What weight training should i do to lose inches?!
Question: When i think of weight training i think of lifting weights for your arms and legs..... but how do i weight train my waist to lose inchs. Ive been told cardio will not do it... so can i please have some excersises that will do this. Its not that i wanna lose weight i just wanna lose a dress size. to keep in mind im 5'8 144 and 19
Answers: When i think of weight training i think of lifting weights for your arms and legs..... but how do i weight train my waist to lose inchs. Ive been told cardio will not do it... so can i please have some excersises that will do this. Its not that i wanna lose weight i just wanna lose a dress size. to keep in mind im 5'8 144 and 19
Ok. Pay attention very closely.
First, at 144 pounds and a tall 5'8", you are by no means fat. So perish the thought. But you can lose inches of fat, but please please read the following:
YOU CANNOT SPOT LOSE FAT.
This means that, contrary to popular opinion, you can't work out just one area and see the fat melt away just from that area. Trust me on this one. The only reason why people seem to lose "inches" when they work out their tummy is because they tone and strengthen their abs, and that gives better posture (less slouching) and it also does pull in a distended (stretched out) belly. So the reality is, you have the SAME FAT, just that you are tighter in your muscles beneath the fat. Just a heads up. But there is good news..
You only lose weight by burning more calories than you take in. How you do that is up to you. I suggest any of the following or in combination.
1. 15% calorie reduction. This means reducing by just a little each meal, not an entire meal. If you skip an entire meal, your body will slow down its metabolism to compensate, and that means you gain back the fat.
2. Do moderate aerobic exercise. Moderate means just hovering above 100 heart beats per min (up to 120-130max) This is the fat burning zone. Anything less or more and you do not lose fat, even if you bust your butt. (In fact, if you work out too hard you burn muscle -YIKES!)
3. Do strength exercises for your problem areas. Again, this is not to reduce fat in problem areas per se, but rather to tone the muscles, strengthen them, and to have better posture. Some exercises are:
-stomach crunches
-leg raise
-lifting weights (which builds muscle mass in arms but also in the rest of your body)
Moderate aerobic exercises include:
-stair climbers
-treadmill (making sure to keep heart rate in 120-130 zone)
-exercise bikes
-rowers
-light jogging/brisk walk
If you build muscle mass, that muscle mass will burn more calories at rest than fatty tissue (as Adam above said), so you get an added caloric output almost by doing nothing. The drawback: muscles revert back to normal size in as little as a week. So the "catch-22" in muscle building rgimens is that while they do increase your resting metabolism, that benefit goes away if you stop working them out.
So to sum up:
-Reduce caloric input by just a little by cutting back on each meal. I also advise many small snacks as opposed to huge meals. Eating more fiber helps you absorb calories slower, and it also makes you more regular, which is important in getting rid of toxins and bad foods.
-Work out the abs, not to reduce belly fat but to tone the muscles and give better posture. This alone will reduce your waist size, but not because you have less fat; rather, because the abs are tighter.
-Gain muscle mass, which in a resting state burns more calories than fatty tissue. Like Adam above said, many reps of relatively smaller weights (as opposed to fewer reps of heavier weights) is better.
Sit ups work like wonders.
you have to exersize all muscles or you could over exersize one area and hurt yourslef
Bench press works just for that. i have lost some inches like that
also u can do sit ups with weights
your gonna have to throw some cardio in......
Muscle burns more calories than cardio. Lift light weights and high reps. Use Life Fitness and iso equipment that works all muscle groups.
Any weight training you do will help burn excess fat. For your waist try doing crunches.
Do not lift weights to lose lbs. Swim or ride a bicycle. (lots)
I Have an uncle that used to be a little overweight and wat he did was that he lifted weight that were heavy but he didn't do much (he took many breaks) and now he's a tough big man! THAT COULD BE YOU!!!
running would be the best, or actually any exersice that makes your heart rate go up, and you notice sweating, because when your heart rate it a little higher than normal, it burns fat, but firms up the muscles.
good luck.
my preference is kickboxing.
I guess the easiest way lo loose weight is by eating right. Its the most important think. By eating 5 or 6 small meals a day you will lose weight and get tone. It keeps your metabolism high and your body constantly burns calories and when you work out that makes the process even faster. Jogging, is good excercise , but your diet is the key.
you shouldn't be doing weights you should be doing aerobics...my football coach put me in an aerobics class to make me faster and i lost a whole ton of weight! and since you are a girl you prolly don't wanna be too muscular so aerobics is definetly the way to go!!! good luck:)
Exercises that use big muscles like bench press, squats, rows, pull downs etc. .. Do light weights and higher reps (15-25 per set). Muscle burns fat so adding muscle on your entire body will burn fat in the places you want to lose it...
Good Luck
Weight Training to Lose Weight?
Fitness Management Magazine conducted a study to determine the role of weight training on body composition changes. In this study, 72 overweight men and women were put into two groups. Both ate the same diets and exercised 30 minutes a day for 8 weeks. But one group followed a typical weight-loss exercise program, spending all 30 minutes on aerobic exercise, while the second group did 15 minutes of aerobic exercise (exercycling) and 15 minutes of weight training (Nautilus machines). Here are the results:
Exercise Program Body Weight Changes Fat Weight Changes Muscle Weight Changes
Endurance exercise only -3.5 pounds -3.0 pounds -0.5 pounds
Endurance and strength exercise -8.0 pounds -10.0 pounds +2.0 pounds
Won't Exercise Increase My Appetite?
High intensity exercise will stimulate your appetite. It lowers your blood glucose levels and your body will demand more food than normal.
But several recent studies have shown that moderate exercise tends to actually decrease appetite for several hours after your workout, the reason being that blood is directed away from the stomach to your working muscles. That's why taking a walk during your lunch break will help.
No Loss of Weight at First?
When you start an exercise program along with dietary changes to lose weight, it's important to understand the difference between fat loss and lean tissue loss. As you get older, if you do not exercise you lose lean tissue -- mainly bone and muscle mass. This is especially true for people who sit most of the day.
But when you start to exercise you tend to gain lean weight (fat-free weight). Thus, when you start an exercise program, you may not lose weight on the scale for a few weeks, or even a few months. This is normal, and you shouldn't worry. Fat weight is being lost, but lean weight is being added at about the same rate. You're losing fat and gaining muscle, so don't sweat it!
Don't depend on the scale to chart your progress especially at first. Just look at yourself in the mirror. How do your clothes fit? Are good changes going on with your body shape or physique? Do you feel better?
One myth that isn't true is that if you do sit ups, your body will lose stomach fat, leg fat if you work your legs, arm fat if you work your arms etc. Where you lose fat your body will decide. Sounds like you want to in general become more toned, but not bulk up at all. For this do high repitition lifts with relatively low weight(so you can maybe do 15 to 30 reps in one set before you hit muscle failure). But sit ups do work for this so I am simply dispelling a myth, not discouraging them!
Good luck :)
Hi, there is alot of info available online but heres the basics:
1. weight training a certain part of your body won't make you lose weight in only that area.
2. cardio mainly burns calories as your exercising whereas doing weight training can increase your lean muscle which will in turn lead to an increase in your metabolism (basically the energy your body uses to survive).
3. a general full body weight program consisting of low weights x high reps (number of times you lift the weight in a set) will help increase lean muscle without bulking you up.
4. you diet . . . what you eat (and drink) is everything, the best way to drop a dress size is to watch your diet.
5. dont over train . . . more than 45 - 55 minutes lifting weights or more than 3 days per week is a waste of time.
You should speak to a personal trainer at your local gym for advice and info which is specific to you. But a good starting point may be:
Monday - 20 min jog
Tuesday - Gym
Wed - 45 min walk
Thursday - Gym
Friday - 20 min jog
Saturday - Rest
Sunday - 45 min walk