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So if I'm understanding your recent experiences, Jean, you came to the realization that running long distances is NOT the way to lose weight, is that correct?

(that's one of those things I try to explain to people every day, but sometimes it takes the process of self-discovery to make the facts become "real".)

As I mentioned in a previous message, low intensity/high duration activities (ex: running marathons) are clearly not the best way to lose weight.

My offer to chat for 10-15 mins is still on the table.  just get  in touch w/me and we'll set up a time to discuss your current training/nutrition plan and make a few adjustments to get you on your way to "lean & mean" :)

-JS-

 

Weight lifters (I'm assuming you're referring to bodybuilders specifically?) lose weight by keeping their metabolism in overdrive:  relatively high levels of muscle mass, strict attention to diet (note: this doesn't mean starvation).  Some still use long, slow distance (LSD) cardio - I suspect this is mainly because they have no energy during a calorie restrictive diet.  But the ones who figured out how to balance training, nutrition and recovery often use high intensity intervals. 

Distance runners metabolisms get SLOWED by the way they condition their bodies to use the least amount of energy needed over the duration of a run.  This carries over into "real life", too. 

This kind of efficiency is good if your goal is to be a competitive runner.  Not so good if your goal is to expend energy (body fat) as quickly as possible.

You CAN do well at both, but you need to adopt a balanced approach.

Don't expect to get 40mpg out of a '79 Buick. Likewise, don't expect a 100mpg moped to perform like a Ferrari.

(hopefully that makes sense outside of my head!) 

 

 

Jean,

LOTS of great questions.  send me a msg through my blog site (http://morningcupofjoe.com/contact/) and we can set up a time to chat for 10-15 mins.  sound good?

 -JS-

I am sure you are aware of the hormonal aspect of weight training.  I know the weight lifters are testosterone able, and women lifters, are doing something with "shots" that give them more muscular looks and definition. I am now post menopausal, and I do not use any hormones. So, my estrogen is lower than my testosterone.  In fact with the chin hairs, I am sure my testosterone is getting worse.  But, take that to an advantage, and I think I am gaining more muscle because of the post menopausal situation.  How do weight lifters lose weight if they cannot run it off?  I mean if they are too heavy to run long distances, what kind of aerobic exercise could they do to increase the heart beat and lose the weight?  Do they lower their caloric intake, I am sure they do, but how would they get smaller muscles without aerobic exercise?

re: your question (paraphrased), "have you ever seen a bodybuilder run a marathon?"

As I mentioned in my reply to your "yoga" question, ALL forms of exercise have their place in a well designed fitness plan.  Bodybuilders typically focus on one thing: building bigger muscles.

(by the way, I am NOT a bodybuilder - though I did compete in powerlifting and strongman comps in a former life!) 

One of the key principles of program design is SPECIFICITY.  What exactly do you want to acheive?  Bodybuilders have a specialized form of training.  While they gain big muscles, there will be a trade-off if they neglect the other aspects of movement (namely, stability and power).

CAN a bodybuilder run a marathon? Sure.  If they adjust their training for that event. 

Could Lance Armstrong run a marathon? for years his training was specific to cycling.  he had the raw tools (cardiovascular system development) to perform over a long distance, but he wasn't a marathon SPECIALIST.  When he ran the NYC 26.2 (?) not too long ago, he struggled just like every other first time distance runner.  

see: www.usatoday.com/sports/olympics/2006-11-05-marathon-lance_x.htm

Do you want to be a marathon specialist? or do you have more general goals (health, body composition, aesthetics)

re: your question "does yoga raise heart rate?"

sure. to some degree.  ANY sustained activity will increase your heart rate above resting levels.  the real question is will yoga help you achieve your fitness goals?  I'm sure I'll upset the yoga-nuts who read this, but the limited intensity of yoga will only take you so far.  like ANY mode of exercise (yes, even weight lifting), you need to have systematic progression and planned variety to make any meaningful progress beyond the initial adaptation to a new set of stressors.

I'd put yoga & tai chi at one end of the spectrum, olympic lifting & tae bo on the other and traditional freeweight/machine based training in the middle.

ALL are important; none should be left out.

Hope this helps!

-JS-

 

 

Hi Jean,
 
My name is Mary.  I'm the moderator for the Wellsphere weight loss community.  Thanks for joining us.  I know the fight to lose weight and keep it off is a tough one.
 
If you're new to Wellsphere take a few minutes to explore the site.  There are tons of great articles on everything from sports to healthy eating to relaxation.  If you're looking for something specific the search feature is great.  For instance you can use it to find healthy barbeque tips, information on accupuncture and spinning classes along with hundreds of other things.
 
Feel free to post questions, comments and information.  This is truly an interactive community of people who want to live healthier lives.  We all work together to support one another.
 
I just wanted you to know that we're here to help you attain your goals.  If there is anything I can help with let me know.  And welcome to Wellsphere.
 
Mary P