Cardio? Weights? Both?

enm2122

Hello. This is my first post, and I'm relatively new here to MFP. A little background first-- I am 23, 5"8" and currently weight 168 (highest being 170). I've never seen the scales past about 163 over the past few years and that frustrates me. When I joined a gym last year, I only lost about five pounds, but was losing inches. I know that is important, but not seeing the number on the scale frustrates me to no end. Granted, I wasn't always eating like I should, but I was working out 4-5 times a week.

My work schedule lately has been hectic, and I've also started dating. So lots of my free time is spent with my SO. I'm working quite a bit of overtime and also have the pressure of studying for my PHR (my test is later this month). I've also blamed some of my weight gain on birth control.

I want to lose weight (15-20lbs to start) and to tone up. My "Skinny" jeans I bought last year are now getting tight again.

My question to you all is-- what is the best way to get back "in shape"? Should I focus on cardio to lose weight and then tone up? Or should I begin to incorporate weights into my workout routine now? Most of my problem area is in my midsection. Just curious to see what others do. I'd really like to get the weight off this time. I'm determined to finally feel good enough to wear a bikini this summer!

Liftng4Lis

Caloric deficit for weight loss. Weights to help maintain muscle mass while losing.

logg1e

You will get lots of advice to lift heavy weights straight away. This didn't work for me. I'd been losing 2lb steadily each week for weeks and I couldn't handle the stall that occurred when I started lifting. Also, at a deficit I just didn't have it in me to lift successfully. I gave up and went back to the cardio only (and 2lb per week loss).

The downside is that I probably lost more muscle tissue than if I'd been weight lifting all along, but it's what's worked for me. I'm enjoying the weight lifting now and definitely look and feel more toned.

Kalikel

Experts are in agreement that both is best. Cardio is excellent for your cardiovascular system. Weights keep your muscles working and tugging on your bones, making your bones stronger.

They recommend doing both, every week.

Some people prefer all cardio, all the time, to lose as much fat as possible. Other prefer to do just weight lifting, building up those muscles to get them as big as possible.

For health purposes, we are supposed to do both. For a nice, toned body, both is good.

(Personally, I'm not a big fan of lifting weights and have committed to doing more of it. So far, so good. I hope I keep it up. )

jenglish712

Both. Cardio does help lose weight faster but it really just makes you a smaller version of you now. Often people lose weight and still aren't happy with how they look when they hit goal weight. Weight training both shapes your body and helps you retain muscle so you are primarily losing fat.

That being said no amount of exercise can offset bad diet. I can do three miles of HIIT... and burn close to 600 calories but stop at Sonic on the drive home from the gym and eat 1800 calories.

That being said I have found that in the past starting a diet and exercise regime at the same time was too much and lead to quitting both. Last year when i decided to get back in shape I got myself going to the gym at least 2-3x a week for 6-8 weeks before I even worried about calories. But it was the change in eating that really made the difference in weight.

ninerbuff

One works on the cardiovascular system, the other on the skeletal muscle. Doing both is much more optimal than just one or the other if fitness and health are goals along with weight loss.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Trueray

Preferably both if not then weights.

stephxo1

I find that on a personal level heavy weight training with little to no cardio worked for me. I was sitting at 173lbs in April 2014 and have now brought it down to 144lbs by lifting weights and doing virtually no cardio. Diet has obviously paid a huge part of this too. If you simply want to lose weight then cardio is fine but if you want to change the shape of your body alongside burning calories then start lifting weights. I would personally find running on a treadmill for 40mins monotonous/tedious/boring and would have given up months ago without the weight training. It's the definition of muscle that keeps me on track and gets my *kitten* to gym 4-5 days a week! Good luck with whatever you decide though. Steph x

Sued0nim

I do 20 mins elliptical at high resistance before a gym workout of squats, lunges, push-ups, weights and mixing it up every week with the help of a trainer

And I walk home

So a mix is best

malibu927

Lifting while in a calorie deficit (which is going to be your primary focus to lose weight in the first place) helps you retain muscle. Cardio helps your heart. A mix of both is ideal.

goldthistime

Both.

occultllama

Both. Both is good.

Cardio will help create a calorie deficit and burn fat while weights will help give you better shape (the toned, fit person look).

Weights also build muscle which requires more energy to maintain than fat, so you'll burn more calories simply sitting on your butt.

Diet is really important, if you can get it sorted you'll see the result of your efforts much faster.

No excuses, lots of effort, and don't put a time limit on it. Fitness and health are for life, not just until the summer (also it's really discouraging if you don't make as much progress as you'd like).

MlleKelly

Definitely both, but also combine with keeping on as much of a healthy diet as you can. Lots of lean protein, fresh fruits and veg, and very limited processed/refined carbs and sugars. Your abs are 80% made in the kitchen!

I've discovered the best combination is...well, combination. If you want to tone up fast and drop pounds, try combo moves that work more than one muscle group and incorporate cardio blasts. Here are a few of my favorite programs for just that!

1. Fitness Magazine: This is kind of an older link, but I LOVE this program. It definitely makes your muscles sore and works the whole body, including abs! http://www.fitnessmagazine.com/workout/real-plans/beach-body-circuit-workout/

2. SHAPE Magazine: 5 workouts (mostly cardio) to burn 500 calories in 30 minutes or less. I've linked directly to the last one, which is my favorite since it incorporates full body strengthening moves like squats and push ups.
http://www.shape.com/fitness/cardio/5-ways-burn-500-calories-30-minutes/page/5

3. SHAPE: Plyometrics are the bomb.
http://www.shape.com/fitness/workouts/step-it-plyometric-workout/slide/all

4. SHAPE: This 6-week program is FANTASTIC. It includes links to all of the different workouts. If you're not into the 6-week program or switching it all up, my absolute favorite workout is the Chisel & Burn (first link).
http://www.shape.com/fitness/workouts/6-week-total-body-tone#012914

Good luck!

georgina1970

Both are important.
Cardio for fitness.
Weights for maintaining/building muscles, and improved body shape.
Both help with weight loss, in different ways.

jeanevelyn21

BOTH! Weightlifting burns calories when you're not at the gym because your muscles have to work to recover themselves. If you only do cardio, the weight will come back when you quit working out.

malibu927

jeanevelyn21 wrote: »

BOTH! Weightlifting burns calories when you're not at the gym because your muscles have to work to recover themselves. If you only do cardio, the weight will come back when you quit working out.

What? The weight will come back if you quit working out and don't adjust your calorie intake to go with a lower maintenance level.

mustgetmuscles1

The answer is both but its not always that simple because now you have to decide how much time and effort to put into each one.

What if I told you that strength training was also good for heart and lung health and that muscle building was only a long term byproduct under certain conditions?

Strength (this can increase without adding muscle)
Reduction/Prevention of muscle loss due to atrophy, aging, dieting.
Increased bone density
Healthy joints
Injury prevention

These are all benefits of strength training other than just building new muscle.

cdc.gov/physicalactivity/growingstronger/why/

Of course "cardio" has benefits that you may not be able to achieve with strength training alone even though there is some overlap.

circ.ahajournals.org/content/101/7/828/T1.expansion.html

How much of each to do per week will depend on your goals and also personal preference. Some people HATE cardio or strength training so its hard for them to force themselves to do it. You just have to find that balance that works for you.

Here is a recommendation from the CDC though.

cdc.gov/physicalactivity/everyone/guidelines/adults.html

arussell134

Another vote for both! My cardiologist encouraged me to do cardio to strengthen my heartbeat (And yes, it's worked!). Cardio just gives me amazing endurance and I love it. However, it's strength training that has improved my body composition, empowered me to try new things, and improved my running speed.

I love combining the two in all kinds of ways. Enjoy! And if you're stuck, just move. DO SOMETHING. Anything is better than nothing and it's easier to make adjustments if you're already out there moving than just sitting there, mulling it over. Good luck!

Mr_Knight

They have different physiological effects. Both are necessary for all-round fitness.

Sabine_Stroehm

Liftng4Lis wrote: »

Caloric deficit for weight loss. Weights to help maintain muscle mass while losing.

And cardio is great for your heart and body.

Sabine_Stroehm

jeanevelyn21 wrote: »

BOTH! Weightlifting burns calories when you're not at the gym because your muscles have to work to recover themselves. If you only do cardio, the weight will come back when you quit working out.

WRONG
The weight will "come back" when you eat more than you burn.

gothchiq

Do them both right from the start. Works better to give you a nice looking body.

RaspberryTickleChicken

It depends ... on what works for you & how your body works

For me, I tried both in the beginning & it did nothing for me.

So then I did straight cardio until I reached goal and only then did I start to incorporate weight bearing exercises.

My body just didn't seem to respond to weights when I was trying to loose weight.

Everyone is different and as you get further along into your weight loss journey you will find out that in many cases there's no one blanket answer for all.

It's a lot of trial & error.

Best of luck to you!

jdhcm2006

Do both. Cardio is great for your heart. You need a healthy heart. Resistance training is great for building muscle. A combination will give you the body that you want (along with a calorie deficit).

If you don't want to lift heavy then look into a bodyweight training program. But definitely do both.

Unknown

This content has been removed.

enm2122

MlleKelly wrote: »

Definitely both, but also combine with keeping on as much of a healthy diet as you can. Lots of lean protein, fresh fruits and veg, and very limited processed/refined carbs and sugars. Your abs are 80% made in the kitchen!

I've discovered the best combination is...well, combination. If you want to tone up fast and drop pounds, try combo moves that work more than one muscle group and incorporate cardio blasts. Here are a few of my favorite programs for just that!

1. Fitness Magazine: This is kind of an older link, but I LOVE this program. It definitely makes your muscles sore and works the whole body, including abs! http://www.fitnessmagazine.com/workout/real-plans/beach-body-circuit-workout/

2. SHAPE Magazine: 5 workouts (mostly cardio) to burn 500 calories in 30 minutes or less. I've linked directly to the last one, which is my favorite since it incorporates full body strengthening moves like squats and push ups.
http://www.shape.com/fitness/cardio/5-ways-burn-500-calories-30-minutes/page/5

3. SHAPE: Plyometrics are the bomb.
http://www.shape.com/fitness/workouts/step-it-plyometric-workout/slide/all

4. SHAPE: This 6-week program is FANTASTIC. It includes links to all of the different workouts. If you're not into the 6-week program or switching it all up, my absolute favorite workout is the Chisel & Burn (first link).
http://www.shape.com/fitness/workouts/6-week-total-body-tone#012914

Good luck!

Great links! Thank you so much!

enm2122

RaspberryTickleChicken wrote: »

It depends ... on what works for you & how your body works

For me, I tried both in the beginning & it did nothing for me.

So then I did straight cardio until I reached goal and only then did I start to incorporate weight bearing exercises.

My body just didn't seem to respond to weights when I was trying to loose weight.

Everyone is different and as you get further along into your weight loss journey you will find out that in many cases there's no one blanket answer for all.

It's a lot of trial & error.

Best of luck to you!

Thanks!

When I joined a gym a year ago, I started both but wasn't seeing the results I wanted. Then i got frustrated and reverted back to my old ways and quit doing as much. I am thinking about focusing on cardio and calisthenics until I get some weight off, then when i get down to where I want to be, work on toning up and refocusing on lifting. I wanted to see if any other had this experience as well. Thank you for reassuring me that there are others that have the same struggle as me!

cleveland67

Both...but remember when you lift you're tightening, toning & building muscle. That being said some people may not see the number on the scale change because muscle weights more than fat. You also have to make sure your diet is working with your goal not against it. In other words crap in mean crappie results. Good stuff in means good results.