| Cardio AND Weight training or just Cardio? |
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SherylWilliams
New Member
| Joined: | 21 Feb 2009 |
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| Posts: | 12 |
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Posted: 1 Mar 2009 09:04 pm |
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My weight loss following gastric bypass has slowed to a halt, and I want to know what exercise I should be doing.
If this is due to having lost muscle, then my question is, must I build muscle again BEFORE trying to lose the fat (ie. cardio), or is cardio alone enough? The last time I did cardio, I did it on 1000 calories a day (by order from my surgeon) and was doing 45 minutes 5x a week. I did nothing but gain water over that 7 weeks and lost no inches.
I've incorporated both in the last 3 weeks after increasing my calories to 1700. I gained 7 pounds in 3 days and then stayed the same weight for 10 days. I dropped 2 pounds this last week, but my inches have gotten BIGGER.
I read on the one hand that just doing cardio isn't enough, and I've read that trying to do both simultaneously are conflicting methods -- that you need to focus on either fat loss (cardio) OR gaining muscle. (weights) But how does that apply to someone who has quite possibly LOST muscle to begin with? Will cardio alone remedy this?
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SherylWilliams
New Member
| Joined: | 21 Feb 2009 |
| Location: | |
| Posts: | 12 |
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Posted: 1 Mar 2009 09:06 pm |
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Please note -- In my most recent efforts, I didn't start exercise and increase food at the same time. I had increased calories 2 months prior to starting exercise. When I started exercising again on 2/9 I had already been eating 1700 calories for 2 months.
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Nir
Senior Administrator
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Posted: 2 Mar 2009 06:29 am |
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The statement 'you can't gain muscle whilst losing fat' is generally true (in other words if you are losing fat because you are in a calorie deficit then it is unlikely you'll also be gaining significant muscle mass during this time) with the following exceptions:
1) people who are coming back to weight training after a lay-off can regain lost muscle relatively easily
2) newbies (people who have not weight-trained before)
There is no conflict between cardio and weight training and an exercise program should include both. I should expect that your primary aim should be fat loss and as such I'd make sure to get 2 x total body weight training workouts per week in order to maintain your strength (if you're a fan or weight training, more isn't going to hurt) and spend the majority of your exercise efforts on cardio simply because it is more effective at creating a calorie deficit.
* Speaking about deficits, in our previous conversation we established that your re-feed at 1700-1800 had gone on for a few months and you should be ready to cut some calorie again (but not go lower than 1350-1400), and I'm assuming that you are holding back on that plan - so I was wondering why.
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