what would anyone recommend for a female to do so that she does not add on so much mucsle when weight lifting, because when i first started going to the gym one of the instructors there told me that if i wanted to lose weight i should do strength training and forget about the cardio, dummy me i did that for about 2 weeks, then my clothes was not fitting me anymore it was tighter then ever, i was looking bulky and i was begining to look like i was fat, um hello i am trying to lose weight not look like i am getting fat, so then i stopped doing that and the weight started to come off because of all the muscle i gained, now i want to know what can i do in order to do the strengh training but not turn into a bodybuilder, am i supposed to include cardio as well and if so how many times a week do i do either?? please help! that man is obviously crazy
Best answer:
Oh my..whoever told you that should be fired because if you are trying to loose weight you NEED cardio! Cardio and strength training are the key to loosing weight..it's just sticking to it. start off with three times a week..do the eliptical and bike one day..then mix it up get on the treadmill jog and the bike. The key is to mixing it up and changing the different muscles you work. In order to loose weight you have to get your heart rate going..so you need cardio. Lifting heavy weights is going to make you bulky! Start off lifting light weight...LIGHT TO LOOSE...that's what i've always been told. This will give your body definition and tone your muscles so they don't sag when you loose weight. Hope I helped!
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Yoga Weight-Loss Workout for Dummies
Article by Novian Agung Darmawan
I approached this video with a great deal of skepticism. First, I'm not a fan of the Dummies series; second, Chris Freytag, while a very reputable fitness instructor, doesn't have too many other yoga releases; and three, her training comes from YogaFit, an organization I take (some) exception to. However, I thought I'd give this a shot anyway (after it had been out on the market a few months) and was pleasantly surprised to find a well-done "real" yoga video that did indeed feel aerobic.
The workout is about 37 minutes long and starts with a "warmup". You start with Mountain, then progress into a mini-vinyasa of Cat/Cow (standing), Sunflower (first bending straight, then to each side), Sun God/Sunflower, twisting Forward Bends, and then finally Mountain/Chair/Tree. These are done at least four times, and in some cases eight. You don't stay in most postures for more than one breath (sometimes just one inhale or exhale), so the postures really do start to get your heartrate up. Then Freytag moves onto a variation of the Sun Salutation (using Cobra instead of Upward Dog), a Warrior vinyasa (Warrior 1, 2 and 3) and ends the standing portion with an Extended Angle vinyasa (beginning in Warrior 2, then moving to Extended Angle, then circling the arm). Again, these are repeated at least 4 times, sometimes for 2 "sets". Although there is some bending at the waist (bringing your head below your heart, which is contraindicated when you significantly raise your heartrate), there isn't nearly as much as in, say, the 5 Sun Salutations you might do in a traditional Ashtanga or Power Yoga release. Therefore my heart rate climbed, but I didn't feel dizziness.
We next move onto the mat for alternating Cat (opposing arm/leg extension on all fours), modified Side Plank (knee on the floor), and then Side Plank (knee lifted, but you're encouraged to keep the knee down if you need to). Next vinyasa is Plank to One-Legged Dog. Then it's down all the way to the mat for Lying Boat alternating with Heel Lifts. A welcome Lying Twist is next, then reverse Curls (sort of like a half-Rolldown from Pilates) alternated with Boat and next Bridge alternated with Bicycle. Finally, the cooldown begins with Dead Bug and then Corpse/Cobbler (lying down with heels together, knees apart). Then up for a final breath and Namaste, and closing words.
As I said, this practice does elevate the heartrate. However, the approach here is to do multiple repetitions of simple postures at a fast-pace rather than to hold challenging postures for multiple breaths. It's still "yoga", but if you prefer postures that are held for a long time, this is not for you. Also, the relaxation at the end is very short and you're not going to be nearly as soothed (or relaxed) as you would in a traditional practice. Freytag seemed overly peppy when we first started, but by the the end of the first ten minutes I was too busy focusing on what we were doing to pay too much attention. She did, however, still convey the appropriate amount of encouragement to use modifications when necessary. However, this is not a tape for someone new to yoga as not enough setup instruction is provided.
If found it surprisingly enjoyable and I think it would be a good addition for someone who is short on time but wants both yoga and fat-burning in their routine.
Orignal From: working out question?
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