Kymberly: Good news walking wonder woman. Not only can you tread the light fantastic, but also you can work the elliptical until you shrink so much you have to run around in the shower to get wet. Unless you are actually lifting the elliptical machine above your head until muscular fatigue sets in (probably around one repetition), you are in cardio land, not weight or strength training land.
An “aerobic” or “cardio” activity is defined as being:
While aerobic exercise will strengthen your heart, it will not really affect muscle mass. In short, work out bulk-free with both the treadmill and elliptical as neither will build much more than the heart muscle.
Alexandra: There is a myth, that’s a mystery to me and misses the point about weight loss. That myth is that weight training will make you all bulked up like the Hulk. That is called bodybuilding. If you want to lose weight, you will have to add weight training to your regimen (see how it’s called “weight training?” That is because you are training your weight to bend to your will). With cardio, if you hustle your bustle (19th-century version of Spanx®), you can burn 10-12 kcals a minute; with weight training it’s only 8-10 kcals per minute. But, da da da da (those are trumpets), due to a magical thing called the metabolic spike (not a volleyball term), you will continue to burn kcals for about an hour after you finish working out and are sitting on your Chelsey Tushy. So in the end, due to the wonders of higher math, you will actually have burned more kcals with the weight training added in.While aerobic exercise will strengthen your heart, it will not really affect muscle mass. Click To Tweet
Kymberly: If it reassures you even more, unless “Chelsey” is a fake name for “Carl” or “Charles” or “Manly Man,” as a female you do not have enough testosterone to accidentally bulk up. No sireee, I mean no misseee, you will not wake up one morning suddenly sproing boing, pop pop muscle-bound beyond belief and desire. Creating muscle definition is a process that takes time and deliberate weight training effort, so if you see yourself getting more muscular than you want, I’m pretty sure you’d notice and make changes to your program.
Alexandra: Because we like you so much, you get the bonus info that we haven’t told anyone (except in these other posts which we encourage you and everyone to read, then blab about):
By adding weight training, you will change your metabolism and be burning kcals at a higher rate all day and night. Even on vacation and during high fatty-intake sports matches and dates where you eat a lot because someone else is paying (oops, gave away my college financial solvency plan), you will be a little kcal-burning heater.
Dear hulkers and bulkers: What kind of weight training have you added to your exercise regimen? Did you even know there was a She-Hulk?
Also take a look at this spiffy gifographic:
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Dear Miss Informed:
A: Aaaaarggggh, excuse me while I beat my head against a wall (which burns 150 kcals per hour, by the way). This is what we in the industry call a Big Fat Myth (myth: an unfounded or false notion. Thank you Merriam-Webster.com).
For some reason, many women still believe that lifting weights will somehow make them “hyage.” You can only get hyage if you participate in bodybuilding, which is a competitive event. For that you’d need a specific training regimen and a very small bikini. I don’t think this is your intent so let’s talk about what some weight training can do for you.
Although this may sound like you’ve just moved to Opposite-Land, you can actually lose weight by lifting weight. How? You burn 8-10 kcals a minute lifting weights. That’s kind of cool by itself, but there’s more. (trumpets here please) After you are done weight training, you get a present delivered by DHL (Definite Hot Looker). That gift is called a metabolic spike. It lasts for about an hour and means that you’ll zap an additional 25% (approx.) of the kcals you just burned during the workout.
K: Here’s the low-down with higher math. Let’s say you are lifting enough weight to burn 10 kcals per minute (okay, it’s really just an easier number to use than 8), and you train for 30 minutes, hard. That works out to….(need to get out toes as I ran out of fingers)…300 kcals. By this calculation, you will then wave your magic metabolic spike in a non-threatening manner after you leave the gym and sit at the red light texting (illegally, you bad girl), and gain an additional burn rate of 75 kcals. So, you little worker-outer-weight-lifter-bee, you just tossed 375 kcals out the window (along with that cell phone…oops).
A: Then there is the fact that it takes more energy to sustain muscle than it does fat, you little metabolic heater, you! So if you are a super-snacker, with no plans to change those bad-girl eating habits, at least you’ll veg easier, knowing that your increased muscle mass is burning extra kcals at a higher rate than before you touched the weights (by “touched” I don’t mean the way Gene Wilder touched his food in “Young Frankenstein.” Also notice how I snuck in the word “veg” so you’ll suddenly have a desire to eat veggies? But that bit of nagging is for another day.
So, dear Miss, get up, grab some weights, and get going with the pumpity-pump.
Dear Lady Readers: Are you afraid of weight training? Dear Men Readers: What myths have you fallen for?
Photo credit: Creative Commons