Questions on strength v cardio for a workout noob

MrsBexyBee
MrsBexyBee Posts: 7 Member
edited November 18 in Health and Weight Loss
Hi, I'm looking to start working out soon now that I've lost 7kilos and realized that already my body is feeling much easier to move! My current weight is now 152kilos.

I've always thought that for weightloss, the workout of choice is cardio, cardio and more cardio. While I'm trying to be more active in general day to day and understand the benefits of cardio for your health, I've read a lot of success stories over the past few days to keep up my motivation to log food and am intrigued by the great results people have had shedding weight and getting in shape with strength training and so I have a few questions;

1, is strength or cardio best for weight loss or are they equal?

2, on a limited budget and with limited time would I be better to concentrate on one over the other or split between the two?

3, how should I get started? Invest in some small hand weights? Start with bodyweight exercise?

4, Is there any particular training regime that would be useful for me as a total beginner to look at?

Thanks in advance

Bex

Replies

  • PeachyCarol
    PeachyCarol Posts: 8,029 Member
    edited May 2015
    The best exercise is the exercise you'll do. Resistance training of some kind is important because it preserves lean muscle mass. Cardio isn't necessary, but it has great health benefits.

    Personally, I do both.

    If you're on a super tight budget, there are a couple of great bodyweight programs out there. Here's a beginner bodyweight workout from Nerd Fitness:

    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    You could also look into Convict Conditioning.

    I should add that exercise isn't for weight loss, that's what a calorie deficit does. Exercise is for fitness.
  • isulo_kura
    isulo_kura Posts: 818 Member
    Neither is best for weightloss. What causes weightloss is a calorie deficit which can be created via diet and exercise. You can exercise as much as you like but if you're eating too much you wont lose weight.

    There are lots of strength/weight training proponents on this site I can't really comment as it's not my thing (I find it dull) as all I do is a little Yoga (which I'm not sure would count). The rest of my time is either running or swimming.

    Exercise is mainly for health my advice would be find an activity you like and will keep up. There is little point spending money signing up to a gym and not using it because you hate it. Also exercise doesn't need to involve gyms etc. Think about what you'd like to do if it involves classes see if they do taster sessions. If it's just an outside activity contact local groups. if you wish to try strength training there are many avenues you could go down. I'd post on the fitness board for more specific advice. Good luck and congratulations on your success
  • LKArgh
    LKArgh Posts: 5,178 Member
    For weight loss, you need to eat less than you burn. You can do this by eating significantly less, by changing your lifestyle to more active (as long as you are moving, it is better than being sedentary), or by doing a combination,. Exercise is needed to improve health, and if you are a complete beginner, the important thing is to start, not what you start with. Whatever you are comfortable doing and makes you happy, this is where you should start. When and if your goals get more specific or you get bored, then worry about finetuning your routine. What is easier for you to do and sounds interesting? Walking, cycling, swimming, dancing, looking into videos to follow at home, joining a class, lifting? Whatever it is, start there.
  • atypicalsmith
    atypicalsmith Posts: 2,742 Member
    Eat less calories in than you burn. Simple as that. Strength building is great, but doesn't burn very many calories. Probably not good to do if you have a bunch of pounds to lose, but doesn't hurt. Walk. And walk. Walking doesn't burn many calories, but it's great for your body. If you don't like to walk by yourself, find a friend or a neighbor's dog. Plan your meals in advance and make sure it's not over your calorie goal.

    Recently I was able to cross my legs. OMG! I crossed my legs! Little things like this will spur you on. I also have a stationary bike at home where I watch television while cycling on it. I also do a lot of dancing and walking in place in front of the television.

    You can do this. Be creative!
  • TimothyFish
    TimothyFish Posts: 4,925 Member
    Any exercise is good for you, so find one that you enjoy and do it. But many people find that exercise doesn't help them lose weight. In my personal experience, I lost twenty pounds one year, just from increased cardio. I gained it back over the winter and thought I would do it again the next year. That year, I lost nothing. My most significant results came when I began watching what I was eating.
  • lisalsd1
    lisalsd1 Posts: 1,519 Member
    Cardio is better for helping build your "calorie deficit." You burn more calories while doing cardio than while lifting; but lifting supposedly helps your body burn calories AFTER working out. Lifting is better for building/maintaining muscle. I lost a lot of WEIGHT with cardio; I have lost a lot of FAT while lifting. If your resources are limited and can't join a gym, I would recommend some type of DVD series that incorporates both cardio and weights. I'm pretty sure Jillian Michaels has a program like that.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I do both all sorts.

    I started with DVDs with cardio and resistance training and fitnessblender

    Moved onto heavy weights and walking

    Now biking, lifting, walking, running...

    It's not for weight loss tho it's for health and fitness.

    In your case you can check out fitnessblender.com...very little equipment required. Google you are your own gym.

    Maybe invest in some 3/5/8 and 10lb hand weights and a yoga mat. Walking is free and you can do HIIT with walking.

    Jillian Michaels 30 day shred is a good one.
  • d1664256
    d1664256 Posts: 18 Member
    I've been there, when all the planning and perfecting becomes a hobby, and the actual exercising never happens. Start slow, super slow. Walk, every day, 30 minutes. Then, a few diet substitutions - artificial sweetener, fruit rather than man-made treats, mustard instead of mayo, etc. Just prove, to yourself, that you can do something before you worry about everything.
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  • kshama2001
    kshama2001 Posts: 28,052 Member
    "The best exercise is the exercise you'll do. "

    Seconds.

    I don't currently have a gym membership and am getting plenty of exercise by gardening, walking, yoga, and soon swimming. When I do have a gym membership, I do cardio, as well as strength training for my arms so they will be stronger for swimming and yoga.

    I exercise because I feel and sleep better when I do, and in order to eat the way I want, I need to burn the extra calories.
  • G33K_G1RL
    G33K_G1RL Posts: 283 Member

    I'll repeat it again, because it is the most important : The best exercise is the exercise you'll do!

    I started with badminton and cardio classes. I tried kickboxing, and fell in love with it, still do it twice a week. I did a C25K last summer. This year I started lifting. Start slow, try different things, find something you'll love.

    Regarding what burns more, one hour of cardio will burn more than one hour of lifting, yes, during that hour.

    BUT, building muscle requires energy, and building muscles happens during recovery.

    This is what my coach explained to me. During resistance training, you will break muscle fibers, deplete glycogen (energy stored in muscles) and create new neuronal pathways. After training, your body needs to regenerate broken fibers and rebuild them stronger (protein!!!). The glycogen reserves need to be rebuilt, and will grow with training. Making new neuron connections also uses energy! And overall, lean mass uses more energy than fat cells, so if you keep lean mass, that will keep your BMR higher and make it easier to eat at a deficit.

    Now whatever exercise you choose, the above will happen! But, it happens "more" with resistance training.

    Good luck!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    your weight loss is going to be largely attributable to your consumption, not what exercise you are doing. exercise is very good for you...and it has the added bonus of increasing your body's calorie requisites which can make it easier to create a reasonable calorie deficit without feeling like you're going to die of starvation.

    as a matter of general fitness, it is a good idea to perform both cardiovascular exercises as well as resistance training...generally a 50/50 split is a good place to start. Do 3x weekly of 30- 60 minutes cardio and 3x weekly of a resistance training program (most of which should take you about 60 minutes). Then take a rest day.

    Diet for weight control; exercise for fitness.
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