Weight Training INSTEAD of cardio?
 

I posted this over on the weight loss support forum, but thought I'd post it here as well, since I'm counting calories (really following the structure of the Weight Watchers diet but subbing calories for points; it's just easier).
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I was on amazon reading all the reviews of a book called The Cardio Free Diet by Jim Karas. I'm not so much interested in his diet as I am in the claim that weight training far surpasses cardio. I am following the structure of WW diet and happy with it. But I need to exercise. And I'd like to start a weight training program at home. I don't care for gyms.

I'm thinking of purchasing this book - he has an updated mass paperback version.

What do you think of weight training instead of cardio? Anyone do this? Thanks!

Cardio has it's merits and is important for your heart health, but nothing has transformed my body like weight training. Be prepared to ditch the scale though and go by measurements and how your clothes fit. The scale has gone up for me but I also lost a dress size so far. Fat is fluffy, muscle is denser. New Rules of Lifting for Women is also a very popular book and recommended for newbies.

Good Luck!!

I agree with Kristi, especially about the ditching the scale part (or at least being conscious of the fact that it may not reflect your actual weight) - you will be sore and your muscles will retain water, which means less weight lost but more inches lost (that water weight will eventually come off though). I also wouldn't ditch cardio all together because, like Kristi said, it has it's benefits, including fat loss.

Besides the book there are a whole bunch of ideas for beginners in the lifting forum - you'll likely have to get yourself a couple 8-15 pound dumbells to start off at home (you can do so much with them). You may also have to up your calories slightly if you're going to lift and do cardio, or at the least make sure you're getting enough protein.

Good luck! :)

I don't necessarily agree with ditching the scale, but you should be aware of how your weight will change and fluctuate because of how your muscles may retain water.

I lifted heavier than usual yesterday and today I was up nearly 2 pounds today. While I'm trying to gain weight, I know I didn't eat enough to gain 2 pounds overnight—it's water weight.

Your loses may slow down if you turn to weight training, but you'll LOOK smaller and likely lose inches.

As crazy as it may sound, I'm waiting to get my weight to a certain number before I jump into the weight training, just because I know I'll retain some water in my muscles, but I'll be okay with it :)

It may not be the right way to go about it, but cardio has been treating me really well, and I'm not ready to let it go just yet lol

I've heard arguments on either side (i.e., if you only do ONE of them, cardio is better vs. weight training is better). WHen it comes to exercise I simply do what comes most easily to me and will cause the least internal resentment (and thus resistance). Right now it's jogging. Last winter and spring it was a mixture of resistance and cardio exercise classes.

F.

I barely do any cardio anymore.

Sometimes I run sprints because I feel the need to release some pent up energy... or pedal the bike for a while (slowly at really high resistance). But, the bulk of my workout is weights. I've seen WAY more improvement this summer than I saw last summer when I was running miles and miles and only lifting a little bit.

I was so SO afraid to cut back on the cardio and crank up the weights, but I'm SO glad I did.

Weight training will really transform your body and help you shape it by putting on lean muscle!

You might like to start off getting some dumbbells if the gym is too pricey/inconvenient and do workouts at home.

But it doesn't have to be either/or. Depending on your fitness levels, you can use dumbbells (Keep the weights light) and get a great cardio/strength workout by supersetting (no rest between exercises), or decreasing the rest interval between sets. Be warned, workouts are quick, but intense!

Thank you all so much for your answers. I'm convinced weight training is the way to go!