Can I lose weight with just cardio?

[angelbaby35]

Hello!

I'm 37 f, 5'5 and 182lb and totally unfit!

I've just started the gym and have been going 4 times a week for two weeks.

I go between the rower, elliptical, bike and treadmill. Doing 10 minutes on each and then go home. But I'm trying to build this up.

I have a bulging disc and terrified of fucking my back so avoid strength as I don't really know how the machines work and don't want to hurt myself.

Will what im doing be affective to lose weight? I'm trying to stick to 1600 calories a day.

Thanks x

 

[aramazd]

@angelbaby35 If you have a bulging disc, avoid the rower unless you have impeccable firm and technique. It can mess with your back.

Yes you can lose weight with just cardio.

 

[dawn16]

@aramazd You can, so long as your diet is in check. You won't ever be able to outrun your fork. Gotta make sure you eat the proper amount of calories.

 

[jrepenning]

@dawn16 Big facts

 

[angelbaby35]

@aramazd Oh blimey, thank you!

 

[aramazd]

@angelbaby35 I don’t suffer with back pain. I used a rower twice. Both times it gave me back pain like never before. My osteopath explained how it was not a good machine for most people

 

[ineedanswers]

@aramazd Your osteopath doesn’t know what they are talking about, at least regarding rowing machines. I have herniated discs and a degenerative spine. Since my spinal problems began, I started using a rower and have used one now for years. It not only adds cardio, but specifically strengthens my arm and back muscles while helping maintain flexibility. It’s all about proper technique and knowing your limitations.

Same with weight training. Most issues are due to user error and ignorance in implementing proper mechanics and modifications. Every person is different. So blanket statements like “rowers aren't good for most people“ are short sighted.

Find a good physio or health professional that actually understands exercise physiology and mechanics to teach you proper form, appropriate customized exercises, and actual contraindications from the outset. Once you have it all mastered, you can then safely and enjoyably continue on yourself.

 

[aramazd]

@ineedanswers You need to read my comment or maybe it wasn’t clear. I mentioned that technique is important. I’m glad rowing is helping you. The machines are rarely used at my gym.

 

[aramazd]

@ineedanswers Saying most issues are due to user error sounds illogical and short sighted. It doesn’t address that people may have imbalances in the body for various reasons.

 

[ineedanswers]

@aramazd You must have misread or not understood my last post. Even people with various “imbalances” as you call them can usually benefit from a customized program that is designed, implemented, and guided by a knowledgeable health professional. In fact, those are the very individuals who often need and benefit from it the most.

Before I retired, scores of individuals I saw in my practice either struggled with exercise or gave up on it entirely. Drilling down as to the reasons why, it most often was due to user error in following proper mechanics and/or ignorance in implementing proper modifications and understanding contraindications based on their specific condition(s).

Every person is in fact different, so the challenges are real. The upside is that often all it takes is someone with actual knowledge to help educate and guide an individual toward better health and function. Blaming an apparatus like a rower or weight machine is often misguided.

My takeaway advice for the OP is seek out advice first from a professional who has real knowledge regarding both their condition and ability to design a safe customized program that includes guidance on things like proper equipment and technique, limitations, expectations, and contraindications.

 

[aramazd]

@ineedanswers It’s health professionals I get my advice from. They are the ones refer to them as “imbalances”. The body may not start off symmetrical or may get out of balance due to illness or injury.

I do not take advice from personal trainers any longer. Tried that and it led to injury twice in four sessions. 65 hours of training means they know more than me but they know far less than my osteopath with nine years of university and five years to train as an osteopath.

 

[ineedanswers]

@aramazd Again, I think you misread or misunderstood. I never said take advice from a random personal trainer. I was referring to degreed board certified medical professionals trained specifically to practice physical medicine, like myself, who often practice within a team of professionals that may include other MD, PT, DC, DO, etc.

 

[aramazd]

@ineedanswers You never said take advice from a random personal trainer. I just shared my experience. It reinforces the belief that health professionals are best suited to help with training

 

[ineedanswers]

@aramazd I see, and agree. Thanks for clarifying. Have a great day.

 

[onewatchman]

@aramazd As someone working for a healthcare insurance company I can tell you that osteopaths aren't a good source of advice for many people.

 

[aramazd]

@onewatchman Would you like to discuss why a rowing machine is not advisable to most people? Btw I know from experience that most people don’t like insurance companies.

My osteopath has a PhD in physical therapy. He went into osteopathy a year after he got his PhD. He’s cured me of my headaches. He’s an excellent practitioner for those with head trauma and concussions and treats many pro football players.

 

[onewatchman]

@aramazd Healthcare insurance companies are the only players on the market that have the same interest as people: Keep people healthy for a low price. Doctors want to treat you, pharmaceutical companies want to sell their products. Insurance companies just want you to be healthy and live as long as possible to keep you as their customers. For the Americans: In Germany you stay with your insurance until you die.

 

[jeffr0x]

@angelbaby35 Protein intake goal: 100 g per day and strength training. This helps you retain lean muscle during weight loss. To determine your maintenance calories, track for 2-3 weeks at a stable weight. So not trying to diet but just normal eating for you. Then you subtract from there based on your goal loss per week (1-2 lbs is good). A 3600 calorie deficit in a week is 1 lb.

 

[mwas]

@jeffr0x Hey. I have a question, if you you don't mind. I'm in a similar situation to the op. I'm 43 overweight and undertrained.

I started the gym a few weeks ago (don't get me wrong, I'm not expecting any results yet). I have a bit of a dodgy knee so try to avoid impat exercises.

Way should be my caloric intake etc. I'm approx 18st. 6ft to 6ft1 tall. Not very muscular as I've never trained. I'm trying to lose weight but also put on some muscle

I attend gym 3x a week on Monday, Thursday and either Sat or Sun. Approx 1 hour at a time.

My regime is normally 10mi s on treadmill mixing in fast walk or light jog

I then move onto muscle work, start with legs, arms, back, shoulders, chest. I've.been told the reps I need to do to buold muscle so I'm going to try and stick to that

I'm diabetic t2. Not sure what me diet or intake should look like. Just wondering if anyone can help a bit. Not looming for medical advice just general also my job isn't very active as I'm in an office.i do get some steps in. Usually 3-4k a day in the office.

 

[jeffr0x]

@mwas Walking in addition to what you do in office would be great for overall health-cardiovascular and blood sugar control. It is important in building muscle to be close to failure. So say I lift ten pounds ten times-with that tenth rep, do I only have maybe one or two more I could do? That’s a good weight then. So you want to keep challenging yourself to lift more weight over the weeks to come. You can do the same sort of progressive overload with increased reps but I prefer increasing weight. Since you are at a gym, you should have lots of options.