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Dear
Michael,
I've lost 25 pounds in the last year and want to loose
25 more. If you do yoga and palates do you need to weight
train and do cardio? I haven't lost any weight in the
last month. Do I need to add more workout sessions? Do I
really have to weight train? I used to years ago. I don't
really like getting all sweaty which is why I'm doing
yoga and palates.
Michelle in Austin
Dear Michelle,
Congratulations on your first 25 pounds! You've won
the battle. Now comes the war; the next 25 pounds. Do you
need to weight train and do cardio? Yes! Doing yoga and
pilates 3-4 times a week means you're not getting your
heart rate up 3-4 days a week and likely, not building enough
lean muscle mass to achieve your goals. If those last 25
pounds are important to you, and I never measure success
in pounds, then you have a decision to make. Choose to make
the most out of every day and achieve your weight loss goal
or choose to take your time and eventually get there.
Weight Training – Build Muscle, Burn Fat
Start by developing a two-day system that will incorporate
full body workouts. This should be accomplished in a circuit
training method, moving quickly from exercise to exercise
with limited rest. This will maximize your efforts by beginning
to strengthen and tone while keeping the heart rate up moving
you closer to your goal.
After the first two months, I recommend working with a certified
personal trainer to develop a three-day training program
with two workouts dedicated to the upper body and one to
the lower body. For every pound of muscle you add to your
body, you'll burn 50-60 additional calories per day.
Dedicate one total day to legs, they make up 60-70% of your
body weight which means they're your biggest opportunity
to gain lean muscle mass and in turn, burn more calories.
Cardio – For Best Results, Attach Your Work Ethic to
Your Workout
Move! How bad do you want it? Every day you have the opportunity
to move forward or stand still. For clients who want to
shed pounds, I recommend a minimum of 4 to 5, 45 minute
cardiovascular workouts per week. There are a lot of options
when it comes to cardio. I recommend walking on a treadmill
on an incline or with light weights in your hands. Running,
swimming, jumping rope or the elliptical trainer are all
great ways to get your heart rate up too. Whatever you choose,
heart rate monitors are a must. To lose weight efficiently,
maximize your efforts by keeping your heart rate in fat
burning zones (between 70-80%) as long as possible.
Kathleen and I are always available so drop us a line and
we'll continue to support you. Stay accountable. Utilize
the forums
by posting your exercise goals every Sunday night for the
following week. Log in daily and post your progress. Best
of luck, Michelle.
Michael Knight
michaelknight@kathleendaelemans.com
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