[Optical Goddess]

Hello,

I own a bowflex. I am happy about this, and use it fairly regularly. Since I moved here ( two weeks ago), I've been on plan the whole time, but have only added weight training a week ago...

When I was more regular with my bowflex, I could see results, in how I felt, how I looked, how my clothes fit,ect. but like anyone, I want to get the most 'bang for my buck'... I don't own a scale, and have decided not to buy one, and only weigh myself after I see non scale results.

I do weight watchers at home, keeping track of points,ect.

My questions:
1. Is it ok if I do shoulders, back, chest, and arms one day and then legs, butt, abs the other days and alternate, possibly having a day of rest so it's 3 days of each?

2. The manual that comes w/ the machine says that weight lifting can suffice as a stand alone work out, and that doing aerobics or similar exersize can actually ****** the fat loss benefits, but later it says that I should supplement with walking, biking or swimming... not sure what to do. I most likely would have to use a work out tape because it gets really hot lately for me to be outside....

I'm going to a wedding in July, and I want to look good for it. Even if no one else notices, I will, and last time i used the bowflex (with out supplemental exercise), I was happy w/ the results...

Other than that, I'm trying to eat a balanced diet, drink lots of water,ect.

Any help would be so greatly appreciated.

Thanks!

[nelie]

I've lost weight before doing weights only and no cardio but it really isn't the recommended way to go. You might want to peruse through something like Body For Life.

Also, depending on how hard you work out, only one day of rest for a certain muscle group may not be enough. If you are user lighter weights, then it should be fine. If you are using heavier weights, then you may need a 3 day or 4 day split or skip a day and just do cardio.

[baffled111]

You definitely want to be doing cardio--that's where you burn all the calories! I can't imagine trying to lose weight without doing cardio. I also can't imagine on what grounds the bowflex people can actually say that cardio will '******' fat loss. That's a bunch of hooey. Don't listen to them! Do cardio and do your weight training. It's the best way.

[Lydia227]

Hi Optical Goddess,

I just wanted to agree with Nelie and Baffled. Cardio is important. Several members have previously described successful weightloss as a "three legged stool" Proper Nutrition, Cardio, and Weight Training. All three really need to be implemented in your program for the optimal results in fat loss.

With regard to nutrition its calories in vs calories out. You've already had great success with your weightloss so I'm assuming that your comfortable with your style of eating.

When doing my cardio I do high intensity intervals on whatever machine I am using. Usually I get a good sweat going within ten to twelve minutes of my workout. I'll continue this pace for 30 to 45 minutes. It's a great way to burn off a lot of calories at one time.

Strength training was the missing key for me for years. It wasn't until I began lifting that the weight finally came off. Not only does it work, but for me it's a lot of fun. One of the great things about adding muscle to your composition is that is allows your body to burn more calories during the rest of your day. Love that!

All three are important for success. Besides, having more than one thing to focus upon helps to keep things from becoming too mundane. When there is a plateau, there is always something within these three that can be tweaked. In my case right now, it's certainly diet. But I'm workin' on it!

[WaterRat]

I agree, with the provision that everything I've read lately says that high intensity interval training (HIIT) for cardio is much more effective than long, slow cardio. Plus it has the added advantage of not taking as long.

[Optical Goddess]

I think what I will do is do weight lifting- a mix of all parts of my body, all muscle groups, and then do cardio on the alternate days.... i think I'll do a ww dvd for cardio, as I can't stand running and I'm not sure I push it enough with walking...that and it's really hot lately and I don't want to be outside..that sound good?

I feel better doing cardio, like I'm doing more...doing it right, but you know, there's so much different information out there.

I was thinking 3 days of cardio--dvd's, maybe speed walking,
3 days of weight lifting,
1 day of rest or leisurely walking or yoga...

sound ok??

thank you so much !!