What kind of cardio has helped your weight loss journey on MJ?

[purpledaze24]

I’ve been on mounjaro for a month and have lost nearly a stone but I’ve struggled to eat enough calories (prob under 1000 daily). For that reason I’ve avoided cardio and stuck to weight training only. I’m going to stay on 2.5mg for another month and try to up my calories and start doing some more cardio. I’m wondering are people doing much cardio or mainly weight training or nothing? What’s the best cardio that’s helped you lose weight and stay fit? I don’t like running or swimming so thinking about HIIT as a way to combine cardio and strength training. Or, considering how little most people eat on MJ is just doing weight training enough?

I've done Couch to 5K, which isn't really helpful to you as you have said you don't like running. I don't eat so little that I can't exercise, and I would think most people are not starving themselves to that level. At least I hope so.

My fitness levels are massively improved as a result of adding in the cardio on top of general increased activity.

YouTube grow with jo or Chloe ting !! Both great I’ve used them loads! X

I think you should focus on getting your eating sorted out first. Have you tried tracking to see where you can get more calories in? What's your TDEE? I do Pilates, weights and swim.

Just calculated this. It’s 2,126 apparently

I'd stay focused on the strength training for the time being, as there's a real risk of losing muscle as well as fat during rapid weight loss, especially if you're not eating enough protein.

Cross trainer. I started when I lost three stone. Have been doing this for seven months now. Up to 40 mins three times a week with weights after. Am remarkably toned, it does take time.

You should probably be aiming for around 1600 calories a day in that case. Eating too few calories can have a detrimental effect on your body. I use MyNetDiary to work out my allowance for me and it gives me a breakdown of my eating so I can learn how to balance what I'm eating.

How on earth are you surviving? I do hope you are not tracking your calories correctly and under estimating it. Your energy levels must be low and as someone else mentioned you will have lost muscle due to the low calorie intake. So not healthy. To exercise well or safely, effective etc you need to eat a fully rounded diet with all food groups. Look up eat well for good guidance

I don't think it's a very good idea to be introducing cardio if you aren't eating enough. You won't be eating enough to sustain you.
Focus on strength training as you'll be losing a lot of muscle, whilst trying to up your calories especially with protein.

Weights and walking have done it for me. I average 15k-20k steps a day and do heavy weights 4-5 times a week. My appetite is pretty decent now

I’ve lost 3.5 stone since Feb on mj. The only cardio I do is hiking and getting steps in, I walk approx 8 miles on week days and 15 on weekends. I do strength training mon - fri.
cardio doesn’t actually help with fat loss (scientifically proven) great for the heart but fat loss no, weightloss is different to fat loss, you could do cardio and just being lbs of muscle if you are not strength training. Concentrate on getting your steps and lifting with progressive over load. Prioritise protein so you build muscle, under eating and cardio will cause massive muscle loss and it’s the muscle that helps with burning calories.

I actually have loads of energy, mind you it’s only been 3.5 weeks so maybe not long enough to see any issues yet. I do 3x intense weight training sessions a week with no problems with low energy. But as you said, I may be underestimating. I don’t feel hungry at all and have mild nausea which doesn’t help. When I do try and eat more than a few mouthfuls I feel sick. It’s better in the morning, I have two boiled eggs and half an avocado every morning and do eat fruit as snacks throughout the day. I also make sure I eat dinner every night, usually something like a piece of salmon or chicken with broccoli. I’m estimating that all adds up to around 800 cals but it could be more. My plan is to add in more frequent, small, high-calorie snacks as I think that’s more manageable than having bigger meals. I know this isn’t ideal long-term, I don’t want to mess my metabolism up or lose muscle.

I’m the same as you in terms of struggling to get the calories in so focusing on protein and good snacks. Also weight training twice a week but did that for 2 years so can lift heavy. By day 5/6 I can eat more so try to load up a bit but I feel amazing, full of energy; ibs gone, spots gone, calm and focused. No cardio but do about 10,000 steps a day and swim 3 times a week. Lost 6kg in 3 weeks which is mind losing as spent the last 5 years losing and gaining the same 3 kgs

Well done on your weight loss. I often think of a few years ago when juicing was really popular and loads of people were doing month-long juice fasts and saying they had more energy than they’d ever had in their lives. Then there was that guy who only drank juice for a year and was the healthiest he’d ever been by the end of it. Although maybe he was also taking a lot of supplements. I don’t think it’s ideal long-term unless you have exactly the right amount of nutrient supplements - which to get you’d probably have to be under medical supervision

I have done 10 weeks and lost 17kg so far
My max calories is 1400 and I eat between 1100-1400.
I have a peloton and do 30 minute general cycling focusing on intervals and average at least 200 calories.
I do some strength training and need to do more (need better weights)
And I do a lot of yoga. Usually 30 minute classes 3 x a week.

And a big focus on protein! And taking vitamins

I think the lack of booze is also helpful up for energy. No desire to drink at all which again is so odd as turned to a glass of wine most nights. I. Do wonder how it stops that pathway (-addiction?)

I would speak to your doctor or provider about staying on 2.5mg, that’s not a therapeutic dose and the medication is designed with the intention of going up in incriminates-5mg is the first therapeutic dose. I was told that it’s important to try eat enough protein and fibre and keep hydrated, whilst it’s good to eat the recommended amount of calories per day it’s not always possible on this injections so try focus on what’s in your meal-if you don’t get enough protein you’ll be at greater risk of losing muscle mass etc (though I’m sure you know this). If you have a lot of weight to loose then it’s been proven that cardio isn’t as effective as weight training, so I would stick with that. My gym offers free PT sessions now and again-It might be worth seeing if yours does and checking in with a PT about what will work for you as we’re all so different :) good luck on your journey x

I run but I was running before starting the injections. I noticed a dip in energy and ability to run when I started. Try eating nuts for extra calories and energy. And a few potatoes or rice with your evening meal.

Yes I was just thinking if you're eating 800 calories a day that's really not enough and it's worth staying on your dose another month to try and sort it before moving up.

I decided to track all the calories I ate yesterday on the app Lose It and turns out with the cups of tea and all the fruit it was actually 1,160. Phew! Still a bit too low I know but not 800 low!

I lost alot of weight doing the Fast 800 Keto - if you focus on getting enough protein its fine to eat that little for up to 12 weeks

I did zero cardio (as others have said it really doesnt help much with weight loss), just walked alot and lifted heavy three times a week to try and avoid too much muscle loss

https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/

I've been trying to follow the NHS guidelines since I realised I needed to lose weight. I'm doing Boogie Bounce four times a week at home for cardio which I really enjoy. Never been a runner. And Joe Wicks dumbell workouts twice a week. Feeling a lot fitter than I was but getting a bit bored of the strength workouts so if anyone is doing any different I'd love to hear.

As long as you aren't allergic, nuts, seeds, and nut butters are a good, nutrient-dense way of increasing protein and calories when you are experiencing high suppression. Keep an eye on your macros and make sure that you are prioritising protein and fibre.

My cardio is walking and Peloton.