Better results with heavy strength and very little cardio

[daisyduke]

I started out doing only light weights, high rep type workouts and lots of cardio. Then I stopped getting results so I did CLX. That convinced me that heavy weights do NOT bulk me up. I was still heavy on the cardio then though.

I did P90X after that and got great results. I often didn't do the Yoga or Kenpo because the cardio wasn't 'hard' enough. I also ran every morning before my P90X workouts. Well, I did 3 rounds of P90X like that. I was really tired all of the time and stopped getting results.

I started STS and stopped running because it has been wet and cold and my son was getting teeth and too fussy to sit in the stroller. What do you know? I'm not worn out, and I am getting better results than ever. I have been doing 5 or 6 STS strength workouts per week and just walking or chasing my son around the house for my cardio. I lift really heavy - bench press 40 pound dumbbells, squat 130 pounds, etc.

My arms are so lean and defined. In 13 workouts I have lost 2% body fat. My body fat hasn't budged in months!!!!!!! My abs are flat flat flat. I can't believe how much time I wasted with cardio.

I wonder why cardio is stressed so much as a factor in weight loss. I also wonder why there aren't more heavy lifting programs out there. P90X and STS are the only ones I know of. Has anyone else had results like this? Thanks for letting me share.

[noraW]

This is very interesting to me because I have always placed a major emphasis on weight training. Can you elaborate on how you split up your workouts in a week? You mentioned you do 5 to 6 STS workouts a week and I would like to know how you spaced them out.

I don't have more to add since I have never tried this but you definitely have my attention. Thanks for sharing your experience!

[Cassy]

Oh very nice results! I just started STS yesterday and I'm wondering what to do with my cardio. I actually was considering doing less cardio then I have been. Because I'm kind of afraid I'll be starving which for me means junk.

I do lose 20lb before lifting super heavy and my only cardio was walking. My diet was clean. I was lifting 6 days a week so I was also thinking of doing STS more than 3 times a week.

My boyfriend is in super great shape. He only does heavy weights and zero cardio (besides walking the dogs) because he hates it. He does it super clean though. Never cheats.

[Missiscipi]

That is great Daisy!! I know doing heavy kettlebell workouts like 4x per week give me great results.

[Artist of Eyes]

I've always seen the best results when weights were the focus, not cardio. I like to walk and enjoy the occasional walk/jog interval, but weight lifting was always the 1 thing that made my body rock solid. 3 days per week for me, was all it took. I am glad that things are working out for you and that you are enjoying the benefits of your hard lifting! Keep it up!

[Vee]

In my case too, the most dramatic/effective fat-fighting technique is training with heavy weights combined with body-weight resistance (push-ups, pull-ups). I do cardio for health and fun.

When I try any new activity, I tend to experience fat loss in the initial stages. For instance, when I took dance lessons. But it quickly peters out as my body adapts. Heavy weight training is the one thing I can rely on, even if my body is used to it.

[mommyofjoeyp]

Congrats on finding what works!! P90X taught me that I was doing way too much cardio. Since completing P90X I have discovered barre workouts and now use them for my strength but still keep my cardio workouts to 2 times per week (compared to 5 days/week I was doing before P90X).

[frostyjan]

I was forced into less cardio and more weight training over the last few years because of an injury and I have found the same thing.

Less cardio + more weights = less body fat. I still walk my dogs far and do an occasional cardio workout, but its not the emphasis at all.

Glad you found what works for you!

[fit44]

Daisy,

How do you do 5 or 6 STS workouts a week? I'm currently doing the program as designed but add in an extra lower body day. I've been tempted to throw in a full body workout once a week.

[kariev34]

I have NEVER tried this as I was always afraid that I will bulk up, gain weight, and have to be to strict with my diet but i'm intriqued. I'm happy you have gotten good results thus far.