Balancing Cardio and Weight Lifting

bonitami

Lately I've been reading a lot about the benefits of weight lifting on losing weight. I hadn't realized, but apparently this is a huuuge debate. I am trying for both, but I'm not sure where to start. I've been a cardio bunny for about a year and have seen some results, but my body doesn't look the way I want it to, no definition. So, I was wondering what is your stand? Cardio, weight lifting or both?

oldbikegirl

Both. If you are looking to achieve definition weight training is necessary. Most importantly weight training helps to keep bone density.

GregJourney

Weight loss without strength training will result in muscle loss. I mix in strength training with my cardio. 30 mins of cardio 5 days a week, 3 of those day I mix in a little strength training to tone and maintain my muscle mass

sijomial

Both.
I want to be fit, strong and healthy for as long as I can - and feel great.

A typical week for me would be three cardio and three weights sessions a week on alternate days, one rest or gentle activity day.

Even if you hate one or the other you can get a huge benefit from doing some of both - the 80/20 rule if you like.

ew_david

I do both, but lifting did wonders for my body so that's where my priority lies. I lift 4 days a week doing an upper/lower split. I only run once a week for cardio because that's all the time I'm willing to devote to it.

lcuconley

There are many ways to be fit, so I cross train: weights, soccer, yoga, spin. I agree with gregjourney about muscle loss (definitely don't want that!) and I find that I am more successful with dieting when I lift.

shabaity

I train mma in the evenings, strength train 3 times a week, and walk an hr+ twice a week. This is not including my waitressing hrs which is 7 hours of standing and walking.

cwolfman13

bonitami wrote: »

Lately I've been reading a lot about the benefits of weight lifting on losing weight. I hadn't realized, but apparently this is a huuuge debate. I am trying for both, but I'm not sure where to start. I've been a cardio bunny for about a year and have seen some results, but my body doesn't look the way I want it to, no definition. So, I was wondering what is your stand? Cardio, weight lifting or both?

Try to look at exercise and fitness as something separate from weight loss...it's true that fitness and diet go hand in hand, but they really are two very separate things. As a matter of general fitness, you would want to do both cardio (for cardiovascular health and aerobic endurance) as well as resistance training (to maintain lean mass, to be strong, increased bone density, body composition, etc).

Losing weight is about consuming less energy (calories) than your body expends overall, over time. Exercise in and of itself isn't going to inherently put you in a deficit of energy position and in fact, the most difficult times I've had weight management wise is when I'm actively training and doing a lot of exercise...'cuz a lot of exercise = being hungry as your body is going to naturally want to recoup that energy loss for recovery as intensive exercise is also pretty hard on the body.

A reasonably good starting point would be to do 30-60 minutes of cardio 3x per week and a full body resistance training program 3x per week on opposing days. The definition and "tone" you're looking for isn't going to come from dieting and cardio...that look requires muscle and resistance training is how you train those muscles.

losingitseattle

This is a great blog post on that very topic by Girls Gone Strong. Love this blog and their mission.

https://www.girlsgonestrong.com/how-much-cardio-and-strength-training/

Personally I have been a fitness instructor for 10 years teaching 5-6 classes a week. My physique DID NOT change until I ditched a good portion of the cardio I was doing and added heavy lifting. Dropped 3% BF and 7 lbs. It took a long time because I was only cutting calories 200-300 per day so I wouldn't impact my training. But I'm 46 and fitter than I have ever been. Lifting is the difference and I have tried it all (endurance running, triathlon, 5 spin classes a week, you get the picture). Right now I lift 4x per week for 45 minutes, teach 2 Hiit classes for 30-45 minutes at a time, teach 1 spin class for an hour and then sprinkle in a few walks or 10 min rowing or stair session. I eat 2100-2300 calories a day and maintain my weight at 138-140 at 5'4". BF is 20% +/- 1-2%.

Good luck! I've successfully reformed several cardio bunnies over the years. Give it 12 weeks of an honest try on a good lifting plan before you scurry back to cardio. Take measurements every two weeks and only weigh in every 2 weeks. The scale may go up a bit as you adjust to the lifting but it will go down. I have the same measurements now as I did when I was about 8 lbs lighter!!

jemhh

I like doing both. Lifting I like because I enjoy being stronger and I think it helps my physique. Cardio I like because I enjoy being able to run around and it helps my heart/lungs. I think they both keep me healthy.

I've done various cardio/strength ratios over the last couple of years. The first year I was mostly 50:50 (3 days of each.) Last year I was mostly 2:1 (4 days weights, 2 days cardio.) Right now I'm doing 2 days of heavy lifting, 2 days of weight-based circuits, and 2 days of walking.

Cahgetsfit

personally I do 4x weights and 1x cardio per week. plus on the weekends there is usually cardio-type stuff going on like swimming and walking around, but I don't really count it.

I like it like this. Seemed to take forever to have anything happen (when I started I was banned from cardio by my trainer - I did lifting only for a few months), but then one wonderful day I looked in the mirror and went "OMFG where has all the flab gone and are those muscles I can see starting to pop out?"

so yeah. I'd say 80:20 - weights:cardio

Cahgetsfit

oh yeah - went from 32% BF to 20% BF. Also never had to starve - least amount of cals I ate was 1700 and now am on 2100 but I'm bulking on purpose atm. Not too happy with a fluffier stomach but very happy with more muscle definition. As soon I start to cut I think I will be super happy

lemmie177

Both are great! But I prioritize strength training. I do 4 weight sessions a week and they are non-negotiable. I do cardio because I like it or because I want more wiggle room for yummy food. As soon as I have a stressful week or feel off my game, its the cardio that gets cut out.
My goals are more body composition-oriented rather than purely weight loss-oriented. So, to get where I want to be, I must strength train. Its a bonus that I enjoy it!

losingitseattle

I might add the great thing about weight training is that as soon as your body starts to adapt, you change something about your session. But it still only takes 45 min. With cardio you adapt and suddenly you are now adding another 10 min to get the same results. Before you know it you are stair stepping your life away!

ltworide

I lost about 45 lbs. in total about 5 years ago. I started the weight loss by changing my diet & doing only cardio, mostly treadmill walking & participating in some cardio based classes such as Zumba. Yes I dropped the pounds, 35 in total, but ended up looking like a thinner version of my 'fat' self complete with hanging skin. This is not pretty. I didn't know better at that time that some cardio mixed with resistance training would have been the way to go.

I started lifting weights & doing bodyweight exercises such as push-ups, pull-ups, etc. & eliminated the long slow treadmill jogging completely about 3 years. I lost my last 10 pounds more slowly but have added muscle & definition. My body fat sits at around 22% right now. More importantly to me is improvement in self-confidence, health benefits, strength & improved ability in speed, power, acceleration/deceleration/change of direction, balance & agility.

In the past 2 years or so I've added in more sports/athletic training such as cone, ladder & Bosu drills, angled barbell (landmine) exercises, etc.

At this time I cross train in many areas including sprinting, strength training, athletic training (speed, agility, balance, quick change direction, deceleration, etc), plyo metrics, bodyweight training. I also take Krav Maga, yoga, hike/walk & drop into the occasional Zumba, step, bike & step class for the fun of it. I do the training & activities I enjoy doing.

lorrpb

Both!

KathyApplebaum

Another vote for both. Weight lifting has improved my cardio performance (I've dropped 1:30 on my pace since I started lifting), and cardio is how I deal with stress. The great things they do for my body is bonus.

victoria_1024

I've been doing both as I've lost weight! I like that cardio burns more calories, so then I get to eat more. But I can tell the difference in my body more from the weight training. Fitness blender (workout video program on youtube) has some great combos, where part of the work out is cardio or HIIT, and then part of the work-out is strength training.

I've lost 77 lbs so I'm used to people commenting on my weight changes, but my biggest compliment came when friends started commenting on how fit I look and asking what I do. I do think that's what changed my body shape more drastically.

arditarose

I got great results with very little cardio and mostly weight lifting. Don't judge that by my current pic lol, I'm in the middle of a bulk.