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Weightlifting & Exercise/Excercise routine for weight loss


I am 31 years old,healthy and in good shape right now.But i want to loose 7 pounds.I am not in any excercise routine currently but i want to start one as summers are here.Two years back from now when before i concieved my second child i was doing strenght and cardio routine to lose weight and i had good success.What i was doing was 6 days of excercise routine alternating with cardio and strenght so if 1 day i did cardio i was doing strenght next day.I again want to start excercising and i am thinking about doing 30 minutes of interval training and 30 minutes of cardio daily for 5 days in a week but i want to ask which is a better option for the weight loss the one which is alternating strength and cardio for 6 days a week the one that i was doing before or 30 minute interval and 30 minute strength daily ?

Your body has shown you each one works.  The truth is that you will probably have success with either.  Watch your food intake and go for quality, healthy food. Always remember its the food that makes the biggest difference and movement of any kind is also necessary.

Cardio work gets the weight off, but weights tone the muscles to help you keep the weight off.  Both are important.  Have fun and don't get bummed if you see your body responding a little differently.  You've had two children.  Different but not broken.  Keep track of what works....proud of you ... Happy Mothers Day

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Karen Fili Sullivan


Get on the inside track with Karen and her daily advice. Or on FacebookLIKE us at ZWL - Zen of Whole Living I have more than 30 years experience and can help with lifting technique, muscle recovery, weight loss, body building and powerlifting. I've been certified by AFPA as a Personal Trainer and 12 years ago acquired a second certification from the same agency as a Post Rehabilitative Exercise Specialist. Any recommendations or advice rendered are based on fitness information as specified by the American College of Sports Medicine and the American Fitness Professionals and Associates. Follow my Blog on


Almost 25 years coaching and training. Wow! I feel old. Before that I was a competitive bodybuilder and powerlifter (ask my Chiropractor -- he can tell you). I have trained kids ages 12 to 89. From sports specific training to stroke rehabilitation. I love helping people move more gracefully, powerfully and safely.

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Published in Spring of 2013 The Zen of Weight Loss: A Mindful, Livable Approach to Fitness Get your copy at Square Market.

English with a Journalism concentration was my college education. My training has been with my mentor, Jack Michaels, ACSM and professor at the College of William and Mary. My certifications are with the American Fitness Professionals and Associates. AFPA. I hold a certification as a Personal Trainer and a Post Rehabilitation Exercise Expert (Isn't that a mouthful?l). My continuing education requirements have been fulfilled at a number of organizations and are monitored by AFPA. I keep my Red Cross CPR and First Aid current.

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Clients include athletes training for marathons, mountain climbing and general weight loss. In addition I have clients troubled with COPD, Fibromyalgia, and Parkinsons as well as stroke rehab. She was the Strength and Conditioning coach for Williamsburg Aquatic Club, a USA Swim Team, in Williamsburg, Virginia for 3 years.   Karen is presently working at Main Street Gym in Historic St. Charles, Missouri where she teaches Pilates and continues her work with clients. Her training reaches across the country with her long distance Body Restoration eTraining. Her dedication to fitness reaches into the nutritional supplementation with Shaklee products. She only works with clients who add nutritional supplementation to their training. Read more of her story on

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