Will This Much Cardio Help - Opinions?

laura 2 · 09-20-2007, 10:59 PM

As mentioned in a different thread, I am adding cardio to my fitness regime, which prior to this has only consisted BD. One reason is to build stamina, but the other is a little more self-indugent. Allow me to explain.

I know there's no such thing as spot reduction, having read numerous posts about it here on Bhuz. The rule seems to be that the only thing you can really do is reduce your overall body fat. I have a small waist and lean torso, with a little bit of juiciness in the lower tummy and hips that doesn't bother me in the least. My problem areas are my rear end, my thighs, and the underside of my arms from the elbow to the shoulder. Those areas are floppy and doughy - ugh!

What I am able to fit into my schedule is 45-50 minutes of intense cardio 3x per week. I do about 30 minutes on an incline treadmill (about 1.75 miles at 3.5 mph), and another 20 on either the elliptical or stationary bike. Does this seem like enough to make a difference? I know I should ideally do every day, but even with my daughter back in school, it's just not happening with my teaching schedule.

I did do FitDay for a month just to get a baseline, and it appears that even prior to introducing the cardio, I was burning more calories than I was taking in. So I don't think diet is the answer, but maybe I'm wrong about that?

Any input would be greatly appreciated! I just want to know if I'm doomed to be disappointed waiting for my arse to get any smaller.

Lauren_ · 09-20-2007, 11:54 PM

Yes. That's enough to make a difference.

BUT I think you'll see a bigger difference if you do 20 minutes of weights and the rest cardio. Because while you can't spot-reduce, you CAN firm and tone. Having seen you in person, I don't believe that the doughiness that bothers you is from a big ole layer of fat. I suspect that firmer muscle tissue will do the trick. AND since muscle burns more calories than fat even at rest, you'll raise your metabolism and get a double whammy.

Plus, I think you'll secretly really enjoy the strength building. Just an intuition....

sabrinabellydancer · 09-21-2007, 03:51 AM

squats and lunges! they suck but are the fastest way to lift and firm the booty imo.

in my house, we call the back- of -arm fat "bat wings"
dumbells, dips and pushups with your elbows back and arms close to the body seem to be most effective for my "bat wings"

also, if you are taking any kind of hormones, those prevent a lot of women from losing weight. just a thought.

you will have amazing stamina from that amount of cardio!

sumayasaahir · 09-21-2007, 06:06 AM

Laura, do the 30 min of cardio, add the 20 min of free weights (Like Lauren said..you need this to tone doughy muscles, otherwise you will just be skinny and doughy) and modify the diet, in your case, maybe just a smidge to be healthier. Alcohol is a killer ;)

kina · 09-21-2007, 07:44 AM

ok, huge big diet secret coming to make arms seem toned!!!

Point your elbows to the back of the room. Instantly, no bat wings. Seriously, try it.

Learned it from Aziza. yes, that Aziza

laura 2 · 09-21-2007, 09:31 AM

Hey, thanks everyone! Sabrinabellydancer hit the arm thing on the head - those "bat wings" are exactly what I'm talking about. And you're right, Lauren, the arms are really probably more of a toning issue than a fat issue. I feel like I have nice definition in my shoulders, biceps and forearms; what weight excersises should I do to firm up the old bat wings?

The butt and thigh problem though - it definately seems like more of a fat storing issue. My glutes, quads and hamstrings are pretty strong, but it's buried under this cellulite-ridden blubber. It all looks relatively fine when encased in jeans, melodias or a nice L. Rose trumpet, but nekkid is a whole other story.

I was putting on my pants the other day, and my 10 year old daughter walked into the room and, with a look of horror on her face, said "Mama, why is your butt all wrinkly?"

From the mouths of babes... I took great pleasure in informing her that when she reaches her mid to late 30's, she will likely have one just like it.

shimarella · 09-21-2007, 09:32 AM

Heh, Rachel Brice said that her secret was to wear lots of bracelets on her arms.

So Laura, like everyone else here, the cardio is fine, especially since if you dance a lot, you might need to challenge yourself a bit with the endurance factor. But definitely add resistance training to the mix somehow, and vary the cardio so that at least one session is interval training as opposed to steady state. Keep your body guessing!

Also, cellulite happens to everyone. UNless you're 11.

BabsGrrrl · 09-21-2007, 03:47 PM

Found this nice article on tricep toning.
http://findarticles.com/p/articles/m...2/ai_104943677

One thing you might want to try is to get a trainer to help you with the move for the first time. They can watch your posture and form which are key in doing any freeweights - for safety and for maximum results. The gym I go to will give you a free one-time with a trainer so it might not hurt to ask if they do that at your place.

sumayasaahir · 09-21-2007, 04:38 PM

For bat wing toning: over head tricep press, tricep dips, bent over tricep extensions, push ups (well they always make *my* triceps sore, anyway) and um...lemme thinkk....dunno what else.

raqsana · 09-21-2007, 04:49 PM

I agree with the idea of adding in some weights. Nothing has had a bigger difference in my figure than weights. I lost a lot of weight awhile ago and I started doing slow and heavy weights, made the biggest differce. But I do it for a lot longer than 20 minutes at a time. I enjoy weight training and do about an hour 3 x's a week. If your interested, check out Joyce Verdels books/videos.

raqsana · 09-21-2007, 04:55 PM

Here's joyce's website
http://www.joycevedral.com/

laura 2 · 09-22-2007, 10:57 AM

Okay, so it sounds like triceps, triceps and more tripceps! Yes, the YMCA has trainers on hand who will help if you ask. Thank you all so much!

shimarella · 09-22-2007, 11:24 AM

Don't just do triceps though.. for a fuller look you should train your biceps as well. Actually look at your whole weight-training program and use a lot of compound exercises ( bench press, push-ups, pull-ups etc) to train your upper-body. You shouldn't need to do a whole bunch of isolation exercises if you plan it out right. At this point I'm only doing one exercise for my biceps and one for my triceps because I really push on the compound exercises.

HotDogYogini · 09-22-2007, 07:58 PM

Well, cardio is great, but the one cardio routine which really toned up my butt was when I was doing 30 min. sessions 3 or 4 X / wk running with my knees brought up very high on a rebounder (mini-trampoline). It's low impact too. I added in some arm exercises. (although i agree w/ the posters above - the triceps exercises with small weights are the best thing for saggy arms). A stair stepper would probably help the butt as well, but, personally, I think that's too hard.

SummerSahar · 09-24-2007, 10:44 AM

Quote:

The butt and thigh problem though - it definately seems like more of a fat storing issue. My glutes, quads and hamstrings are pretty strong, but it's buried under this cellulite-ridden blubber. It all looks relatively fine when encased in jeans, melodias or a nice L. Rose trumpet, but nekkid is a whole other story.

I'm SO with you! It sounds like we have very similar bodies. I have a lean torso, but my butt and thighs will NOT let go of their extra pooch. I have dimples that have made me shy away from shorts and bathings suits for years! The bad news is, I don't think these will ever go away naturally. Our bodies are just programmed to hang on to this fat. The good news is you CAN tone it up a little bit and reduce the appearance of cellulite. Things like roller blading (can you take your daughter with you?) tighten up outer thighs, and when on the elliptical machine, raise the incline level and the resistance. I swear by this, as it really works my butt muscles, and I've noticed they've been tighter since I started doing this. I'm a avid jogger, too. Only takes 30 min a couple of times a week to get a really good workout in. I am still mermaid-skirt shy and always will be (straight skirts, too). Very few mermaid skirts look good on me because my outer thighs are disproportionately large in comparison to my waist. I'm more of a circle skirt girl (A-lines are my friends!).

Also, have you heard of body brushing? The circular motion in which you use the brush is supposed to increase circulation and reduce the appearance of cellulite. I bought one, but I keep forgetting to use it! But I've heard some of my peers swear it has improved and smoothed their cellulite. They sell them pretty cheap at Target and stores like that. And even if it doesn't help improve your skin's appearance, it's guaranteed to make it softer and more cuddly! All the exfoliation does a body good.