reps. LBTC is correct - the larger the muscle group being used the more calories being burned. Be careful though...you don't want to start out lifting more than your connective tissue can handle. This could result in injury.

[Bad JuJu]

Definitely an informative thread!

Here's another question, since Li10up brought up not lifting on consecutive days. I've often heard that this rule doesn't apply to abs, but if not, why not? I mean, they're also muscles--don't they need the same kind of time to recuperate and strengthen?

[IFjane]

Definitely an informative thread!

Here's another question, since Li10up brought up not lifting on consecutive days. I've often heard that this rule doesn't apply to abs, but if not, why not? I mean, they're also muscles--don't they need the same kind of time to recuperate and strengthen?

I have heard the same thing - is it because they are "core" muscles and therefore better able to recover? Or is it a myth that they can be worked on consecutive days?

[GLC1968]

Definitely an informative thread!

Here's another question, since Li10up brought up not lifting on consecutive days. I've often heard that this rule doesn't apply to abs, but if not, why not? I mean, they're also muscles--don't they need the same kind of time to recuperate and strengthen?

I think the theory is that the muscles are relatively small and not normally worked with weights, so daily is ok. It's a bit dependent on the person and the workout. If you do heavy-duty 45 minute core busting workouts, then no, you shouldn't do them every day. But if you do a few lower core exercises one day, and then mid-core the next and then upper on day three...that's fine. Rest days are necessary because your muscles need time to rebuild and recover. Since no one wants to gain size in their core (or most people, anyway) then you don't need quite the length of recovery periods recommended for other muscle groups.

[GLC1968]

I've read somewhere that it's using the heavier weights that really helps prevent osteoporosis. Anybody know anything about that?

Any weight-bearing activity will improve bone density...improved bone density means greater risk prevention from osteoporosis. Lifting heavy, hiking/backpacking, running, tennis, boxing, etc... would all qualify.

Unfortunately, cycling and swimming don't count as 'weight-bearing'!