Your Questions About Better Weight Loss Running Cycling

by Maricela on January 19, 2013

Helen asks…

What is better for slimming down big legs, running/jogging, or cycling?

I’m currently cycling on a stationary bike thrice a week at “weight loss mode-” the resistance alternates between higher and lower. I’m afraid this will give me bigger legs. I don’t want to build any bulk, and I’ve read about cycling making your legs big. Should I start running instead? I only want to lose fat, not build a lot of muscle.

Maricela answers:

Cycling won’t make your legs bigger unless you decide to be a track sprinter or train at a low pedalling cadence in big gears. Your current training, being geared to weight loss, will be generally low intensity although as you get more advanced you will be able to do higher intensities to burn off calories faster.

Advice: keep your pedalling cadence relatively high at around 80 -100 rpm and gradually build up intensity. If you really want to slim down get a bike and enjoy touring around your local countryside you will find you can do it for longer because it is great fun, especially if you do it with friends. OR you could try ‘spinning’ classes at your local gym.

Running/jogging will have similar effects it just depends on which you like best. I live near an international athletics stadium and sometimes see women middle distance runners training. From a blokes point of view the long slim legs are all just terrific!!

James asks…

What diet should i have for large amounts of weight loss?

What should I eat for a large amount of weight loss.

Maricela answers:

Losing 10 lbs a month is a good and safe target. Any faster weight loss is likely to be temporary only and in most cases you regain it all.

Running, jogging, cycling, swimming, dancing, push ups, sit ups, squats, brisk walking and power walking all help for weight loss but dieting helps more.

One of the healthiest weight loss diets is the DASH diet.

The healthy DASH diet can help you lose weight safely and effectively, lower your cholesterol and lower your blood pressure.

It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, and is rich in potassium, calcium, and magnesium.

You can see further details in a web search for “dash diet” + “lose weight”.

David asks…

Is weight training or cardio better for weight loss for a female?

I’m a female in my early twenties that wants to lose 15 lbs. Is cardio or weight training better and why?

Maricela answers:

I’m going to suggest both, and here’s why: weight training will build muscle, and muscles burn more calories than fat – ALL the time, not just when you are using them. Cardio burns more calories while you are actually doing it, and you can run, cycle, cross-country ski or swim for a lot longer than you can pump iron. Also, cardio will improve your overall health more.

Some things which will help you maintain a healthy weight (see http://www.halls.md/body-mass-index/av.h… for calculations which will tell you if you are at a healthy body weight, and will also show how you measure up against other young ladies of your age and height), are:

1) Build physical activity into your life-style: cycling and walking are great ways to get around whenever possible, swimming is a fun, all-round exercise, sports are also excellent and more fun than just “exercising”…. Of course you can also go to the gym, but don’t fall into the trap of depending upon gym time and activities to get enough exercise and physical activity!!

2) Cut out snacking….. Period. Eat at regular intervals: this is much healthier for your body, and you’d be surprised at how many calories snacks can add up to!!

3) Cut out junk foods – or at least minimize them. They add lots of calories but almost no nutrition. Soda pop is a big culprit, but pizza, white bread (yes, it’s a junk food – the vitamins they add to white flour are nutritionally almost useless), chips, burgers, etc.

4) Maximize the fruit, veggies, nuts and so on categories: find out which you like best and find tasty ways to prepare and cook them, and you’ll be more likely to eat more of them!!

5) Get enough sleep: this is important to losing weight and staying healthy all-round: when you don’t get enough sleep, your energy levels are low and you’ll be less likely to get out and do things: in short a sleep-starved person is often a lazy one!! Besides, the old excuse that you don’t have time for sufficient sleep (7 to 8 hours for most folks) is a false one: if you sleep well, you’ll be much more energetic and alert and you’ll get more things done in less time than you would if you skimp on sleep in order to “save time”!! Darkness and quiet are important for getting high-quality sleep. Keep your room cool at night, don’t hide your head under the covers (where you’re breathing in what you just breathed out….), and be sure to drink enough before you go to bed. A good shower followed by a nice shot of cold water also helps you to get to sleep!!

6) Drink plenty of water – more than you normally would: this will give you more energy, and will help your body function more efficiently overall. The color of your pee will tell you if you are drinking enough: it should be almost clear: if it is distinctly yellow you are not properly hydrated and need some more water. Sure you’ll go to the bathroom more often, but the increase in energy levels and the decrease in tension levels will make it more than worthwhile, trust me!!!

7) Eat a good breakfast, and a light supper. Breakfast gives you energy for the morning, and revs up your metabolism for the day. Without a proper breakfast you will be sluggish and not as energetic or alert. Breakfast foods should be ones which digest easily – this means bacon, hash browns and sausages are out while whole grains and yummy fruit are in!! Yougurt makes a good breakfast food too…. // A light supper will mean you don’t go to bed on a full stomach: a practice which is bad for your health since it impairs the quality of your sleep.

8) STRETCH properly and thoroughly at three times: 1) After a bit of a warmup, so you are not stretching cold muscles, 2) After your exercise session, and 3) carefully, just before going to bed, so you won’t be nearly as sore the next day. (and 4) whenever any of your muscles are tight.) // Proper stretching: a) choose stretches which effectively stretch the muscles you want to stretch out, and do them as instructed: i recommend having a couple of sessions with a personal trainer, and asking them to teach you about the basics of weight training and proper stretching.

A tip for your cardio: Do “interval training” instead of just going at the same speed all the time. This means going at it as hard as you can, for short intervals during your training: this has all kinds of benefits which you can Google – including burning more fat, faster!!

Wishing you all the best!!

Paul asks…

whats the most effective way to run for maximum weight loss?

i’ve read interval running burns fat better.
i’m not sure. advice please.
also what results can i expect with each week of running.
about 3 times aweek from about 20-30 minutes.

i havent ran in awhile, that’s why im not starting out with a lot.
and i don’t know if this helps but im 16 years old and a female.

Maricela answers:

You are completely correct. HIT, high intensity training, does in fact make you lose more fat. Cycling periods of high intensity with low intensity is better at losing fat than just a long, moderate intensity. I would advise you to research it on the internet to plan your workout. Maybe you could do something like this:
5 min. Warmup
1.5 min hard
2 min easy
1.5 min hard
2 min easy
1.5 min hard
2 min easy
1.5 min hard
2 min easy
1.5 min hard
4 min easy cooldown
Start off slow, doing this maybe 2-3 times a week. Eat a healthy diet – there are tons of articles on the internet about this. I honestly don’t know what results you can expect, because different genetics will result in different results. However, I can guarantee you that if you stick with it, you will see a weight loss. Make sure you don’t lose more than .5 pounds a week. More than that will be detrimental to your health, especially during your fragile developmental years. Everyone wants to lose weight quick through dieting. If they lose it quick, they tend to gain it back quick as well. Plus it’s not very healthy as it shocks the body. Make a lifestyle change, not a temporary fix. Good luck.

Charles asks…

What is the fastest and healthiest way to loose weight?

I had a baby 11 months ago and i still have all my baby weight. I need to loose 50 lbs to get to my pre-baby weight and i want to loose it before school starts again in 4 months but I dont have money for a gym membership right now but I do have a treadmill and a few other excersise equipment.

Maricela answers:

Losing 10 lbs a month is a good and safe target. Any faster weight loss is likely to be temporary only and in most cases you regain it all.

Running, jogging, cycling, swimming, dancing, push ups, sit ups, squats, brisk walking and power walking all help for weight loss but dieting helps more.

You can always eat negative calorie foods for weight loss and below is a list of negative calorie foods that will boost your metabolism.

Negative Calorie Fruits:
apples
cranberries
grapefruit
lemons
mangoes
oranges
pineapple
raspberries
strawberries
tangerines

Negative Calorie Vegetables:
asparagus
beets
broccoli
cabbage (green)
carrots
cauliflower
celery
Chile peppers (hot)
cucumber
dandelions
endives
garden cress
garlic
green beans
lettuce
onions
papaya
radishes
spinach
turnips

These foods don’t actually have negative calories but when you eat these foods raw or slightly cooked your body burns more calories digesting and processing them than what is in the food itself.

For a healthy weight loss add some of these foods to your diet each day. Most of them are full of healthy nutrients.

Source(s):
Web search for “list of negative calorie foods”

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