Strength Training instead of Cardio?

Virgiree21

Good or bad? I've stopped cardio and started lifting weights. I do four different types of squats 4 sets of 10 each and 6 different arm workouts 4 sets of 15 each. I was thinking about adding some abdominal workouts on my rest days. Will this still help me lose weight or should I start back cardio?

PRMinx

What?

lancelyell

Strength training is a must and High Intensity Interval training for cardio if you're looking for maximum fat loss

47Jacqueline

I don't know what your letters mean, but if you something like Body Pump or Boot Camp you get both.

Virgiree21

Sorry! Just fixed it.

tkillion810

Depends on what your goals are?

Virgiree21

My goal is so lose at least 40lb. I want to gain some muscle mass but I was told that can't happen eatting at deficit so for now just to get stronger.

PRMinx

I think that a combination of strength training and cardio is the best approach for both weight loss and overall fitness. It doesn't need to be one or the other, nor should it be.

rsclause

I "feel" like I get my best fat loss from cardio (running). I mix in some resistance for tone but I am not trying to bulk up either. I haven't run in a month and put 14 pounds back on.

Azdak

Fat loss occurs when you maintain a long term calorie deficit. Resistance training is important to conserve lean mass while maintaining a deficit. That is the specific contribution. It is not "better for fat loss" outside of the calories burned doing the exercises.

As long as they maintain a calorie deficit, people can use any combination of resistance training, endurance cardio, and HIIT to achieve weight loss goals. Which combo will be more effective for you depends on goals, preferences, fitness level, experience, motor skills, etc.

missADS1981

strength training is also a cardio activity, especially if you are lifting heavy and in super sets to keep the heart rate up. on a leg day with my HRM i log about 500 calories. if fat loss is needed you can work in some HIIT cardio 2-3 times a week on top of lifting

jdhcm2006

IMO, it's important to do both cardio and strength training. So I would suggest tossing in a maybe 2-3 days of cardio a week, nothing super strenuous, 20-30 minutes would be good.

Azdak

missADS1981 wrote: »

strength training is also a cardio activity, especially if you are lifting heavy and in super sets to keep the heart rate up. on a leg day with my HRM i log about 500 calories. if fat loss is needed you can work in some HIIT cardio 2-3 times a week on top of lifting

Actually the "cardio" effects of strength training are higher at lower weights, not higher. Heart rate is not a reliable indicator of an aerobic effect when lifting heavy weights. HR will shoot up, but VO2 does not, so the cardio system is not challenged the same as when HR increases during aerobic exercise. The cardio effects of lifting are modest.

jacksonpt

Weight loss is primarily about diet. Get your intake dialed in and you'll be set.

Calorie deficit for weight loss, exercise for body composition, fitness, strength, health, mood, etc.

Roxiegirl2008

I do both. I have days where there is just cardio and days where I am doing weights. It works for me so I can keep focus. I get bored really easily so my personal hell would be cardio only on a dreadmill.

hamoncan

Do both. Cardio doesn't have to be intense. Brisk walking or swimming is great for you.

IMO, your strength training should mainly concern the big 3, your legs (you got it, squats are the best), your chest (push) and your back (pull). It sounds like you might be doing a lot of incidental arm exercise which is unecessary for the average person just interested in general fitness. Your arms will get plenty of training while you do all the big muscle exercises.

sofaking6

Azdak wrote: »

missADS1981 wrote: »

strength training is also a cardio activity, especially if you are lifting heavy and in super sets to keep the heart rate up. on a leg day with my HRM i log about 500 calories. if fat loss is needed you can work in some HIIT cardio 2-3 times a week on top of lifting

Actually the "cardio" effects of strength training are higher at lower weights, not higher. Heart rate is not a reliable indicator of an aerobic effect when lifting heavy weights. HR will shoot up, but VO2 does not, so the cardio system is not challenged the same as when HR increases during aerobic exercise. The cardio effects of lifting are modest.

@Azdak - do you have any recommended reading to help me understand this? Thanks

sarahlifts

I don't do Cardio, bc I don't like it. My heart rate gets up by lifting heavy. I consider that cardio. FAT is lost or decreased by eating in a deficit. Let your diet do the fat loss work for you. You may need to get a professional free weight training plan. There are plenty out there on sites that are targeted toward strength training. You do not need traditional cardio for fat loss.

goddessofawesome

Why does it have to be one or the other? If you like lifting and you like cardio then there is no reason not to do both.

erickirb

missADS1981 wrote: »

strength training is also a cardio activity, especially if you are lifting heavy and in super sets to keep the heart rate up. on a leg day with my HRM i log about 500 calories. if fat loss is needed you can work in some HIIT cardio 2-3 times a week on top of lifting

The HRM will over estimate cals burned from non steady state cardio as another poster mentioned if affects oxygen uptake differently and the HRM calculation assumes steady state cardio affecting oxygen uptake.

OP: I would suggest following a tried tested and true strength training program such as starting strength, stronglifts 5x5, strong curves, new Rules of Lifting, etc I would also focus on going heavier for lower reps once you have your form down. 15+ reps is muscle endurance, not strength training.

I would also point out that cardio is not needed to lose weight, a calorie deficit is. Cardio burns cals so allows you to eat more and still lose the same amount of weight, but cardio in and of itself will not cause you to lose weight.

BusyRaeNOTBusty

Why are you doing 4 types of squats?

contingencyplan

Strength training, when done in a circuit or complex format, can also give you an excellent cardio workout. That being said, your workout sounds poorly put together and misses a LOT of muscle groups. Regardless of your goals you should be working your whole body. Instead of putting your own workout together I suggest you follow a program.

Hornsby

contingencyplan wrote: »

Strength training, when done in a circuit or complex format, can also give you an excellent cardio workout. That being said, your workout sounds poorly put together and misses a LOT of muscle groups. Regardless of your goals you should be working your whole body. Instead of putting your own workout together I suggest you follow a program.

Agreed. I recommend Ice Cream Fitness, but there are tons that would be much more efficient than what you are currently doing.

cwolfman13

Virgiree21 wrote: »

Good or bad? I've stopped cardio and started lifting weights. I do four different types of squats 4 sets of 10 each and 6 different arm workouts 4 sets of 15 each. I was thinking about adding some abdominal workouts on my rest days. Will this still help me lose weight or should I start back cardio?

IMO, a well rounded fitness regimen is going to include elements of both. Beyond that, why are you just doing squats and arm workouts? What about your back (upper and lower), shoulders, chest, etc? You want to train your whole body...start viewing your body as a total machine, not just a bunch of parts.

If it were me I would get into a good full body routine 3x weekly and do the cardiovascular work of my choice on non-lifting days

Timshel_

Couple good articles I save for reference.

SSC vs HIIT

and

High Rep vs Low Rep (Skip to the summary for a great overview)

As for strength training v. cardio, they should both be done. You are talking the difference between muscle and bone health vs. cardiovascular health by giving up one or the other.

As mentioned earlier, weight loss is more about caloric deficit than most people will ever exercise off.

jessdunn40

HIIT training plus you need to work out your whole body not just the same part over and over again. Variety is really good

goldthistime

Virgiree21 wrote: »

Good or bad? I've stopped cardio and started lifting weights. I do four different types of squats 4 sets of 10 each and 6 different arm workouts 4 sets of 15 each. I was thinking about adding some abdominal workouts on my rest days. Will this still help me lose weight or should I start back cardio?

Both. But if you want to focus on only one or another for some reason (time constraints for example), at your age, where heart health isn't a big deal, I vote for strength training.

Danny_Boy13

IMO I like to have a balance of cardio and strength training. 2-3 days of cardio and 2-3 days of strength training. That way I I have the conditioning and the strength / power for almost anything I do.

TTHdred

The short and very simple answer/truth is you need BOTH plus eating at a healthy calorie deficit to be successful.

TTHdred

goldthistime wrote: »

Virgiree21 wrote: »

Good or bad? I've stopped cardio and started lifting weights. I do four different types of squats 4 sets of 10 each and 6 different arm workouts 4 sets of 15 each. I was thinking about adding some abdominal workouts on my rest days. Will this still help me lose weight or should I start back cardio?

Both. But if you want to focus on only one or another for some reason (time constraints for example), at your age, where heart health isn't a big deal, I vote for strength training.

agreed

JoRocka

lose weight = diet i.e. deficit

wellness/over all composition and health should include a fitness program.

and a well rounded fitness program should include cardiovascular work AND some form o resistance/strength training.