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Should I Focus on Cardio for Weight Loss?
Posted on Apr 7th 2010 3:00PM by Joe DowdellFiled Under: Fitness, Your Personal Trainer: Joe Dowdell
I'm on a diet plan and I am looking to lose about 40 pounds. While I am dieting, should I focus my exercise mainly on cardio, and then when I start shedding weight add dumbbells and abs, arms and thighs to the mix, or continue to do cardio and other workouts? -- Cortney, Merced, Calif.
Losing weight is interesting paradox. Most people confuse losing weight with the real objective, which is losing body fat. Just trying to lose weight can result in a loss of fat and lean muscle mass, which isn't necessarily a good thing as I will explain below. I'm going to assume that you really would like to drop a lot of body fat while trying to maintain or even slightly increase your lean muscle mass.
Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com. You can also Joe on Twitter.
Losing weight is interesting paradox. Most people confuse losing weight with the real objective, which is losing body fat. Just trying to lose weight can result in a loss of fat and lean muscle mass, which isn't necessarily a good thing as I will explain below. I'm going to assume that you really would like to drop a lot of body fat while trying to maintain or even slightly increase your lean muscle mass.
Weight training is extremely important for building lean muscle mass, which helps you burn more calories even at rest. The more lean muscle mass that you have, the more calories you will burn. Some researchers claim that for every additional pound of lean muscle mass that you add to your frame, you will burn an additional 35 to 50 calories per day. As for your high intensity interval training sessions, I would continue to perform them, but I would do them on the days in between weight training sessions.
One of the things that people who are trying to get lean or lose weight get overly focused on is the amount of calories that they are burning during their actual workout. Although it is important to burn calories during your workouts, it is more important to make sure that you are performing workouts that raise your metabolic rate over the course of the 24 to 48 hours following your workout, which will result in an even greater caloric expenditure.
The reason why high intensity interval training and total body metabolic resistance training workouts are so effective for decreasing body fat and increasing lean muscle mass is that they create a significant metabolic disturbance in your body. These types of workouts promote the natural production of your fat burning hormones, such as growth hormone and testosterone, while simultaneously creating an "after burn effect" on your body's physiology, which ultimately takes your body many hours to return to homeostasis (i.e. body's natural resting state).
The reason why high intensity interval training and total body metabolic resistance training workouts are so effective for decreasing body fat and increasing lean muscle mass is that they create a significant metabolic disturbance in your body. These types of workouts promote the natural production of your fat burning hormones, such as growth hormone and testosterone, while simultaneously creating an "after burn effect" on your body's physiology, which ultimately takes your body many hours to return to homeostasis (i.e. body's natural resting state).
That being said, I would definitely start performing a total body resistance training workout three times per week on non-consecutive days (i.e., Monday, Wednesday and Friday). In addition, I would continue to perform your high intensity interval training sessions on the days in between the weight training workouts (i.e., Tuesday and Thursday).
Try the following metabolic resistance training circuit: During the first week, perform the circuit two times per workout and then move to three times per workout during weeks two through four. After each circuit, you will rest up to 120 seconds and repeat. Also, during weeks two through four, you can try to decrease the rest period between each exercise during the circuit.
- Dumbbell Split Squat (three sets of eight to 10 reps per side, rest up to 30 seconds after completing both sides)
Hold a pair of dumbbells at arm's length so that they are at your sides with your palms facing each other. With your left foot forward, spread your feet about two to three feet apart. (Top Position -- left image, below). Take three seconds to slowly lower your body until your right knee almost touches the floor. (Bottom Position -- right image, below). Then, take one second to forcefully push down through the heel of your front foot and return to the starting position. Complete the prescribed repetitions with the left foot forward and then switch sides.
- Neutral Grip Chin Ups (three sets of eight to 10 reps, rest up to 30 seconds after the set)
Grab the parallel handles of the Chin Up Bar (or use a Chin Up Assist Machine) so that your palms are facing each other. (Bottom Position -- left image). Take one second to pull your chest to the bar. Make sure you squeeze your shoulder blades down and together. (Top Position -- right image). Take three seconds to lower yourself to a full hanging position. Complete the prescribed repetitions.
- Swiss Ball Leg Curls (three sets of eight to 10 reps, rest up to 30 seconds after the set)
Lie on your back and place your lower legs and feet on top of a Swiss Ball. Position your arms with the palms up and at a 45-degree angle to your torso. (Bottom Position -- top photo). Take one second to squeeze your glutes together and elevate your hips so that your body forms a straight line from shoulders to ankles. (Mid-Position -- middle photo). Immediately, pull your heels toward you while rolling the ball as close as possible to your glutes. Your knees, hips and shoulders should form a straight line. This should take one second to perform (Top Position -- bottom photo). Take two seconds to reverse the motion and return to the fully extended position. Repeat for the prescribed number of repetitions.
- Neutral Grip Flat Dumbbell Bench Press (three sets of eight to 10 reps, rest up to 30 seconds after the set)
Grab a pair of dumbbells and lie on your back on a flat bench. Position the dumbbells so they are over your chest and your palms are facing each other. (Top Position -- top image). Before you begin, slightly draw your shoulder blades together and maintain that position throughout the set. Take three seconds to lower the dumbbells to the sides of your chest. (Bottom Position -- bottom image). Make sure you keep your elbows close to your sides. Take one second to press the dumbbells back up to top position and make sure you straighten your arms fully. Repeat for the prescribed number of repetitions.
- Seated Dumbbell Curl to Press (three sets of eight to 10 reps, rest up to 30 seconds after the set)
Sit on a bench while holding a pair of dumbbells at your sides and your palms facing forward. Keep your spine straight, chest up and shoulders down. (Bottom Position -- left image, below). Perform a dumbbell curl until the weights are at shoulder level. Then rotate your palms so that they are facing away from you and press the dumbbells over the tops of your shoulders. This lifting movement should take two seconds. (Top Position -- right image, below). Lower the weights to shoulder level and rotate your palms toward you and return to the start position. It should take two seconds to perform the lowering movement. Repeat for the prescribed number of repetitions.
- Cable Face Pull with External Rotation (three sets of eight to 10 reps, rest up to 30 seconds after the set.)
Attach a rope to a high pulley of a cable column and grab an end with each hand. Make sure your palms are facing each other. Take a few steps back away from the column so that your arms are fully extended and your feet are about hip width apart. (Start Position -- left image, below). Flare your elbows out, bend your elbows and take one second to pull the center of the rope toward your face. Your hands should end up in line with your ears. Make sure you squeeze your shoulder blades together and hold for one second. (Finish Position -- right image, below). Pause, than take two seconds to return to the start position. Repeat for the prescribed number of repetitions.
- Swiss Ball Knee Ins (3 sets of 8-10 reps, rest up to 120 seconds after the set)
Assume a push up position, with arms completely straight, your hands slightly wider than shoulder width and your shins and tops of your feet on a Swiss Ball. Your lower back should be in a neutral position. Your body should form a straight line from head to ankles. (Start Position -- top image). Begin by tightening your core and in one second roll the ball toward you chest by pulling your knees toward your arms. (Finish Position -- bottom image). Pause for one second, and then reverse the movement by extending your legs. This extension of the legs should take two seconds. Make sure you maintain good spinal alignment throughout the movement. Repeat for the prescribed number of repetitions.
Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com. You can also Joe on Twitter.
