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Workouts Combining Cardio and Strength Training Effectively Cub Appetites

Why Weights?

Some women fear strength training, but lifting weights twice weekly will probably not get you Madonna's arms. So don't skip it; there are many reasons to add resistance training to your fitness routine and here's a new one. Combo workouts that include both cardio and strength training are more effective at curbing appetites, which for most of us is a good thing.

Participants in two 16-week studies performed in South Africa and the US who combined aerobic and strength training elements in all their workouts had the greatest control over their intake of carbs, fats, protein, and overall calories when compared with groups who did these two forms of exercise independently. Recently we learned that running had a greater impact on appetite reduction than weight training, but now it looks like combined they are even more effective. Researchers feel that the one-two punch of cardio and weights somehow alters the metabolism making exercisers feel full sooner.

Next workout warm up with 20 minutes of cardio and keep your heart rate up with a circuit workout. If you need a workout to follow, I have a few circuit workouts for you to try.


Join The Conversation
Spectra Spectra 8 years
This site can be very oxymoronic sometimes. In one post, Tracy Anderson's "lift one pound ankle weights" are encouraged and in another post, the heavier weights are encouraged to help you see results. I'm a big believer in doing strength training with some decent weights in order to see really good results. If you don't want to join a gym, you can still do strenth training at home. Pushups are great for targeting your upper body and you can make dumbbells out of old milk jugs filled with sand or water.
eliepoo eliepoo 8 years
i looove lifting weights!!! cardio however i have to really push through. i have def. seen a big difference since i've combined the two.
almostloli almostloli 8 years
appetite control... most important haha.. especially when most of us always crave for super sweet food and all those refined carbs (oh yea they taste good)
GlowingMoon GlowingMoon 8 years
I love weight-training, too. It yields great results.
syako syako 8 years
5-8 meaning 5 to 8 different strength exercises.
syako syako 8 years
Yes and no. Yes, because with Pilates and Yoga you do end up "strengthening" muscles. No, because you won't get the same results as you would from squats, push ups, etc. What you could do, if you have time after your pilates or yoga class (or before) do 3 sets of squats, lunges, push ups, bicep curls etc. (like 5-8). It won't take more than 10 minutes and you'll reap those benefits. Fit's probably a better resource on this one though, but that's just my take. I feel a lot "weaker" when I'm just doing pilates and not doing strength training too.
esweet esweet 8 years
I have a similar question to Hill82879. I run or run intervals 4-5 times a week. I've recently started pilates 2x week and am starting yoga tomorrow 1x week. I cannot get myself to strength train - even though I have a gym where I live and have printed all of fit's circuit routines. I hate it. So will the pilates/yoga combo do enough to count as strength training??
Fitness Fitness 8 years
hill, I second laellavita. You can do a lot of strength training with no weighs. Here are a bunch of moves with no equipment necessary. Just you and your body fighting gravity.
aimeeb aimeeb 8 years
I love my free weights at home :)
Hill82879 Hill82879 8 years
You guys are great, thank you! To me, strength training has always equaled lifting weights, which is difficult for someone without a gym membership. Thanks for the alternative suggestions!
yasume yasume 8 years
I do cardio, weights, and flexibility and it really does make a difference. While cardio keeps the fat in check, weights keep the muscle toned and fit. Lifting weights does change the shape of your body for better.
syako syako 8 years
Go buy a resistance band. They're super cheap, and you'll find tons of strength workouts for them online. Plus, the roll up real nice and are tucked away out of site.
laellavita laellavita 8 years
hill - there's lots of opportunities to find resistance around the house, like with cans of beans or bags filled with groceries or even water bottles to do curls. if you can even do dips off of your kitchen counter, that works other parts of your arms than just the push up! also, ever since i started working with a trainer who can really show me how to do weights, the combo of cardio and weights has really paid off.
Hill82879 Hill82879 8 years
This is probably a dumb question, but I need to ask it. I don't belong to a gym, and, to be honest, I don't want to join one. I enjoy running year-round outside and do it 5 or 6 days a week. How can I strength train without either joining a gym or buying weights? I follow a strict push-up, squat, and lunge routine...does this count as strength training?
lydialee_home lydialee_home 8 years
I 've started "Body Pump" 2 years ago, and I have toned arm/thighs just after 2 months of training. :)
minhoca minhoca 8 years
i always avoided weights and especially hated the circle machines... but now that im doing dumbbells, i think i love it! you can feel results so fast, it's very motivating
It definitely pays off. My running feels a lot easier since I've been doing weights. My legs are stronger, and my arms are the most toned they have ever been. Sooo worth it!
Lovely_1 Lovely_1 8 years
yay! my shoulders are SO ripped!!! it works fast!
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