Cardio vs lifting while trying to lose weight
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If you're saying you can gain that much on a calorie deficit, I'll emphatically disagree.BillMcKay1 wrote: »
Now, keep in mind realistic muscle growth depends on age, sex, diet and training. We are talking 1lb a month for women and 1-2lbs a month for men.CharlieBeansmomTracey wrote: »angelwowings23 wrote: »You need both. If you're in a caloric deficit on a daily basis, over-training on cardio can do some damage to your metabolism. You also run the risk of ending up in the "skinny fat" territory and no one, that I know of - at least, likes that look. Honestly, you need to find a good balance of both. I'm a total cardio junkie but once I started including a caloric deficit into my life, it quickly turned against me. Once I started implementing a strength routine, as well...things fell into place. Cardio will help you burn fat, but if you aren't building that muscle up underneath...it's not pretty. To give you an example of what I'm doing: I have a week where I focus more on cardio so each day I do about 30-35 minutes of straight high impact, high intensity cardio and follow that up with 20-30 minutes of strength training while incorporating short cardio bursts to keep the heart rate elevated. On alternating weeks, I do a 30-40 minute strength routine that still has short cardio bursts thrown in and then tack on a 20-minute circuit training routine that includes both strength and cardio and top off the whole workout with a PiYo workout (higher intensity yoga/pilates routine). Working for me so far. My body doesn't respond well when I don't have at least a little bit of cardio in daily, but you can't overdo it. It'll take some trial and error to determine what your body needs more of, but you do need both...and over-training with cardio will only lead to a negative result. Hope that helped on some level.
if you are in a deficit and lifting weights you arent going to be building much muscle. you need to be in a surplus for that. you may build up some but its not going to be enough to burn a lot of calories.
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Not significant (1-2lbs of muscle a month like you stated) muscle that one can visually see though.BillMcKay1 wrote: »CharlieBeansmomTracey wrote: »BillMcKay1 wrote: »CharlieBeansmomTracey wrote: »angelwowings23 wrote: »You need both. If you're in a caloric deficit on a daily basis, over-training on cardio can do some damage to your metabolism. You also run the risk of ending up in the "skinny fat" territory and no one, that I know of - at least, likes that look. Honestly, you need to find a good balance of both. I'm a total cardio junkie but once I started including a caloric deficit into my life, it quickly turned against me. Once I started implementing a strength routine, as well...things fell into place. Cardio will help you burn fat, but if you aren't building that muscle up underneath...it's not pretty. To give you an example of what I'm doing: I have a week where I focus more on cardio so each day I do about 30-35 minutes of straight high impact, high intensity cardio and follow that up with 20-30 minutes of strength training while incorporating short cardio bursts to keep the heart rate elevated. On alternating weeks, I do a 30-40 minute strength routine that still has short cardio bursts thrown in and then tack on a 20-minute circuit training routine that includes both strength and cardio and top off the whole workout with a PiYo workout (higher intensity yoga/pilates routine). Working for me so far. My body doesn't respond well when I don't have at least a little bit of cardio in daily, but you can't overdo it. It'll take some trial and error to determine what your body needs more of, but you do need both...and over-training with cardio will only lead to a negative result. Hope that helped on some level.
if you are in a deficit and lifting weights you arent going to be building much muscle. you need to be in a surplus for that. you may build up some but its not going to be enough to burn a lot of calories.
Sorry, but that is not true. If you are 7%BF and ripped, ya you are not going to put on muscle in a deficit situation. You have no reserves to fuel growth. If you are 35%BF and embark upon a consistent program of resistance training with linear progression, you can and will build muscle while in a caloric deficit. If you have never done resistance training before you can see some nice "newbie" growth of muscle for the first 3-6 months. Now, keep in mind realistic muscle growth depends on age, sex, diet and training. We are talking 1lb a month for women and 1-2lbs a month for men.
The whole point of the caloric deficit is to force your body to burn internal energy reserves (ie: fat) to operate your body, and repair and grow muscle if you add in the external stimuli of resistance training. Resistance training backed by sufficient levels of protein during caloric deficit is also key to maintaining the muscle mass you have while losing weight. Losing that muscle mass while shedding lbs can adversely affect your BMR down the line, especially on a super low cal diets people seem to love going on.
Eventually as your BF drops and you have less and less reserves it becomes harder and harder to gain muscle while in deficit. Which is why you see bodybuilders and physique competitors going through bulk and cut cycles. Bulk to gain, then cut and try and hold on to as much of the gains as you can while getting comp ready.
you will get some newbie gains sure but they will slack off and being a woman there is no guarantee she will gain 1lb a month of muscle either.muscle is primarily built up in a surplus. Im sure a lot of the other members who have been here awhile will validate that as well.if that were the case I should have a decent amount of muscle after 4 years of lifting. I dont have nearly what you are saying I should have.its very hard to grow muscle in a deficit.you eat in a surplus,and do progressive lifting to fuel growth. I dont see where body fat has anything to do with growing muscle? are you saying you use your fat to create muscle?
It pretty common knowledge that you can and do build muscle while in a deficit.
A.C.E. Certified Personal and Group Fitness Trainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Being able to poke at them could just mean you have less fat covering them. Same thing with definition. One looks more muscular when more definition shows through, but that doesn't necessarily mean muscle was built.berolcolour wrote: »I've read that building muscle and preventing muscle loss on a deficit depends more on protein intake than calories consumed. By eating 1.2g protein/kg body weight you can continue to build muscle - for me this is a 50% higher than what MFP recommend but not excessive.
Just personally I've gained muscle on a deficit. I know this because I can poke at them and they are definitely muscles!
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
2 -
Being able to poke at them could just mean you have less fat covering them. Same thing with definition. One looks more muscular when more definition shows through, but that doesn't necessarily mean muscle was built.berolcolour wrote: »I've read that building muscle and preventing muscle loss on a deficit depends more on protein intake than calories consumed. By eating 1.2g protein/kg body weight you can continue to build muscle - for me this is a 50% higher than what MFP recommend but not excessive.
Just personally I've gained muscle on a deficit. I know this because I can poke at them and they are definitely muscles!
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I'm not an idiot. I know fat covers muscle. My thighs are larger than they were, they have muscle definition above the knee where there wasn't fat or muscle before.0 -
Although yes, more muscle has a positive influence on your metabolism it would be incorrect to suggest muscle weighs more than fat. A Lb of fat will weight exactly the same as a Lb of muscle, there would be more of the fat than muscle because of mass/density. Weight and mass/density are not the same.jollyjeepers wrote: »The one thing that I don't think has been mentioned here (unless I missed it) is that while muscle does weigh more than fat, the more muscle you have the more fat it will burn with metabolism.
As for myself, I typically strength train 5 days a week for about 40-50 minutes and generally (but not always) follow it up with a 15 min HIIT routine on my static bike.
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BillMcKay1 wrote: »BillMcKay1 wrote: »CharlieBeansmomTracey wrote: »BillMcKay1 wrote: »CharlieBeansmomTracey wrote: »angelwowings23 wrote: »You need both. If you're in a caloric deficit on a daily basis, over-training on cardio can do some damage to your metabolism. You also run the risk of ending up in the "skinny fat" territory and no one, that I know of - at least, likes that look. Honestly, you need to find a good balance of both. I'm a total cardio junkie but once I started including a caloric deficit into my life, it quickly turned against me. Once I started implementing a strength routine, as well...things fell into place. Cardio will help you burn fat, but if you aren't building that muscle up underneath...it's not pretty. To give you an example of what I'm doing: I have a week where I focus more on cardio so each day I do about 30-35 minutes of straight high impact, high intensity cardio and follow that up with 20-30 minutes of strength training while incorporating short cardio bursts to keep the heart rate elevated. On alternating weeks, I do a 30-40 minute strength routine that still has short cardio bursts thrown in and then tack on a 20-minute circuit training routine that includes both strength and cardio and top off the whole workout with a PiYo workout (higher intensity yoga/pilates routine). Working for me so far. My body doesn't respond well when I don't have at least a little bit of cardio in daily, but you can't overdo it. It'll take some trial and error to determine what your body needs more of, but you do need both...and over-training with cardio will only lead to a negative result. Hope that helped on some level.
if you are in a deficit and lifting weights you arent going to be building much muscle. you need to be in a surplus for that. you may build up some but its not going to be enough to burn a lot of calories.
Sorry, but that is not true. If you are 7%BF and ripped, ya you are not going to put on muscle in a deficit situation. You have no reserves to fuel growth. If you are 35%BF and embark upon a consistent program of resistance training with linear progression, you can and will build muscle while in a caloric deficit. If you have never done resistance training before you can see some nice "newbie" growth of muscle for the first 3-6 months. Now, keep in mind realistic muscle growth depends on age, sex, diet and training. We are talking 1lb a month for women and 1-2lbs a month for men.
The whole point of the caloric deficit is to force your body to burn internal energy reserves (ie: fat) to operate your body, and repair and grow muscle if you add in the external stimuli of resistance training. Resistance training backed by sufficient levels of protein during caloric deficit is also key to maintaining the muscle mass you have while losing weight. Losing that muscle mass while shedding lbs can adversely affect your BMR down the line, especially on a super low cal diets people seem to love going on.
Eventually as your BF drops and you have less and less reserves it becomes harder and harder to gain muscle while in deficit. Which is why you see bodybuilders and physique competitors going through bulk and cut cycles. Bulk to gain, then cut and try and hold on to as much of the gains as you can while getting comp ready.
you will get some newbie gains sure but they will slack off and being a woman there is no guarantee she will gain 1lb a month of muscle either.muscle is primarily built up in a surplus. Im sure a lot of the other members who have been here awhile will validate that as well.if that were the case I should have a decent amount of muscle after 4 years of lifting. I dont have nearly what you are saying I should have.its very hard to grow muscle in a deficit.you eat in a surplus,and do progressive lifting to fuel growth. I dont see where body fat has anything to do with growing muscle? are you saying you use your fat to create muscle?
It pretty common knowledge that you can and do build muscle while in a deficit.
You can build muscle in a deficit but not a lot of new muscle. And it would be dependent on leanness, the training program, how new to lifting your are, if you are a returning person to lifting, how steep your deficit is and genetic potential. Not everyone can do it. And many dont have adequate training or nutrition.
Which I covered pretty extensively above including that the more trained you get and leaner you, are the harder it becomes until it requires a surplus. Muscle gain is also not linear. First couple years are easier to put on muscle. The longer you lift the less muscle you can expect to gain each year until (if you are natural) until you reach a peak.
I would suggest you covered a part of it. If you are running a steep deficit (750-1000 calories per week), the likelihood of building muscle diminishes (even at 35% body fat) and you will not gain a 1/2lb per week (males) or 1/4 per week (females) as that is the same growth rate of those in surpluses.
The majority of people I have seen to gain muscle during a deficit, do it with a moderate deficit and their gains are like 6 - 10 lbs of lean body mass (more than just muscle) over the course of their entire weigh loss, which could be over a year or so.2 -
Although yes, more muscle has a positive influence on your metabolism it would be incorrect to suggest muscle weighs more than fat. A Lb of fat will weight exactly the same as a Lb of muscle, there would be more of the fat than muscle because of mass/density. Weight and mass/density are not the same.jollyjeepers wrote: »The one thing that I don't think has been mentioned here (unless I missed it) is that while muscle does weigh more than fat, the more muscle you have the more fat it will burn with metabolism.
As for myself, I typically strength train 5 days a week for about 40-50 minutes and generally (but not always) follow it up with a 15 min HIIT routine on my static bike.
You need to gain a lot of muscle to have any real positive impact on energy expended. For each lb you gain, its roughly 4-6 extra calories burned per day.2 -
berolcolour wrote: »I've read that building muscle and preventing muscle loss on a deficit depends more on protein intake than calories consumed. By eating 1.2g protein/kg body weight you can continue to build muscle - for me this is a 50% higher than what MFP recommend but not excessive.
Just personally I've gained muscle on a deficit. I know this because I can poke at them and they are definitely muscles!
This would depend on lean you are. The more lean you are, the higher your protein requirements. For a large in part, it's 1.5-2.2g per kg of mass.
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They are lifting naked? Is that sanitary? Or safe?
ETA: someone beat me to the punch on page 1...0 -
Cardio and weight lifting are both vital for weight loss. Cardio increases your metabolism, heightens your immune system and help your respiratory system as well. Weight training provides some of the same benefits but it also provides tension on your muscles which will help you burn more fat in specific areas.0
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Can someone provide some links to some YouTube videos for strength training for women? I have searched, but a lot of what I find do not spend time on telling you how to do it right, but just show you they are lifting X weight.0
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CharlieBeansmomTracey wrote: »angelwowings23 wrote: »You need both. If you're in a caloric deficit on a daily basis, over-training on cardio can do some damage to your metabolism. You also run the risk of ending up in the "skinny fat" territory and no one, that I know of - at least, likes that look. Honestly, you need to find a good balance of both. I'm a total cardio junkie but once I started including a caloric deficit into my life, it quickly turned against me. Once I started implementing a strength routine, as well...things fell into place. Cardio will help you burn fat, but if you aren't building that muscle up underneath...it's not pretty. To give you an example of what I'm doing: I have a week where I focus more on cardio so each day I do about 30-35 minutes of straight high impact, high intensity cardio and follow that up with 20-30 minutes of strength training while incorporating short cardio bursts to keep the heart rate elevated. On alternating weeks, I do a 30-40 minute strength routine that still has short cardio bursts thrown in and then tack on a 20-minute circuit training routine that includes both strength and cardio and top off the whole workout with a PiYo workout (higher intensity yoga/pilates routine). Working for me so far. My body doesn't respond well when I don't have at least a little bit of cardio in daily, but you can't overdo it. It'll take some trial and error to determine what your body needs more of, but you do need both...and over-training with cardio will only lead to a negative result. Hope that helped on some level.
if you are in a deficit and lifting weights you arent going to be building much muscle. you need to be in a surplus for that. you may build up some but its not going to be enough to burn a lot of calories. there is also no proof that doing just cardio will lead to negative results or damage your metabolism(it either works or it doesnt),sure you may not strengthen up the muscle and you will lose some while losing weight that is normal,but what negative effects are you talking about? what works for you may not work for everyone else. some never do cardio and just lift weights. YMMV
That's actually not right. As long as you're getting in enough protein you can definitely maintain, and even build, lean muscle mass. If you're trying to bulk, your statement would be an accurate one.0 -
I see other people have covered this... so there that was. Lol.0
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Still a positive influence but really wasn't the primary point of my post.
Although yes, more muscle has a positive influence on your metabolism it would be incorrect to suggest muscle weighs more than fat. A Lb of fat will weight exactly the same as a Lb of muscle, there would be more of the fat than muscle because of mass/density. Weight and mass/density are not the same.jollyjeepers wrote: »The one thing that I don't think has been mentioned here (unless I missed it) is that while muscle does weigh more than fat, the more muscle you have the more fat it will burn with metabolism.
As for myself, I typically strength train 5 days a week for about 40-50 minutes and generally (but not always) follow it up with a 15 min HIIT routine on my static bike.
You need to gain a lot of muscle to have any real positive impact on energy expended. For each lb you gain, its roughly 4-6 extra calories burned per day.
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I got down from 15% Body Fat to 9% Body Fat in 3 Months doing Weights 5 times a week for 40 minutes and only 10-15 mins of HIT training/Circuits. you don't need to be in a gym for more then an hour! Too many people believe the more you do the bigger your going to get.....just NO. Read into it0
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It's a nutty place some days.
I see what you did there.0 -
What part of "much muscle" do people not understand?0
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MitchWhite2015 wrote: »Cardio and weight lifting are both vital for weight loss. Cardio increases your metabolism,
No.... heightens your immune system and help your respiratory system as well.
Yes.Weight training ... help you burn more fat in specific areas.
No.
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My vote is CARDIO Just my PERSONAL experience... doing cardio and body weight exercises (Just walking 1 hour a day replacing 1 meal with a salad + protein either chicken or hard boiled eggs, cutting out soda pop) I was able to burn off about 102lbs in 1 year. Met with a new personal trainer got me doing almost exclusively weight training with 5-15min of cardio I put back on about 80lbs in that year. My lean body mass only went up about 10-15lbs of muscle gained. Now I'm back doing almost all cardio with 1 day of lifting (Deadlifts, squats, leg press, bench press, free weights, cable crosses, back rows, pull ups.. spend 3-4 hours in the gym this day) I've lost 60lbs so far just doing 1 day of lifting and the rest 6 days of cardio (jog 2.5miles + 60minutes on a elliptical or sit down bike) or do a 5+mile walk that day depending on when I wake up, and how I feel.0
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MitchWhite2015 wrote: »Cardio and weight lifting are both vital for weight loss. Cardio increases your metabolism,
No.... heightens your immune system and help your respiratory system as well.
Yes.Weight training ... help you burn more fat in specific areas.
No.
Weight training assists you in burning fat, it doesn't actually burn FAT cardio doesn't increase your metabolism. Food Intake increases your metabolism depending on what you eat.0
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