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Thread: how important is cardio to getting thinner?

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    God/dess FrustratedBunny's Avatar
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    Default how important is cardio to getting thinner?

    So even though I work out three times a week with a trainer and have been really cracking down on what I eat I still am fatter than I was. So my trainer said I need to add more cardio. I hate cardio. I guess I feel good after I do it but I hate that huffing and puffing feeling. So is it that important to burning fat? I am so frustrated with my body. I swear I see guys who get a trainer and keep eating like pigs and get all fit and in shape and I do whatever my trainer says just about and I'm getting fatter. I know I slipped up on my eating some about a month ago and maybe I was "cheating" a little too much but I've cracked down on that and only cheat a little on the weekend and by cheat I don't even mean McDonalds. I mean like eating a sandwich instead of a salad.

    It sucks to try to lose weight. If you are an alcoholic you can quit drinking. If you are an addict you can quit drugs. But if you are fat you can't quit eating! And I LIKE to eat! ugh. so hopefully adding more cardio will help. I'm going to try to make my ass get up and go to the gym at 6 a.m. tomorrow but I'm not sure I'll be able to get up.

  2. #2
    Cally
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    Default Re: how important is cardio to getting thinner?

    You cant burn fat without getting your heart rate up. Cardio is THE most important thing to working out. The reason you huff and puff is because your out of shape. I lost 30 pounds by doing JUST cardio.

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    God/dess Emily's Avatar
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    Default Re: how important is cardio to getting thinner?

    are you a food addict, or a junk food addict? That was (is) my problem. I still eat, but try to make better choices. I'm not all there, so I still do cardio. If you pick food that are nutritionally void, you will want to eat more to compensate for what you're missing.

    I guess you have to pick one. Eat better or do cardio. I hate cardio too. it helps that I go when all the body builders are there. It gives me something to look at. Plus my club has TVs, which I think is important. I need distractions so I'm not thinking about how much I hate exercising. I listen to my iPod and keep plugging away.

    It does help that I feel better after it. I don't stress and I sleep better, plus I have a better self image and that projects at work into more money. I consider it part of the beautification process that I have to go through for work. Long and tedious, but worth it.

    Why are you forcing yourself to go at 6am?!

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    Default Re: how important is cardio to getting thinner?

    well, I like to eat but I can do okay with eating better than junk. I'm about to eat some beef with squash and a bunch of other veggies tonight. I eat a lot of salads for lunch and protien shakes for breakfast. I basically eat whatever my trainer tells me and have even gotten good about not eating the cookies at work which has been very difficult. So I think my diet is pretty good. I'm never going to be one of those people who can eat some bland celery and carrot crap diet like super hardcore body builders must eat but I think i do pretty well.

    If the cardio is that important I'm going to force myself to do it. I thought I was getting enough but I really do have trouble breathing if I do a bunch of lunges or get on that eliptical thing for a while. I used to be a runner years ago but had to stop due to my knees. However I didn't weight train at the time. Hopefully the combo of both will work because I've never been able to really tone up the way I want to be.

    And the reason I'm going to try to force myself to go at 6 a.m. is I have to work at 9:30 a.m. and then I am going in the evening with my trainer and can focus on weights.

    Hopefully cardio will give me more energy and help me sleep at night. I have been sooo sluggish lately and can't sleep at night and then can't wake up in the morning. I just want to sleep forever. I know I'm depressed so hopefully cardio might help. I feel like a fat old lady.

  5. #5
    Yekhefah
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    Default Re: how important is cardio to getting thinner?

    Cardio is crucial. It will definitely help you with your sleeping and with your energy level, but it's also how you burn fat. You have to get your heart rate up and break a sweat in order to really start burning calories - and as we know, the only way to lose weight is to burn more calories than you take in.

    If you don't like huffing and puffing, you could try swimming. I haven't been able to get in much cardio these days because my asthma has been acting up in the heat wave, but anything that gets your heart rate up will work.

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    Default Re: how important is cardio to getting thinner?

    What? 6am cardio...oh hell no. Just, not for me. It is best to workout on a near empty stomach though. Cardio will help you sleep at night...shoot...I fee like a nap right now after my workout session.
    At least 30min of cardio 3-4 times a week to burn off fat. Thats paired with your wieght training youll see pounds melt off alot faster. Youll also be able to see your muscles better. Right now there is a layer of fat over them. Gotta lose the fat to see the muscle youre building.

    Swimming is a great idea like Yek suggested. Its very easy on the joints. I have bad knees and do the eliptical instead of running myself.
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    Default Re: how important is cardio to getting thinner?

    I'm feeling you girl.I'm dieting too and I can tell you that stepping up your cardio will really help you shed pounds.I have found that interval training seems to help. Do like a 5 minute warm up and then 2 min alternating intervals for 20-30 minutes and then cool down for 5 minutes . I swear I notice a difference when I do a lot of cardio....Wish it was easier.

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    Default Re: how important is cardio to getting thinner?

    count your calories! So then you'll really know what your intake is. There are online calorie counters....like how much calories is one apple, one orange, 4 ounces of lean beef, etc.... get a mini food scale (find them at kitchen supply stores or even walmart) to weight stuff....so you'll really know what 4 ounces of chicken is. i forget the website for the calorie counters ( i use a nutrition textbook from an old class that has all the listings in the back), some bookstores sell books that have all calorie and protein content listings... check the fitness/health bookstore section, or look it up on amazon.com. Make sure you're getting at least 50 grams of protein per day, and for weight loss, it's ideal that your caloric intake is around 1600 cals per day. Anything lower than that will end up slowing down your metabolism (your body thinks it's starving...ever feel sluggish when you cut back your calories for the day? that's because you're cutting them back waay too much, and your body is trying to compensate for it by slowing down its systems... ever get light-headed and dizzy and tired? that's another example ....) I once tried eating just 500 cals a day....it was a nightmare, and a stupid idea...i just ended up getting weak, feeling very cranky , miserable, psychotic, and when I went back to eating, gained a whole lot back...was heavier than before. It also tempts you to binge....buy lots of desserts and take-out food.
    So aim to have 1600 cals per day. there are 3500 cals in a pound of fat, so think if you're active, your body probably burns around 2600 cals a day (but really it's more like 2400 cals...i'm exaggerating for the math simplicity), so that means every day you have a caloric deficit of 1000 calories, so 1000 calories time 7 days in a week equals 7000 calories burned....and since there are 3500 cals in a pound of fat, 7000 divided by 3500 equals 2, so you loose around 2 pounds a week. And that's if you're not exercising...it'd be more if you exercise...
    Prepare your own meals, so you can measure everything, and know what you're eating,...or read the labels on food you eat, so find out how many cals you're eating.
    Perhaps what's happening is that you're eating more than you think you are, and that's why you're not loosing the weight ?
    and, don't eat late at night...your metab slows during the night...so you don't burn off the cals as quickly....ideally stop eating 3 hours before your expected bed time.
    Oh, and don't over-exercise...I once got so gung-ho about loosing weight, I exercised 4 hours a day (2 hours in the AM, 2 hours in the PM)....it's over-stress for the body...I got sick (your immune system weakens when you over-exert yourself), got a cold...it's just not worth it, because when you have a cold, you really dont feel like exercising, and it's just a bad idea to not let your body rest and recuperate and fight off the illness. So maybe exercising 2 hours a day is the MOST you should do....1 hour woudl be ideal...but if you can just manage to do half an hour a day, fine... it's better than nothing! I like to do exercise classes to pass the time quickly....like cardio kickbox and cycling/spinning...luckily where I go,on some days there are 2 classes i like to take in a row..so I get it done in one shot! I don't like getting sweaty twice a day! there are some affordable gyms, like golds gym, or ballys....see what the exercise schedule is, and see if it's worth it.... Or, get some rollerblades (I prefer that over running...running will lead to needing premature knee replacement surgery! i've seen that happen with all runners I know...running every day is just bad news...but running half an hour once a week shouldn't be as harmful) and some knee/elbow bads..but be careful!
    Also, i've found that when trying to loose weight, if other areas of my life were not "in order," it'd be more difficult for me to find the motivation to exercise and eat right. for example, if I had family issues unresolved, or something to do and I was avoiding it, i'd be more likely to say to myself "oh, come on, just this one slice of cake" or be like "I don't feel like exercising today." .....but when I felt like i was getting things done that I had to, I felt like my life was in order, and exercising and eating right would be something that I looked forward to....and it wasn't such a challenege. I was less likely to "cheat." So...do what you have to....think about your future plans....plan on applying to a school you wanted to apply to, but have procrastinated on.... pay that bill you've been avoiding to open... get those dishes done that you've been avoiding....clean a messy room....you'll feel so much better about yourself, and will want to respect yourself more by eating right and keeping on the exercise schedule...or at least that was my experience. good luck girl!

  9. #9
    exotisch23
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    Default Re: how important is cardio to getting thinner?

    Speaking of McDonalds, watch the movie "Super Size Me" sometime. You will never want to eat mcdonalds again! lol

    Cardio is just as important as weight training...I only started seeing better results in my body after weight training consistently. The more muscle mass you have the more fat you will burn doing anything..the muscle will use the fat for energy.

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    Default Re: how important is cardio to getting thinner?

    I agree with counting your calories. I've lost a lot of weight by giving up soda and anythong to drink besides water and black coffee as well as eating healthy. I'm sure cardio is important as everyone else is saying but if you hate it that much it is not necessary. But you have to make sure that you burn a lot of calories. Make sure you move around a lot, walk as much as possible, stay active throughout the day as much as you can. Stupid stuff like getting up to change the channel or volume every time instead of the remote, just any little things you can think of to burn more calories. However, this doesn't mean you will be healthier necessarily, but you will be thinner.

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    Featured Member Lyssa Lynn's Avatar
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    Default Re: how important is cardio to getting thinner?

    It is very important. I too think it sucks. Blast your iPod, invision yourself, tight bod and all, running down a beach, with all the hotties checking you out. Or, you're running to or away from something...the mind is a powerful tool. Use it to help get you through tedious cardio. You can Do It!!!

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    God/dess FrustratedBunny's Avatar
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    Default Re: how important is cardio to getting thinner?

    Youll also be able to see your muscles better. Right now there is a layer of fat over them. Gotta lose the fat to see the muscle youre building
    isn't that true! I know the muslce is under there somewhere. the damn fat just won't leave.

    I'm going to try the 6 a.m. cardio. wish me luck. I might not be able to get up but I'll try. I have trouble getting up before noon so 6 a.m. is rough. but I think I can get myself used to the cardio even if I have to just do it in the evening and then do my weight training. I was trying to break it up though and get myself energized for the day.

    I know I've heard a lot of people say getting the cardio is important but I guess I didn't want to hear them oh well, going to make myself do it.

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    Default Re: how important is cardio to getting thinner?

    I think trying to get up that early to go do something you hate is not a great idea. The best way to start a cardio regimen is to start small. I'd say 20 min. two times a week to start out. After a few weeks you can start adding more time and an additional day. If you do it in small doses at first, you are much more likely to stick to a plan.

    I would also advise joining a group exercise class. Once you get to know your instructor and some of the other people you may find that you enjoy it a lot more. I wouldn't be able to do the elliptical or treadmill with any success. My routine is spinning and swimming with one day of weight training. The spinning will get your butt into shape in no time at all. One class burns up to 500 calories!

    Give it some time though. Any thing worth doing is worth doing the right way.
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  14. #14
    madmaxine
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    Default Re: how important is cardio to getting thinner?

    Cardio is important mainly for the fact that it strengthens the heart & heart disease is the number one killer of Americans. IMO genetics determine the longevity of a person, but mistreating one's heart will definitely result in a shortening of life, not even accounting for a degraded quality of life from heart problems.
    OK ahem, there's my boring lecture on why your heart is so important. There are fun ways to be cardio-conscious. Swimming is the best cardio exercise because it's low-impact & you don't have the unpleasant sweat factor to deal with. There's biking, hiking, and I swear after running stops being painful, it's actually pretty fun.

    As for diet, a good friend of mine is being forced to re-evaluate her diet & exercise habits (health issues) and it's been...interesting to find ways to nudge her into healthfulness. I HATE seeming like a pedantic health nut, because that's such a turn-off, and a lot of health food is hard to get used to.... You will get to a point where you can still have "bad' food in small doses. & Honestly some bad food loses its appeal....I now find some processed foods so bad as to be inedible, or my body "kicks" it out quick, if you get my meaning.

    It's not easy, but if you want it bad enough, you will be diesel, with a clean motor and burning clean fuel......Feeling supercharged.

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    God/dess VenusGoddess's Avatar
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    Default Re: how important is cardio to getting thinner?

    Actually, I'm going to have to say that you do NOT have to do cardio to work out. I know, I know...I've always said cardio...sorry.

    I've been reading that you can lose weight by raising your OXYGEN intake. It's called cardio breathing and they are finding that by increasing your BREATH level, you will engage the same functions as someone who is doing, say, the elliptical. They use this breathing in Yoga (pranayama). So, it is actually possible to not do cardio and still reap the benefits of cardio.

    Think of it like this: We've always thought that it was the running, the walking, the elliptical, etc that made us lose weight. But, what it really is, is the increase of oxygen to the body. Cardio makes you take increasingly more oxygen into the body...doing this raises the heart rate and in turn begins burning fat. Breathing the proper way, if you were to sit in your chair and begin breathing as deeply as you would if you were working out, you would increase your heart rate and begin burning fat. This is one reason Yogis are so slender. They do not go running and doing all kinds of cardio...but they breathe.

    So, while for the vast majority of us human beings...we breathe very shallowly. Studies show that the average human breathes using on 1/4 - 1/2 of the actual lung capacity...and that decreased oxygen to the body stimulates fat stores...you can see why a lot of people are just getting fat. If you were to eat healthy, do your workout, and increase your daily moment-to-moment oxygen intake (do long deep breaths throughout the day instead of the short, quick breaths most of us do) you would lose weight.

    But, if you are not going to do the ^ above, then cardio is your next bet.

    Also, you should already be losing some weight from weight training. LMM burns more fat on a daily basis...so even by default you should be losing some weight.

    If you are finding the desire to cheat frequently, then your diet is too strict. Eating should be enjoyable and the more you tell yourself that you cannot have something you want, the more you will want it until you break down and binge. Learn to listen to your body. Eat what you need. If you are craving something sweet, eat a favorite sweet fruit or two. Drink a lot of water. If after that, you are still craving something sweet, eat a small serving of candy. A diet is only good if you can stick with it (which it won't be a diet, it will be a healthy way of eating).

    Don't restrict yourself so much that you will sabotage yourself. You may also be trying to make TOO many changes all at once. Start small...take deep fried foods (or whatever) out for 30 days...then take something else that you want to discontinue eating out. Increase your activity level slowly. I cannot tell you how many people I have trained that wanted to overhaul their eating style, and go from no activity to working out 6 days a week...and they wonder why they burn out. Small changes create big results...if done right and if done slowly. Making gradual changes over a longer period of time will insure that you, not only reach your goal, but also that you are more "dedicated" and able to stick with that long term.

    Good luck. Take care of yourself.

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    God/dess VenusGoddess's Avatar
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    Default Re: how important is cardio to getting thinner?

    Quote Originally Posted by FrustratedBunny
    isn't that true! I know the muslce is under there somewhere. the damn fat just won't leave.

    I'm going to try the 6 a.m. cardio. wish me luck. I might not be able to get up but I'll try. I have trouble getting up before noon so 6 a.m. is rough. but I think I can get myself used to the cardio even if I have to just do it in the evening and then do my weight training. I was trying to break it up though and get myself energized for the day.

    I know I've heard a lot of people say getting the cardio is important but I guess I didn't want to hear them oh well, going to make myself do it.
    By the way, if you are not getting enough sleep before you go to do cardio (or any other kind of exercise) it will not be effective. You will "over tired" your body and the workout will not be as intense or effective as if you were well rested. Just keep that in mind when you go to bed.

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    Default Re: how important is cardio to getting thinner?

    Well, I’m new here but….IMO morning cardio is the best. The reason being when you are asleep your blood pressure, heart rate & a few other key factors or at their lowest point. Not to mention you’ve gone about 8hrs w/o any food. When u hit the treadmill these factors skyrocket. So if u can get up immediately & get to a treadmill or some form of cardio ur ‘shocking’ ur system by going from ur lowest point to ur highest point in a matter of minutes that throws ur body into a fat burning state.



    For myself I have the luxury of my own treadmill (well I did it broke in half WTF ) & give myself about 1 minute from the time I open my eyes in the morning. It doesn’t have to be quite that extreme but keep in mind the longer u mull around in the morning trying to wakeup the closer to ‘normal mode’ ur body becomes diminishing the effect of a.m.cardio.



    Someone also mentioned interval training, & that works great 4 me. I don’t necessarily keep up with the time but I do blast my music. I use the songs as my guide. For example, I’ll sprint for the length of one song & when its over just jog through the next one & repeat. After ur workout try not to eat heavy foods if u ‘eat anything’… I just drink a low carb protein shake with a banana blended in & its great. I don’t like the ‘heavy’ feeling of food early in the a.m.

    ***A lil side note, if u have a problem getting ‘tight’ when u run. Stop & jump rope after the sprint for a song instead of jogging & then get back on for another sprint. By jumping rope ur muscles are ‘firing’ in a different sequence. Once u get back on for the next sprint u will feel like u haven’t even run ur muscles should feel very refreshed for another round. Eventually, u won’t need the rope & u can sprint/jog w/o tightness.



    Its very hard to drag urself out of bed but I guarantee u if u do it …u will feel like King Kong once u begin ur day. U will feel embattled & feel like u’ve added an extra degree of toughness all b4 the sunrises. U feel like u’ve conquered more b4 8a.m. than most ppl u come in contact with will accomplish all day. Not to mention the great results u’ll see. (DAMN look @ those abs )

    Sorry for the long post but if it helps u cut the fat then its worth it right? Good Luck .

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    Default Re: how important is cardio to getting thinner?

    When I'm actually going to the gym regularly and keeping myself fit, I do the bare bones minimum when it comes to cardio. I hit the treadmill for a half hour 3 times a week, that's it. I can't stand cardio! However, I spend a lot of time working with the free weights/weight machines and doing yoga. I read somewhere that muscle burns more calories while in a resting state so I just concentrate on that. The weight comes off more slowly, but my gym expeirience is so much more enjoyable. I've never gotten bulky either.

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    God/dess FrustratedBunny's Avatar
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    Default Re: how important is cardio to getting thinner?

    Venus that is interesting about the oxygen and I guess it makes sense since you breath more when you do cardio. I also know I'm a very shallow breather and I have trouble relaxing so that could be part of my problem. I think it'll help with two things then if I try to make myself breath more deeply (losing weight and relaxing).

    the 6 a.m. to the gym thing didn't work. I went to bed at like 11:30 and really was tired but I couldn't fall asleep until after 3 a.m. (last time I looked at the clock). I barely woke up in time to get to work at 9:30. But I did get in some cardio this evening though mixed with some weight training.

    I've gotten pretty good about drinking my water and not eating the cookies at work and have tightened up my diet but not to the point that I'm miserable. I agree that that will just frustrate me and drive me to go nuts. I guess that's why I cheat some on the weekend but it's gotten to where I rarely want to cheat with really bad foods like I used to. It was hard to give up the cookies at work but somehow I've done it and now that I don't let myself eat them I've gotten used to not having them, if that makes sense. It's like I've trained myself that I just don't eat the cookies at work. And you can smell them all over the office when they bake them too so it wasn't easy but somehow I've done it. I've maybe had two cookies in the past month.

    Now that I think of it, maybe that's part of the reason the weight started to creep up a little. I kept saying "oh, just one cookie" and then maybe it was just one but maybe it was one or two or three.

    Thanks for all of your advice!

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    God/dess Jenny's Avatar
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    Default Re: how important is cardio to getting thinner?

    Take a dance class. Basic level classes for adults are not (necessarily) physically easy - they are just simpler routines. Find a drop in dance class and go as often as you find you need to. You are doing the cardio without the bordom (I would recommend Hip Hop. It's fun, has the easiest learning curve.) And we are dancers. There must be some professional benefit. You might also consider, that if you are working out and getting fatter that you are a) diabetic or hypoglycemic and need a different diet or b) need to accept a new body shape. There is a limit to what you can fight.
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    God/dess FrustratedBunny's Avatar
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    Default Re: how important is cardio to getting thinner?

    oh god my legs are still sooo sore from all the lunges I did on Wednesday and maybe that eliptical thingy too. I can barely walk still!

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    Default Re: how important is cardio to getting thinner?

    Do it again! lol The pain will subside. I take arnica tabs to help the what feels like bruising.
    Also, just to share a workout tip of mine - I do cardio before wieghts. Ive been burning more fat that way.
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  23. #23
    God/dess VenusGoddess's Avatar
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    Default Re: how important is cardio to getting thinner?

    Quote Originally Posted by FrustratedBunny
    oh god my legs are still sooo sore from all the lunges I did on Wednesday and maybe that eliptical thingy too. I can barely walk still!
    You over did it. Take a few days off and go to some Hatha Yoga classes to help stretch out the muscles.

    The only thing worse than NOT working out, is OVER doing it.

    Do NOT try to "work through it". You will increase the possibility of hurting yourself much, much more by a factor of 10.

    Drink some protein shakes, take a few hot baths, breathe deep, stretch gently, and give yourself a few days to recoup.

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    God/dess FrustratedBunny's Avatar
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    Default Re: how important is cardio to getting thinner?

    I can't not take a few days off! I have never hurt this bad from working out I don't think. I mean I feel like I'm walking like my dad did before he had his knee replacement surgery and I have to hold onto the counter to sit on the toilet! Yesterday I did only upper body and today I've done no working out at all. I did the lunges and squats wednesday but the day before that I did 20 minutes on the eliptical (which I normally don't do) and then the day before I did pilates so maybe all that together was just too much.

    and what is Arnica? I've been taking ibuprofin but it doesn't seem to help much.

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    God/dess VenusGoddess's Avatar
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    Default Re: how important is cardio to getting thinner?

    Arnica is for bruising...

    Oh, go buy some powder called Cytovol. It helps in the muscle recovery.

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