At work, we are having a weight loss challenge that will last a month and a half to two months. It will be based on percentage of weight lost.

My question is what is the fastest way to lose the largest percentage of weight for something so short term? I know that adding weight training is the fastest way to lose weight on a long term basis and the best way to preserve muscle, and I will definitely add it after the challenge is over.

But, would straight cardio work better to drop the biggest weight percentage in this case, without regard to what kind of weight I am dropping?

Thanks for any help!

Since you have had lots of views and no replies I'll tell you what I think.

I think that if you are just trying to lose weight to win a competition than you are doing it for the wrong reasons. You would be far better off to follow a sensible eating plan with cardio and strength training. You she be more concerned about long term benefits than a short term gain.

The best thing you can really do for yourself is to eat well, eat enough, and work out consistently. I mean this in an overall for the rest of your life way.

I think that being part of a competition in order to keep yourself going and committed is one thing. And, yes, it's great to want to win. But, your health is more important than a competition that will last only two months. It's difficult to build muscle... Don't waste it on a competition.

Well, I think my post must have giving people the wrong impression or something. I would never just lose weight to win a competition, and I thought that was clear. I have already been losing weight the healthy way. And I am planning on continuing to do it the healthy way by eating sensibly and exercising moderately. This competition is just giving me an extra motivation to keep going, to add to my primary motivation, which is being healthier and happier. My only question was "would I do better in the competition by doing only cardio, or adding weights as well?"

I am doing this for long term benefits, and I was going to add weights later anyway, I just didn't know if I should add them now, or wait a few weeks.

They way you wrote it I will admit that I got the wrong impression. Maybe someone more experienced will pipe up with some ideas now that you have clarified yourself.

Yeah, reading it again, I could see how someone could get the wrong impression. I was at work and typing it too quickly! I think I'll probably just start the weight training from the beginning, so it won't shock me to have to add it later.

I apologize. I, too, assumed differently. I think beginning weights the sooner the better!

No problem! It really was my fault. How could you NOT think that???
Thanks for your advice. I'm definitely going to do it!

My two cents would be to skip the steady state cardio and do intervals. I've been at this for three years and when my cardio workouts include intervals, I lose weight faster (and, because intervals are more intense, I don't have to do cardio for as long--it's a double bonus). Adding intervals to my workout has also gotten me off a plateau. There have been studies showing that people that included intervals in their workouts lose more weight at a faster pace than those who do steady state cardio.

I also agree that you should include strength training in your workout. The thing about strength training and intervals is that both are supposed to elevate your metabolism not just while you are working out, but for a period of time after you have finished your workout as well. Steady state cardio elevates your metabolism while you are working out, but then your metabolism returns to normal when you finish your workout. So I think a program of strength training and intervals is the way to go, not just for this contest but for long-term weight loss and maintenance. It's my regular approach to exercise, I do very little steady state cardio.

Having said all that, I just want to mention that I'm not a professional. I've read some books and articles about this, but I am by no means an expert and you should take my advice for the amateur opinion that it is. Most of it is based just on my personal experience, which is limited, at best.

Barbara,

Thanks very much for your response! I have noticed I lose more when I do intervals as well! I also get very bored when I am doing the same thing. I like to do a combination walk/jog (even though my jogging isn't very much faster than my walking) and it keeps it interesting.

Even though I notice more progress myself when I do intervals, it's nice to hear that I'm not imagining it and that it works for others as well, so thanks again for your post!

You're definitely not imagining it! And the boredom factor is another reason I love intervals. When I'm doing intervals, the time flies by; whereas with steady state cardio, it drags. Keep doing the intervals and your jogging will get faster. I try to increase my running speed by .1 mph every week. It's a small increment, barely noticeable, but over time, it adds up.

Can you explain intervals more to me ?

Signed, me!

I broke a plateau by moving from ss-cardio to intervals and upping my weight training. Weights and intervals (also referred to as HIIT for high-intensity-interval-training) will rev up your metabolism and cause you to burn calories for longer after your workout than just cardio.

Basically the way an interval works is this - pick your machine of choice (I like the elliptical, but a lot of people do intervals on a treadmill):
Start with a comfortable pace that gets you loose and warmed up. Do this for 2 mins.
Raise the intensity, speed, etc. until you're at a sprint (95% of your capacity), really working hard. Do this for 1 min.
Drop back to the previous rate for another 2 minutes.
Go back to the high-intensity for 1 min.
Repeat this 6 - 10 times ... which will give you a 20 min to 30 min workout.

That's a series of high-intensity-intervals.

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Thank you for spelling this out! I've always wondered!!!