No cardio?

sjhatcu

Is cardio necessary for weight loss? Obviously I know it's cals in vs cals out, but could you do strength training everyday (which builds muscle, which weighs more) and restrict calories and still see a loss on the scale with no cardio involved?

rick_po

You sure can!

Your actual weight will fluctuate some doing a strength program, due to water retained in various places. But you will burn fat on a calorie deficit, which can show up quickly with the measuring tape. The scale will catch up eventually.

jennagoogles13

I recently started replacing my regular cardio sessions with strength training, and though I haven't lost any weight, I definitely noticed some changes in my body. I've lost some inches, and have way more muscle tone, so I'm super happy knowing that I don't have to spend an hour on the treadmill everyday:)

Joe7178

You don't NEED cardio. Just eat less calories than you are burning and you will be golden, preferably 500 calorie deficit to lose 1lb a week

melindasuefritz

YES CARDIO IS ESSENTIAL FOR WEIGHT LOSS

melindasuefritz

guess im WRONG

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Considerations



The truth is, cardio is not essential for weight loss. In his book, "Kiss Cardio Goodbye," author and fitness expert Jim Karas asserts that strength training and diet, rather than cardio, are the best paths to achieving permanent weight loss. According to Karas, there are three ways to lose weight: Eating less, becoming more active and increasing your basal metabolic rate. The fastest way to increase your metabolic rate is to begin a strength training regimen to lose weight.

In fact, a recent Tufts University study indicates that doing strength training several times a week can increase an individual's metabolism by as much as 15%.


Expert Insight



According to professor Gary Hunter, director of the exercise and physiology lab of the school of education at the University of Alabama, building and maintaining muscle mass can help speed up a person's metabolism, because muscle burns 10 to 12 times the calories per pound than fat does. Even while a at rest, individuals with more muscle mass will continue burning more calories per pound.

What this means is that the more muscle mass a person has, the faster his or her metabolism. The most effective way to build muscle mass is through strength training, as both Hunter and Karas assert.





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What is Strength-training?



Strength-training can be achieved in several different ways and doesn't necessarily require a gym or expensive equipment. According to the Mayo Clinic, individuals can use their own body weight through exercises such as crunches, squats and push-ups to achieve significant results. In addition, resistance tubing (exercises that use a long rubber tube to strengthen muscles), free weights and machine weights all help increase and maintain muscle mass.

Pilate's and yoga also aid in building and maintaining muscle mass.


Diet



Of course, strength-training alone won't take you from a size 12 to a size 6. It's also important to eat a healthy, balanced diet. Individuals hoping to lose weight want to stay away from saturated fats, simple carbohydrates and sugary foods, and want to get plenty of complex carbohydrates, lean proteins, fruits, vegetables, vitamins, minerals and water.


Warning



Before embarking on any strength-training regimen, it's important to ask your doctor if you are healthy enough to exercise, particularly if you are overweight or have a very sedentary lifestyle. You will also want to be sure to consult a fitness expert to learn how to properly use free weights, weight machines and other strength-training equipment.

jesshoerner

When you click complete entry, how accurate is it? when it says IF EVERY DAY WERE LIKE TODAY YOUD WEIGH...in 5 weeks. Just wondering if anyone finds that to be accurate?

melindasuefritz

I LOST THE MOST W EIGHT DOING 60 MINUTES OF CARDIO A DAY THOUGH

3foldchord

I personally feel I get enough cardio just living, I don't need to kill myself on a treadmill every day.
Just vacuuming, going up and down stairs carrying laundry, evening walks,with my husband, gardening, the occasional hike, playing in a band, doing dishes.... All these thing get my heart rate up, even weight lifting is little bit of cardio.
It's not like people who don't add cardio exercise aren't getting any exercise for their heart and lungs.

When I do extra cardio as exercise, it makes me so famished I eat more than the extra burnt calories, LOL.

MisterDerpington

I LOST THE MOST W EIGHT DOING 60 MINUTES OF CARDIO A DAY THOUGH

Does your cardio include isometric holds of the Shift key?

operation_cute

Its not technically, and a lot of people exclude it, but I personally include it because I feel like my heart needs more strengthning right now because I kind of suck physically right now haha, three days a week I do 10 min of cardio as my warm up, then do my strength routine, then follow up with about an hour in the pool, trying to stay active the entire time... Then I try to add 2 days of just cardio and rest the other 2 sometimes it'll be zumba, some days I'll play baseball with the family, some days it will be a simple walk... Joining a volly ball team soon too, so that might replace my regular cardio days... Combine that with eating at a calorie deficit (eating my excersise cals back as well) I 'm really happy with the progress I'm having so far (about 2 lbs per week on average) along with a noticable difference in my shape that I really wasn't expecting this early on.. which I think lifting is really playing a big part in because of helping to maintain my lean body mass...