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10 Aug 2007

Weight Loss Weight Training.
Hi doc. I follow a good, healthy, very low fat diet and I do different Taebo DVD's and walk on my treadmill at home 4 - 5 times a week for the past 3 years or so and before that, I trained at the gym for about 4 years. I know that aerobic exercises are great for weight loss, but I read on about 4 different websites that you need to incorporate weight training to your aerobic routine in order to lose more weight and to up your metabolism. Is this true? I have always struggled a great deal to lose weight, but I am only a little overweight now and I haven't had my metabolic rate checked, but I do believe that it is super slow. Anyway, coming back to my question. Can you please tell me; if it is true, what weight training routine can I incorporate alongside my Taebo routine to help me lose some more weight, how many times a week and for how long should I do it? Also, I REALLY don't want to become more bulky, so how much weight should I use? I naturally have a bit more of a "stronger" built, I don't want it to increase. Please advise. Thank you.
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Expert
FitnessDoc
fitnessdoc

01 Jan 0001

HI Jana

The combination can be more effective than just weight training or just cardio. certainly cardio is critical in the beginning, when there is some weight to lose. That's when elevating the body's metabolic rate ACUTELY (during exercise, in other words) has a big effect on using fat and carbs as a source of energy, resulting in weight loss.

Later on, however, the use of weight training can be very important, because it increases lean muscle mass, and muscle burns more energy (at rest) Therefore, weight training will make it more likely that you keep weight off and remain at a specific weight for longer.

In your specific case, I think that given your current use of taebo and walking 4 to 5 times a week, you have the cardio going. The one thing to look at here is the intensity - if there is any way that yo can increase the intensity, even if it's only a small amount, then it will really make a difference. Maybe one walk a week you can try to walk more briskly for short intervals in the walk.

As for the weight training, the key is to use light weights, do more reps, and I personally suggest that they should be done at higher intensities. Your weight training should actually be quite demanding, cardiovascularly. You should be breathing hard and getting a work out from them. If you do this, provided the weights are small enough - you'll know if it's too heavy, by the way, because you'll be straining really hard - then you're on the right track.

So use a relatively light weight - something you can easily lift 25 times at a fair speed in each exercise and that will be fine.

Good luck
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