Cardio versus Weights or Cardio only.
NOW! I am going to get on the soap box a bit for Michael and others who want to hold off on weights.
In regards to Cardio versus Weights or Cardio only.
First remember that a portion of the weight you will lose in the rapid weightloss phase will be MUSCLE! regardless of how much you supplement your body will attack muscle as an energy source. It is easier to maintain muscle mass or reduce muscle loss that it will be to rebuild it.
Point number 2 MUSCLE BURNS MORE CALORIES THAN FAT! Muscle tissue requires more calories that fat tissue does and the simple fact that we use our muscles more than we do fat means that with a higher lean muscle mass you will burn more calories. Having more Lean muscle mass will increase your Resting Metabollic Rate, this is the number of calories your body burns to just do it's functions. Adding Lean muscle will increase your RMR meaning you will burn more calories just living.
Point Number 3 Muscle does not weigh more than fat. Remember the old joke "What weighes more a Pound of Feathers or a Pound of Lead?" Same answer here They both weigh the same. The difference is that Muscle tissue is more dense than fat.
Fat .9KG/L
Muscle is 1.06KG/L
What does this mean? You can fit more muscle than you can fat into the same space. so you may not lose pounds but you will lose inches. Hell you may even gain pounds and maintian size or lose inches.
Point 4 When you are doing cardio you are accelrating your caloric burn rate substantially while your heart rate is at it's higher zones. While your heart is at an increased rate you will continue to burn calories, but as soon as your Heart Rate returns to normal you will stop burning the additional calories, so 60 minutes of cardio will burn additional calories for 60-65 minutes. Weight Training will burn less calories during the activity because you aren't typically at a significat increase of heart rate, but you will get and additional burn. BUT!! with weight training your are damaging muscle tissue, as this is how you build new muscle, whwile you body is reparing and building new muscle mass it requires more energy (CALORIES) to perform this remember that muscle also requires more calories to function so building new muscle means that you will burn more calories when you use them.
Point 5 You have started working out and gained 5 pounds in 2 weeks WTH?!?!?!?! on the main forums people will say "Don't worry about it you have been working out so it is just muscle" if only it were that easy. Building muscle is a long process that can take weeks, months or even years to make significant gain in mass. SO why are you gaining weight well your body will retain water during the period it is rebuilding existing muscle tissue. So that 5 pounds is probably fluid.
Point 6 Your body becomes more efficient at performing a task. I like many of us have a typical cardio workout I used to do. But the more you do it the better you become at doing it, remember how hard it used to be to walk to the end of the drive way and how easy it is now? Well yes being 100 or 200 pounds lighter makes it easier but the same holds true for your Treadmill, Elliptical or Bicycle. The more you do it the more efficient your body is at doing it REGARDLESS OF WHAT THE LITTLE CALORIE BURNED NUMBER ON IT SAYS! That number will say the same number for the same settings regardless. I wear a Heart Rate monitor that calculates my calories burned during my workouts and races.
4 months ago I ran a 5k in 32 minutes my avg pace was 10:17 min mile during this race I burned 545 calories.
my last race 2 weeks ago was a 5K my avg pace was a 9:27 min mile and I burned 482 calories.
I ran the same distance I ran faster in the second race but I burned less calories? while total elevation in the second race was less it was a much hillier course and required more effort. Basically my body has become more efficient at running 5K since I typically do it 3-4 days a week.
So how to you counteract this? You need to switch your routine up. Doing weights allows you to do this but also changing your cardio routine will help you. Don't get on the Treadmill set it at 4.0mph and walk for 30 minutes. Add a bit more distance or speed not much just enough to take yourbody out of it's comfort zone, add some intervals do 4.5 for a minute every few minutes, add some hills. With weights you will be working through muscle groups so you get some basic degree of switching it up.
Exercise can be both an exciting and scary endevor for people in both pre-op and post-op lifestyles but the reality is that it is a key to success. It does not mean that you have to take the path that some of us have, it just means that it needs to become a part of your life to ensure success. The bigger and less understodd factor is what types of exercise understanding the benefits of both Cardio and Weights will give you a more versitile and balanced workout. Yes it may slow your numbers slightly but it will be more beneficial in the long run.
Like the way we eat we need to make sure that the way we exercise is givng us the most benefit it can. A well babalanced workout routine will be more beneficial in the long run.
Good luck to all
In regards to Cardio versus Weights or Cardio only.
First remember that a portion of the weight you will lose in the rapid weightloss phase will be MUSCLE! regardless of how much you supplement your body will attack muscle as an energy source. It is easier to maintain muscle mass or reduce muscle loss that it will be to rebuild it.
Point number 2 MUSCLE BURNS MORE CALORIES THAN FAT! Muscle tissue requires more calories that fat tissue does and the simple fact that we use our muscles more than we do fat means that with a higher lean muscle mass you will burn more calories. Having more Lean muscle mass will increase your Resting Metabollic Rate, this is the number of calories your body burns to just do it's functions. Adding Lean muscle will increase your RMR meaning you will burn more calories just living.
Point Number 3 Muscle does not weigh more than fat. Remember the old joke "What weighes more a Pound of Feathers or a Pound of Lead?" Same answer here They both weigh the same. The difference is that Muscle tissue is more dense than fat.
Fat .9KG/L
Muscle is 1.06KG/L
What does this mean? You can fit more muscle than you can fat into the same space. so you may not lose pounds but you will lose inches. Hell you may even gain pounds and maintian size or lose inches.
Point 4 When you are doing cardio you are accelrating your caloric burn rate substantially while your heart rate is at it's higher zones. While your heart is at an increased rate you will continue to burn calories, but as soon as your Heart Rate returns to normal you will stop burning the additional calories, so 60 minutes of cardio will burn additional calories for 60-65 minutes. Weight Training will burn less calories during the activity because you aren't typically at a significat increase of heart rate, but you will get and additional burn. BUT!! with weight training your are damaging muscle tissue, as this is how you build new muscle, whwile you body is reparing and building new muscle mass it requires more energy (CALORIES) to perform this remember that muscle also requires more calories to function so building new muscle means that you will burn more calories when you use them.
Point 5 You have started working out and gained 5 pounds in 2 weeks WTH?!?!?!?! on the main forums people will say "Don't worry about it you have been working out so it is just muscle" if only it were that easy. Building muscle is a long process that can take weeks, months or even years to make significant gain in mass. SO why are you gaining weight well your body will retain water during the period it is rebuilding existing muscle tissue. So that 5 pounds is probably fluid.
Point 6 Your body becomes more efficient at performing a task. I like many of us have a typical cardio workout I used to do. But the more you do it the better you become at doing it, remember how hard it used to be to walk to the end of the drive way and how easy it is now? Well yes being 100 or 200 pounds lighter makes it easier but the same holds true for your Treadmill, Elliptical or Bicycle. The more you do it the more efficient your body is at doing it REGARDLESS OF WHAT THE LITTLE CALORIE BURNED NUMBER ON IT SAYS! That number will say the same number for the same settings regardless. I wear a Heart Rate monitor that calculates my calories burned during my workouts and races.
4 months ago I ran a 5k in 32 minutes my avg pace was 10:17 min mile during this race I burned 545 calories.
my last race 2 weeks ago was a 5K my avg pace was a 9:27 min mile and I burned 482 calories.
I ran the same distance I ran faster in the second race but I burned less calories? while total elevation in the second race was less it was a much hillier course and required more effort. Basically my body has become more efficient at running 5K since I typically do it 3-4 days a week.
So how to you counteract this? You need to switch your routine up. Doing weights allows you to do this but also changing your cardio routine will help you. Don't get on the Treadmill set it at 4.0mph and walk for 30 minutes. Add a bit more distance or speed not much just enough to take yourbody out of it's comfort zone, add some intervals do 4.5 for a minute every few minutes, add some hills. With weights you will be working through muscle groups so you get some basic degree of switching it up.
Exercise can be both an exciting and scary endevor for people in both pre-op and post-op lifestyles but the reality is that it is a key to success. It does not mean that you have to take the path that some of us have, it just means that it needs to become a part of your life to ensure success. The bigger and less understodd factor is what types of exercise understanding the benefits of both Cardio and Weights will give you a more versitile and balanced workout. Yes it may slow your numbers slightly but it will be more beneficial in the long run.
Like the way we eat we need to make sure that the way we exercise is givng us the most benefit it can. A well babalanced workout routine will be more beneficial in the long run.
Good luck to all
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
Yeah, I think you're raising some good points here. However, my surgeon has totally emphasized cardio and doesn't care much about weights.
One thing you have to watch about weights is to do them carefully. I've developed a real neck situation and have had to go to PT, from not being too careful.
One thing you have to watch about weights is to do them carefully. I've developed a real neck situation and have had to go to PT, from not being too careful.
Highest weight: approx. 293
Pre-fast weight: 284
Surgery weight: 274
Lowest weight:163
Current weight:182
A lot of Dr's are that way. They don't fully understand the benefits of strength training. The main benefit from strength training is the amount of calories burned at rest. I did way too much cardio and became the same fat person I was b4 but I just weighed a lot less. I was 5' 7" and weighed 350 pounds. I lost down to 180 pounds b4 I started hitting the weights. But my body fat % was still way to high. Now I am at 220 pounds 14 months later and wearing the same size clothes (no joke) and I feel and look 1000 times better. The added calorie burn from the additional muscle will help me be able to eat more like a normal person and greatly lessen my chance of regain.
I would never poke fun at anyone because of their weight or body fat % because I have been on both sides of this. But I would have to guess you have what they call a skinny/fat surgeon if he does not promote weight training. Not poking fun at him but I would guess he is average size but high in body fat.
I guess all I'm trying to say is if I had it to do over I would slow the loss on scale way down by lifting weights and just focus my loss by inches and not pounds. I would have much rather it taken me 2 years to lose to 220 and maintain my muscle than to lose to 180 in 9 months like I did and spend 14 months trying to add back that extra 40.
I think Paul nailed it above.
I would never poke fun at anyone because of their weight or body fat % because I have been on both sides of this. But I would have to guess you have what they call a skinny/fat surgeon if he does not promote weight training. Not poking fun at him but I would guess he is average size but high in body fat.
I guess all I'm trying to say is if I had it to do over I would slow the loss on scale way down by lifting weights and just focus my loss by inches and not pounds. I would have much rather it taken me 2 years to lose to 220 and maintain my muscle than to lose to 180 in 9 months like I did and spend 14 months trying to add back that extra 40.
I think Paul nailed it above.
No longer about weight , it's all about living.
I likedd your post. I've felt that I can lose more weight regardless of the type exercise I do while I weigh more. I don't want to continue to weigh more, but it does take a higher caloric intake to maintain a higher body weight. That's only a smal part of the reason we lose weight rapidly at first.
I keep looking at how difficult it is for me to do cardio--I'm down to 335-- and most of you probably remember how difficult doing cardio was at that weight. I have several chronic conditions, but all of the doctors involved have still encouraged me to lose more weight, I do have a resistance band pulley system for a home gym. I also have a stationary bike that I use like an ergometer where I sit in a chair while pedaling it. I can't lift my right leg up over the chain to be able to sit on the bicycle seat. So, I can be doing something. I don't even have to get off my butt. But, I do need some exercise. I used to love exercising in a pool, but the chemicals in the water at the YMCA irritated my skin. I used to go to a private club where I didn't have that problem. But, they banned me just because I fell down in their lot a couple times. I didn't blame them but they didn't want to take the risk. It's a moot subject now since I can't afford to go there anymore. Both the YMCA and the private club used to let me walk my rollator up to the steps where I'd enter the pool. I miss that.
I keep looking at how difficult it is for me to do cardio--I'm down to 335-- and most of you probably remember how difficult doing cardio was at that weight. I have several chronic conditions, but all of the doctors involved have still encouraged me to lose more weight, I do have a resistance band pulley system for a home gym. I also have a stationary bike that I use like an ergometer where I sit in a chair while pedaling it. I can't lift my right leg up over the chain to be able to sit on the bicycle seat. So, I can be doing something. I don't even have to get off my butt. But, I do need some exercise. I used to love exercising in a pool, but the chemicals in the water at the YMCA irritated my skin. I used to go to a private club where I didn't have that problem. But, they banned me just because I fell down in their lot a couple times. I didn't blame them but they didn't want to take the risk. It's a moot subject now since I can't afford to go there anymore. Both the YMCA and the private club used to let me walk my rollator up to the steps where I'd enter the pool. I miss that.
So after doing that Couch to 5k program, I'm on week 7, running 25 mins at a time (jog, not run lol)... I've decided I need to incorporate some weights, so it's off to join a gym I go.
It's been 16 years since I've set foot in a gym, and I'm staring at all these new fangled devices and exercise machines... it's pretty daunting. I'm looking for an iphone app that could lessen the learning curve so I can get over that hump of standing around wondering WTF I should be doing *lol*
K
Don't be afraid to ask someone that works at the gym. As for the running hit the dreadmill and push yourself a bit. I seriously hate the dreadmill but 4 months on the dreadmill has made me a much better runner. I have shaved 12 minutes off my 5K time in 6 months.
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
Good post. Timely article today on Spark People about exuses for not weight training: http://www.sparkpeople.com/resource/fitness_articles.asp?id= 1641
Now hit the weights!!!
Now hit the weights!!! 
9/9/09: Highest Weight: 506.5 lbs 9/20/10: Tufts Start Weight: 492.4 lbs
2/7/11: Surgery Wt: 462.5 lbs. 9/16/12: Current Weight: 287.8 lbs.
4/15/12: First 5K - BAA 5K - PR 35:49
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