Part II Cardio or Weights? My 30 Days of No Cardio Challenge

Part II

This week starts week # 4 of my challenge. I did not feel the need to wait until the end of the challenge to provide an update on how this experience has been for me thus far.

To read about how this all started. Here is the link to my first blog post discussing this challenge: https://www.jessacjamesfitness.com/blog/cardioorweights

My Personal Thoughts

At the start of week # 3 I already came to the conclusion that I love lifting weights more than I thought I had originally. It just hit me, I really love lifting heavy weights and I enjoy lifting often. It also helped that I have been open to experimenting with this challenge and embraced it with open arms. I think had I been closed off then this challenge would have been difficult and I may not have finished it through.

During this challenge quite a few fitness folks I follow on IG mentioned on their accounts the very concept I have been researching that weight training can be an aerobic alternative. This involves moving rapidly from one strength exercise to the next with only a few seconds of rest. They were simply showing their followers during their strength training workout how they were getting their cardio in with no rest in between and with rapid movement.

What have I been doing?

Week # 1: Tues (full body 3 x 15 & eccentric chin ups 4 x 5), Wed (upper body 3 x 12), Thurs (lower body 4 x 8 & eccentric chin ups 4 x 5), Sat (Chin Ups, Deadlifts, Rows & More) & Sun (full body 3 x 15). Monday & Friday are full rest days.

Week # 2: Tues (full body 3 x 15 & eccentric chin ups 4 x 5), Wed (upper body 3 x 12), Thurs (lower body 4 x 8 & eccentric chin ups 4 x 5), Sat (Chin Ups, Deadlifts, Rows & More) & Sun (full body 3 x 15). Monday & Friday are full rest days.

Week # 3: Tues (full body 3 x 15 & eccentric chin ups 4 x 5), Wed (upper body 3 x 12), Thurs (lower body 4 x 8 & eccentric chin ups 4 x 5), Sat (full body 3 x 15 & eccentric chin ups 4 x 5) & Sun (upper body 3 x 12). Monday & Friday are full rest days.

Highest Heart Rate for Week 1 (171 BPM), Week 2 (165 BPM) and Week 3 (176 BPM)

I plan on a similar strength training plan for Week # 4 workouts. I have also tracked my highest heart rate to share that you can achieve a high heart rate through weight training and not just through cardio. I would get messaged often on IG every time I shared my heart rate. Folks were in disbelief that you could achieve such a heart rate using weights. During my my supersets I made sure to move quickly from one exercise to the next without taking a break for rest in between the two.

Do I notice a change?

Please note these are just my observations. There is no science to back my personal observations. However it is important to share how I felt and what I noticed as changes for myself.

I am currently at maintenance meaning that I am not looking to lose weight. I am currently maintaining my weight. During week # 3 I noticed that I have been in a small caloric deficit. Meaning that I have lost some weight. I will see how my weight is during week # 4. If I see this continue I will increase my caloric intake for maintenance purposes. Right now my caloric maintenance is at 2,100. This does make sense because I am now expending more energy than I am absorbing from food. Look at that, I have lost weight from weight lifting and no cardio (running, elliptical, etc) was applied.

I feel stronger. I feel so strong. Have I always felt strong? Absolutely but something happened during these 3 weeks. I am mentally stronger and physically stronger. I cannot describe it. A shift just happened and I am grateful for it. For instance, last week, I almost got my first full chin up. Granted we have been working on this since the end of January BUT there is some noticeable improvement in my strength. Aesthetic wise I feel like I look the same. Over the past two years I have gained muscle and I think 30 days is too quick to tell. When I take my next round of progress photos, I will compare and contrast.

Will I Continue Beyond 30 Days?

Yes! I am going to do this for another 30 days. Let’s see what 60 days look like. You may have noticed that I after I try something for 30 days I stick with it (100g of protein and coconut oil pulling). The habit becomes something I can be consistent with then becomes a lifestyle where I just do it and do not think about it further. I want to continue to lift heavy. So far the heaviest I have lifted is 155. My form is getting better overall and I am always practicing. I am working on chin ups and deadlifts now. Next I want to work on barbell squats and pull ups. I will also start to train more in the gym (in order to lift heavier) and start to lessen my home workouts. I have many fitness goals and so many things I want to learn. I cannot wait.

Cardio or Weights?

My answer is the same as before. There are benefits to both cardio and strength training. Finding a balance that works for you is what matters.

Conclusion

I hope that sharing my personal experience can aide in your own personal journeys with aerobic exercice and strength training as you continue to work on your own personal fitness and nutrition goals.

If you have any questions, comments and/or want to discuss further please contact me. I would love to chat.

xoxoxo,

Jess