Strength training vs weight loss
PERFECT_SPARTAN
Posts: 3 Member
Hello everyone.
I wonder if strength training should be done while you want to lose some kgs. I read some articles in the Web and opinions differ. Some ppl say that cardio is the only way in the reduction diet and there is no sense to do strength training, because the progress is insignificant - it is much better to do cardio, get fit and start strength training with positive calorie balance. In other way some ppl don't agree.
How it is?
I wonder if strength training should be done while you want to lose some kgs. I read some articles in the Web and opinions differ. Some ppl say that cardio is the only way in the reduction diet and there is no sense to do strength training, because the progress is insignificant - it is much better to do cardio, get fit and start strength training with positive calorie balance. In other way some ppl don't agree.
How it is?
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Replies
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I've read several studies supporting resistance training of some sort - even body weight for those of us with no interest in gyms or exercise hardware. Never seen a negative about it - retaining lean muscle mass helps with weight maintenance if nothing else.0
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Do both, yes cardio is generally better for weight loss because you will burn more calories doing cardio but you will want to also do strength training to make sure that you minimise the chance of losing muscle while losing weight.
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PERFECT_SPARTAN wrote: »I wonder if strength training should be done while you want to lose some kgs.
I think some sort of resistance training (although it doesn't have to be strength training as such) is a very good idea whilst dieting down. While it can slow weight loss (the number you see on the scale) it is good for body composition (the ratio of fat to lean body mass you are carrying) which I think is actually more important to most people in reality.
Some people would argue that you can't put on muscle while in a calorie deficit (which is largely true but some increase can be had in certain categories of people over the short term) so why bother with it?
However that ignores the fact that retaining as much muscle mass as possible is probably a good idea for most people as well as fact you can actually increase strength levels while in a calorie deficit which is useful for day to day life and supporting other sporting activities, strengthening bones to prevent injury and so on.
Doing both is a good idea.
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I suppose it all depends on what you're looking to achieve - I personally don't give a hoot what my scales say if I look damn hot in a bikini.
And just cardio will not give me the body that I want - however what I want and what you want could be very different things!
If the number on the scales is a concern for you, then strength training might not be the way forward as it will help you build muscle and therefore you will weigh more.0 -
Purely for weight loss? Cardio is superior as it burns much more in calories.
However, without some form of resistance training, much of that weight loss will be muscle - not just fat.
Strength training encourages the preservation of muscle through the weight loss process, which normally means you are a lot happier with the shape you are in when you are done.
A lesson I learned the hard way!0 -
Calorie deficit=weight loss. Cardio can help you meet that deficit, but it's more for heart health. Strength training, though, is important to retain LBM while you lose so the loss is targeted on fat rather than muscle (unlike what was said above, you generally do not gain muscle and lose weight at the same time).0
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Wrong! Weights always trump cardio, hands down.0
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Strength training should always be done. Never wait to lose weight & then start.0
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Calorie deficit=weight loss. Cardio can help you meet that deficit, but it's more for heart health. Strength training, though, is important to retain LBM while you lose so the loss is targeted on fat rather than muscle (unlike what was said above, you generally do not gain muscle and lose weight at the same time).
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if you want to lose weight than eat in a calorie deficit…
cardio vs strength training depends on what your goals are.0 -
In my honest non-expert opinion, both are important.
To lose weight alone, it's a calorie deficit. To be able to have those extra few calories and overall fitness, any form of cardiovascular exercise will help. To be able to burn fat and have visible definition and shape, it's weight lifting.
To lose my 32 lbs, I combined cardio and strength training. I lost a nice amount of fat and I got down to a reasonably acceptable weight for my height. I'm now at a point where I'm not too fussed about losing more poundage and instead wanting to build some lean muscle so I look how I want to look - Weight training is vital for me now, at this stage.0 -
PinkPixiexox wrote: »In my honest non-expert opinion, both are important.
To lose weight alone, it's a calorie deficit. To be able to have those extra few calories and overall fitness, any form of cardiovascular exercise will help. To be able to burn fat and have visible definition and shape, it's weight lifting.
To lose my 32 lbs, I combined cardio and strength training. I lost a nice amount of fat and I got down to a reasonably acceptable weight for my height. I'm now at a point where I'm not too fussed about losing more poundage and instead wanting to build some lean muscle so I look how I want to look - Weight training is vital for me now, at this stage.
For clarification purposes, you burn fat in a calorie deficit, strength training is not necessary to burn fat, nor is cardio.0 -
Generally I think it's a good idea, but you've got to get your calorie deficit and training intensity/frequency right - too much training or too big a calorie deficit and you'll suffer overtraining symptoms - where you body is unable to recover fully between workouts.0
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I've been eating at a deficit, strength training 4x's/wk, with minimal cardio (15-20mins 3x's/wk) and I'm down 18lbs and about 4" overall. Plus, I've gotten stronger and my body is toning up.
I would do some cardio, but it doesn't have to be primary unless you want it to be.
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I lost over 100# doing strength and cardio workouts. I wouldn't stay away from either completely. I think you will be happier with the results if you do both.0
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If you want to be able to walk up three flights of stairs without being winded, do cardio. If you want to feel stronger, more flexible and see more visible results in your body, do strength training. The scale numbers may not move as fast as you would like but your measurements will make you smile.0
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weight management aside, both are important to overall fitness. weight management and fitness are two completely separate things. the benefits of resistance training while dieting are that you will retain more lean mass than you otherwise would...when you diet, you lose both fat and muscle...resistance training will mitigate some of that loss.
a lot of people who diet and neglect to do resistance training simply don't end up with the body they were hoping for. in that RE, it really depends on the look you're going for...you're not going to get that "fit body" or "toned" looked with dieting and cardio only...that look comes from a well rounded fitness plan along with fat loss from cutting.0 -
I have before and during and afters in my photos. I accept all friends. That said, in nearly 3 years time I've gone from a US size 16/14 (188 lbs) to a size 4(140 lbs). I only did resistance training. I reached a US size 6 less than a year into my journey.
I think some form of cardio and resistance training is optimal when trying to lose.
I choose not to do any cardio bc I don't like it and I don't want to. lol That's just me tho and no one should follow my lead. Bad bad girl.0 -
Don't believe everything you hear. I did mostly cardio (cycling, elliptical, spinning, swimming, jogging, hiking) and very little to no resistance training. I started at 152 lbs and 32% body fat(49lbs) and now at 124 lbs and 18.5% body fat(23lbs). Lean body mass went from 103 to 101, that's 98% retention of lean mass. And of the 28 lbs I've lost, 26 were from fat, that's 93%.samhennings wrote: »Purely for weight loss? Cardio is superior as it burns much more in calories.
However, without some form of resistance training, much of that weight loss will be muscle - not just fat./b
I think what worked for me was that I ate a sufficient amount of food. If I'd severely restricted calories I might have lost more LBM. Also, my protein was 60-75g on average, which dispels another myth about losing leaning mass if you don't eat 100g+.
The only reason I didn't do strength training was because I wasn't interested. I wanted to do just fun exercises. I was also so fat and unfit and even body weight exercises were tough. Now that I'm fitter, thinner and lighter, it's more fun to do bodyweight exercises so I'm starting to add that to my cardio. If someone enjoys both, they should do both.0 -
How much/fast you lose depends on how you manage your calorie deficit. Cardio burns calories and has cardiovascular benefits, resistance training burns fewer calories over the same period of time but has the benefit of helping preserve muscle mass, and whether or not either help you lose weight depends on the number of calories you're eating. You have to find the balance that works for you. Weight training will not slow weight loss unless you've decreased your deficit overall.
Personally, I did weight training three times a week and ran once maybe twice a week when I was losing. I also ate back 100% of my exercise calories. Nonetheless, lost at exactly the rate I wanted to. Your diet will be the most influential factor in weight management.0 -
Traveler120 wrote: »
Don't believe everything you hear. I did mostly cardio (cycling, elliptical, spinning, swimming, jogging, hiking) and very little to no resistance training. I started at 152 lbs and 32% body fat(49lbs) and now at 124 lbs and 18.5% body fat(23lbs). Lean body mass went from 103 to 101, that's 98% retention of lean mass. And of the 28 lbs I've lost, 26 were from fat, that's 93%.samhennings wrote: »Purely for weight loss? Cardio is superior as it burns much more in calories.
However, without some form of resistance training, much of that weight loss will be muscle - not just fat./b
I think what worked for me was that I ate a sufficient amount of food. If I'd severely restricted calories I might have lost more LBM. Also, my protein was 60-75g on average, which dispels another myth about losing leaning mass if you don't eat 100g+.
The only reason I didn't do strength training was because I wasn't interested. I wanted to do just fun exercises. I was also so fat and unfit and even body weight exercises were tough. Now that I'm fitter, thinner and lighter, it's more fun to do bodyweight exercises so I'm starting to add that to my cardio. If someone enjoys both, they should do both.
What method did you use to measure body fat %? Just curious...0 -
juggernaut1974 wrote: »Traveler120 wrote: »
Don't believe everything you hear. I did mostly cardio (cycling, elliptical, spinning, swimming, jogging, hiking) and very little to no resistance training. I started at 152 lbs and 32% body fat(49lbs) and now at 124 lbs and 18.5% body fat(23lbs). Lean body mass went from 103 to 101, that's 98% retention of lean mass. And of the 28 lbs I've lost, 26 were from fat, that's 93%.samhennings wrote: »Purely for weight loss? Cardio is superior as it burns much more in calories.
However, without some form of resistance training, much of that weight loss will be muscle - not just fat./b
I think what worked for me was that I ate a sufficient amount of food. If I'd severely restricted calories I might have lost more LBM. Also, my protein was 60-75g on average, which dispels another myth about losing leaning mass if you don't eat 100g+.
The only reason I didn't do strength training was because I wasn't interested. I wanted to do just fun exercises. I was also so fat and unfit and even body weight exercises were tough. Now that I'm fitter, thinner and lighter, it's more fun to do bodyweight exercises so I'm starting to add that to my cardio. If someone enjoys both, they should do both.
What method did you use to measure body fat %? Just curious...
http://www.calculator.net/body-fat-calculator.html
It uses the US Navy method-height, neck, waist, hips. It was the most consistent way I could keep track and used it from the start. I also figured that if it's good enough for the Navy, it's good enough for me.0 -
juggernaut1974 wrote: »Traveler120 wrote: »
Don't believe everything you hear. I did mostly cardio (cycling, elliptical, spinning, swimming, jogging, hiking) and very little to no resistance training. I started at 152 lbs and 32% body fat(49lbs) and now at 124 lbs and 18.5% body fat(23lbs). Lean body mass went from 103 to 101, that's 98% retention of lean mass. And of the 28 lbs I've lost, 26 were from fat, that's 93%.samhennings wrote: »Purely for weight loss? Cardio is superior as it burns much more in calories.
However, without some form of resistance training, much of that weight loss will be muscle - not just fat./b
I think what worked for me was that I ate a sufficient amount of food. If I'd severely restricted calories I might have lost more LBM. Also, my protein was 60-75g on average, which dispels another myth about losing leaning mass if you don't eat 100g+.
The only reason I didn't do strength training was because I wasn't interested. I wanted to do just fun exercises. I was also so fat and unfit and even body weight exercises were tough. Now that I'm fitter, thinner and lighter, it's more fun to do bodyweight exercises so I'm starting to add that to my cardio. If someone enjoys both, they should do both.
What method did you use to measure body fat %? Just curious...
this was my question.0 -
debrakgoogins wrote: »If you want to be able to walk up three flights of stairs without being winded, do cardio. If you want to feel stronger, more flexible and see more visible results in your body, do strength training. The scale numbers may not move as fast as you would like but your measurements will make you smile.
truth of the matter is this...when I started here 2 years ago as a smoker and 60lbs overweight married to man who doesn't smoke and used to do triathalons and has a very physical job after weight lifting for a year I got less winded than he did going up stairs...even as a smoker...
He is younger, does more physical work than I do and it was the weight lifting that gave that to me...
Don't think for one minute heavy lifting doesn't effect your cardio it does.0 -
Traveler120 wrote: »juggernaut1974 wrote: »Traveler120 wrote: »
Don't believe everything you hear. I did mostly cardio (cycling, elliptical, spinning, swimming, jogging, hiking) and very little to no resistance training. I started at 152 lbs and 32% body fat(49lbs) and now at 124 lbs and 18.5% body fat(23lbs). Lean body mass went from 103 to 101, that's 98% retention of lean mass. And of the 28 lbs I've lost, 26 were from fat, that's 93%.samhennings wrote: »Purely for weight loss? Cardio is superior as it burns much more in calories.
However, without some form of resistance training, much of that weight loss will be muscle - not just fat./b
I think what worked for me was that I ate a sufficient amount of food. If I'd severely restricted calories I might have lost more LBM. Also, my protein was 60-75g on average, which dispels another myth about losing leaning mass if you don't eat 100g+.
The only reason I didn't do strength training was because I wasn't interested. I wanted to do just fun exercises. I was also so fat and unfit and even body weight exercises were tough. Now that I'm fitter, thinner and lighter, it's more fun to do bodyweight exercises so I'm starting to add that to my cardio. If someone enjoys both, they should do both.
What method did you use to measure body fat %? Just curious...
http://www.calculator.net/body-fat-calculator.html
It uses the US Navy method-height, neck, waist, hips. It was the most consistent way I could keep track and used it from the start. I also figured that if it's good enough for the Navy, it's good enough for me.
then the figures you quoted are in question...serious question.
Dexa scan is the best method for getting body fat%...
As for it being good enough for the Navy...I've seen recruits and if they are good enough then I don't want anything to do with that outfit...*smh* speaking as a former serving member.0 -
I personally do all three - strength training, HIIT for cardio, and calorie restriction. Strength training has helped me build and maintain muscle, interval training has given me fantastic cardiovascular results, and the calories lead to fat loss.
Except for the 45 minutes a week spent doing HIIT, I would never want to give any of them up.0 -
Traveler120 wrote: »juggernaut1974 wrote: »Traveler120 wrote: »
Don't believe everything you hear. I did mostly cardio (cycling, elliptical, spinning, swimming, jogging, hiking) and very little to no resistance training. I started at 152 lbs and 32% body fat(49lbs) and now at 124 lbs and 18.5% body fat(23lbs). Lean body mass went from 103 to 101, that's 98% retention of lean mass. And of the 28 lbs I've lost, 26 were from fat, that's 93%.samhennings wrote: »Purely for weight loss? Cardio is superior as it burns much more in calories.
However, without some form of resistance training, much of that weight loss will be muscle - not just fat./b
I think what worked for me was that I ate a sufficient amount of food. If I'd severely restricted calories I might have lost more LBM. Also, my protein was 60-75g on average, which dispels another myth about losing leaning mass if you don't eat 100g+.
The only reason I didn't do strength training was because I wasn't interested. I wanted to do just fun exercises. I was also so fat and unfit and even body weight exercises were tough. Now that I'm fitter, thinner and lighter, it's more fun to do bodyweight exercises so I'm starting to add that to my cardio. If someone enjoys both, they should do both.
What method did you use to measure body fat %? Just curious...
http://www.calculator.net/body-fat-calculator.html
It uses the US Navy method-height, neck, waist, hips. It was the most consistent way I could keep track and used it from the start. I also figured that if it's good enough for the Navy, it's good enough for me.
then the figures you quoted are in question...serious question.
Dexa scan is the best method for getting body fat%...
As for it being good enough for the Navy...I've seen recruits and if they are good enough then I don't want anything to do with that outfit...*smh* speaking as a former serving member.
I can't justify spending $200 every 2 weeks or every month for a DEXA scan just to monitor if I'm losing body fat, when I can use my trusty $2 measuring tape.
Plus, it's about documenting progress. If you use the same method and see changes in the right direction that's what counts. If you use navy method, then calipers, then bodpod then DEXA, you won't get the right picture because all have varying margins of error. It's better to just pick one method and stick with it. And if you change the method, don't compare it with a different one, use the new method moving forward.
It's about progress not perfection.0 -
Traveler120 wrote: »Traveler120 wrote: »juggernaut1974 wrote: »Traveler120 wrote: »
Don't believe everything you hear. I did mostly cardio (cycling, elliptical, spinning, swimming, jogging, hiking) and very little to no resistance training. I started at 152 lbs and 32% body fat(49lbs) and now at 124 lbs and 18.5% body fat(23lbs). Lean body mass went from 103 to 101, that's 98% retention of lean mass. And of the 28 lbs I've lost, 26 were from fat, that's 93%.samhennings wrote: »Purely for weight loss? Cardio is superior as it burns much more in calories.
However, without some form of resistance training, much of that weight loss will be muscle - not just fat./b
I think what worked for me was that I ate a sufficient amount of food. If I'd severely restricted calories I might have lost more LBM. Also, my protein was 60-75g on average, which dispels another myth about losing leaning mass if you don't eat 100g+.
The only reason I didn't do strength training was because I wasn't interested. I wanted to do just fun exercises. I was also so fat and unfit and even body weight exercises were tough. Now that I'm fitter, thinner and lighter, it's more fun to do bodyweight exercises so I'm starting to add that to my cardio. If someone enjoys both, they should do both.
What method did you use to measure body fat %? Just curious...
http://www.calculator.net/body-fat-calculator.html
It uses the US Navy method-height, neck, waist, hips. It was the most consistent way I could keep track and used it from the start. I also figured that if it's good enough for the Navy, it's good enough for me.
then the figures you quoted are in question...serious question.
Dexa scan is the best method for getting body fat%...
As for it being good enough for the Navy...I've seen recruits and if they are good enough then I don't want anything to do with that outfit...*smh* speaking as a former serving member.
I can't justify spending $200 every 2 weeks or every month for a DEXA scan.
I agree...but then I'd be careful suggesting that your numbers documenting your progress are in any way remotely accurate and furthermore I wouldn't be questioning long proven science based on those results.0 -
Traveler120 wrote: »Traveler120 wrote: »juggernaut1974 wrote: »Traveler120 wrote: »
Don't believe everything you hear. I did mostly cardio (cycling, elliptical, spinning, swimming, jogging, hiking) and very little to no resistance training. I started at 152 lbs and 32% body fat(49lbs) and now at 124 lbs and 18.5% body fat(23lbs). Lean body mass went from 103 to 101, that's 98% retention of lean mass. And of the 28 lbs I've lost, 26 were from fat, that's 93%.samhennings wrote: »Purely for weight loss? Cardio is superior as it burns much more in calories.
However, without some form of resistance training, much of that weight loss will be muscle - not just fat./b
I think what worked for me was that I ate a sufficient amount of food. If I'd severely restricted calories I might have lost more LBM. Also, my protein was 60-75g on average, which dispels another myth about losing leaning mass if you don't eat 100g+.
The only reason I didn't do strength training was because I wasn't interested. I wanted to do just fun exercises. I was also so fat and unfit and even body weight exercises were tough. Now that I'm fitter, thinner and lighter, it's more fun to do bodyweight exercises so I'm starting to add that to my cardio. If someone enjoys both, they should do both.
What method did you use to measure body fat %? Just curious...
http://www.calculator.net/body-fat-calculator.html
It uses the US Navy method-height, neck, waist, hips. It was the most consistent way I could keep track and used it from the start. I also figured that if it's good enough for the Navy, it's good enough for me.
then the figures you quoted are in question...serious question.
Dexa scan is the best method for getting body fat%...
As for it being good enough for the Navy...I've seen recruits and if they are good enough then I don't want anything to do with that outfit...*smh* speaking as a former serving member.
I can't justify spending $200 every 2 weeks or every month for a DEXA scan just to monitor if I'm losing body fat, when I can use my trusty $2 measuring tape.
Plus, it's about documenting progress. If you use the same method and see changes in the right direction that's what counts. If you use navy method, then calipers, then bodpod then DEXA, you won't get the right picture because all have varying margins of error. It's better to just pick one method and stick with it. And if you change the method, don't compare it with a different one, use the new method moving forward.
It's about progress not perfection.
of course you are losing body fat...anyone in a calorie restriction is but as mentioned don't question proven science based on the results of a measuring tape and a far from accurate method.
You will lose muscle when losing weight...the only way to prevent losing a lot of it is to get in enough protein and do some sort of resistance program...either heavy lifting, progressive load or even just body weight and ensuring you are eating enough.0
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