How does LAWL and exercise really works? I really want to tone up, but I'm afraid of using weights out of fear of going up on the scale. I understand that muscles weigh more, but is leaner than fat. Any suggestions?
I am not much help here I am afraid....I haven't been exercising at all! (Not since my first 2 weeks any how). A lot of the girls do so much, I am kind of felling guilty and should probably start.
Just remember that losing inches not pounds is not something to shirk and being healthy is what is all about, so if you want to weight train, or just tone a little go for it! However, don't beat yourself up if it slows down you weight loss, and remember the whole eat to lose philosophy .... if you do alot, see about changing food plans.
All that being said, maybe some of our exercisers will step in and give you some far more knowledgeable advice than I .....good luck!
Camie- I think it really depends on your COD. Most do not recommend weight training while you are trying to lose, but highly recommend cardio. Reason being is the 2 lbs. a week, you are not going to lose the 2 lbs. a week while weight training, you will actually gain for a bit. I do cardio when I do it and I have had good success with losing when I do it. I only work out about 3 hours a week, but I get in tons of walking too.
I would just say if you want to lose inches and tone, then do the weight training, if you want to lose the pounds and not have your COD on your back all the time, then just do the cardio.
Camie - I have noticed in the past that when I sculpt with weights, my losses slow for a few weeks, but then kick back in. (I'm not talking big-time weight training.... just some toning) They say that increasing muscle increases metabolism, and if you can gut it out for those frustrating first weeks, I have noticed that to be true.
I told my COD that I was doing cardio classes, but *neglected* to mention the weight training. I have heard that they do not want you to do it during the loss phase.
I was wondering what the results have been like for the ladies who are only doing cardio with their plan. I really want to kick my weight loss in gear. I'm trying to do something with my flabby arms, legs, etc.
I am going to have to disagree with all of the COD's recommendations of "cardio only" and avoiding strength training. Strength training is actually the BEST exercise that women can do...
For best results in your exercise regime-you should be doing both cardio AND strength training-because they work differently.
Cardio burns a lot of calories, and helps to burn excess fat. It is also healthy for the cardiovascular system.
Strength training builds muscle, and also strengthens your bones. I am going to get rid of a common myth here...WOMEN DO NOT GET LARGER WHEN THEY STRENGTH TRAIN!!!! You will not "bulk up" and get bigger!!!
Men and women are VERY different in this aspect...men have different hormones and bodies-and only they bulk up and gain mass with strength training. Women's muscles get leaner, stronger, and tighter. For women to gain "size" like a female bodybuilder-they have to go on very strict regimes, down expensive protein powders, and basically train like mad with huge weights to get to that way...regular strength training for women will not bulk you up.
I have been strength training for YEARS-and it is what gives your body that lean, tight shape-flat abs, shapely thighs, firm tricep muscles (the backs of the arms that are often "jiggly". Strength training is what helps that. Every woman on the cover of Shape or Fitness magazine does SOME sort of strength training...
Don't be afraid of it! Embrace it!!!!
Don't be afraid about "gaining weight" either...because we are only really talking about 1-2 pounds if there is any gain at first-if any at all. Women cannot put on 5 pounds of muscle in a couple weeks-so don't think if you are going to pick up some weights that the scale is automatically going to go up...it doesn't happen that way for women.
Basically-you can walk around the neighborhood, or on the treadmill all day long for cardio...but it isn't going to do anything for jiggly arms, or a jiggly belly. You have to do strength training for that-plain and simple. (Ab exercises ARE strength training as well-but you are using your body weight as the resistance.)
Go for it! You will only love the results!! Strength training is the only thing combined with weight loss that gets me my body back after my babies are born...
When I lost weight before I did both cardio and weight training. Yes muscle weighs more but if you build muscle it will help you burn fat. Now if you mainly want to tone your muscles I recommend using lighter weights but perform mor repetitions of the exercise. For example, use about 5-10 lb weights depending on what's better for you and perform about 4 sets of 12 of each exercise you are going to do. You can use heavier weights with less repetitions if you want to bulk up, but the smaller weights with more frequent repetitions will give you that toned look. It's not going to happen overnight and I know because I'm trying to get rid of my bat wing arms but little by little they are getting smaller because I can tell by the way my clothes are fitting. Have a great day ladies
The ladies are right, so I will trust them I am starting my 4th week with intense cardio (kickboxing, water aerobics, treadmill, and swimming-about 6 or more hours a week)---the scale has slowed down for me. In fact, I am only losing about .2 a week or maintaining. But, I am eating on the red plan, instead of the gold plan and am having people start to comment on my shape. Maybe as my DF says, I'll be a size 6 at 150
Even if you use larger weights, women do not have the ability to get big with them like men do...so you can actually go larger than 10 pound weights and get leaner-not bulkier. Unless you have a lot of testosterone in your system-you can't get big and bulky without "help", as in, special supplements that bodybuilders use.
If you are simply weight training-don't worry about getting bulky at all.
Hi Ladies!
I went to the Dr yesterday and he told me I need to exercise 45 minutes 5 days a week not to break up the exercise into increments just do it straight thru. (My BP has been up since I started LAWL) I'm on Blue Plan and my question is: Is anyone exercising regularly and if so does this seem to speed up your WL? I am so not doing well and need something.
I must say that you should take the advice of your doctor. I have been fortunate to have lost the weight so far just by sticking to the LAWL plan only. Now my weight loss has slowed and I think it's time to add exercise to the equation. I hope that will make more of a difference.
LAWL & Exercise
