weights or more cardio

nopo2491

I been working out for 10 months now for the first 5-6 months i used to do almost all cardio 6x a week some times twice a day usually on elliptical and lost alot of weight about 80 lbs to be exact, i got kinda bored from doing same thing so i started to weight train i do all kinds of weight train exercices but now my weight is not falling off at all!!! I still do cardio everyday just cut it down to only 30 mins,
I went from 355 to 274 my goal is to drop to 250-240 should i keep going this route? Or keep focusing mainly on cardio and when i reach my goal then start doing weights??????

MeanderingMammal

So it doesn't matter how much phys you do, if you're not eating in deficit. so getting on top of that is your main priority. If you're not losing, then you're not in deficit, so I'd infer from what you're saying that you've reduced your calorie expenditure significantly by cutting back on CV work, but not compensated by eating less.

Notwithstanding that, to help you with your results a balance of CV work and weights is the way ahead for a general objective like you have. Personally I'd suggest a structured programme, rather than just randomly using the kit. Stronglifts is heavily promoted on here amongst others.

As far as CV work is concerned, I can understand being bored on the kit in the gym. Personally I prefer running outdoors, but realise that's not for everyone. Three days of weight training and three days of CV work should help you make progress, as long as your calorie deficit is dialed in.

Sued0nim

eat at a calorie defecit - that's the most important

follow a progressive lifting programme like ice cream fitness or stronglifts 5x5

cardio - do at least 2 x 30 mins sessions a week for cardiovascular fitness or use it as a warm up for weight training

sijomial

"weights or more cardio?"

Neither - a little less food.
(Do both for a balanced program, different health, fitness and body composition benefits.)

You have swapped out some high calorie burning exercise (cardio) for a lower burning exercise (weights) so simply adjust your intake.

By the way "weight falling off" is a bit of a red flag - you should be aiming for steady and sustainable not too fast.

ibnfaqir

You can do cardio but if you are eating at a deficit you can decrease cardio and increase weight training. Since you lost so much weight you can try increasing your calories for eg. instead of a 500 deficit try 200 deficit/or maintence along with heavy weight training. See how your body responds for a week. Your body is used to the deficit so you need to try something new. Sometimes you need to eat more to lose more.

MeanderingMammal

ibnfaqir wrote: »

Your body is used to the deficit so you need to try something new.

huh?

Does not compute...

It's all fairly straightforward really; Calories in> calories out = weight gain, calories in< calories out = weight loss

terbusha

I think that you should do a combination of strength and cardio. More variety is a good thing. Work them both in so that you get the benefits of working your muscles and the calorie burn from cardio. I would suggest that you HIIT cardio workouts though. The higher the intensity, the more effect the cardio will be. Sprint intervals is a great thing to do.