Can you just do weight training and cut out cardio?

hannahsadler_tn

Maybe it's just me, but I am looking forward to telling people I lost 50 pounds without doing any intentional cardio. I started strength training about 5 weeks into my weight loss and I will never look back. I've done endless amounts of cardio before and yeah, I lost weight, but it wasn't getting me the results I wanted. After just 7 weeks of lifting my body is transforming. And honestly, my heart rate is pretty high during my weightlifting sessions. I lift heavy and don't take long rest periods between sets (maybe 60-90 seconds).

For what it's worth, I'm fairly active anyway and get about 13k steps in a day but I don't consider that cardio, just part of my normal lifestyle.

STEVE142142

It all depends on what your goals and dreams are. Yes your list was right as far as diet lifting and then cardio.

If you just want to look good and cut then you won't need any cardio it's just a matter of the proper diet and the right kind of lifting but if you want to do other sports to me the cardio is a factor that helps your stamina. I'm an avid golfer and I have found that my increased cardio has benefited my game as I don't tire as easily. This has led me to lowering my score so to me the cardio is worth it.

xvolution

Strength training does have some cardio-like effects, depending on how intense the workout is. There is a slight aerobic effect after strength training as your body works to begin the healing process, which can last several hours. The effect isn't as strong as doing actual cardio, but it's still there.

serapel

ndj1979 wrote: »

serapel wrote: »

Thanks everyone. On my leg days, I'm literally dripping with sweat. I try not to stop moving as much as possible. I begin with 105 lb barbell hip thrusts, then 100 lbs reverse hack squats, 20 lbs back extensions, 20 lbs forward leaning lunges, 30 lbs pendulum quadruped hip extension, 70 lb deadlift or cable pull throughs, and other glute exercises with resistant bands, etc.

This workout usually takes 1 hour to complete and it's all glute focused. On this day, it really feels like I'm doing cardio. I do this 2 times a week. Is this an accurate assumption?

ps...I'm actively increasing my weight as I get stronger. I've only been doing glute routines for 3.5 months now and started with a pancake butt. I've gained 3 lbs of muscle.

how do you know you have gained three pounds of muscle?

I have been measured by my PT. I just got assessed by her.

serapel

hannahsadler_tn wrote: »

Maybe it's just me, but I am looking forward to telling people I lost 50 pounds without doing any intentional cardio. I started strength training about 5 weeks into my weight loss and I will never look back. I've done endless amounts of cardio before and yeah, I lost weight, but it wasn't getting me the results I wanted. After just 7 weeks of lifting my body is transforming. And honestly, my heart rate is pretty high during my weightlifting sessions. I lift heavy and don't take long rest periods between sets (maybe 60-90 seconds).

For what it's worth, I'm fairly active anyway and get about 13k steps in a day but I don't consider that cardio, just part of my normal lifestyle.

Good for you! that's awesome!!! 50 lbs....that's my 6 year old son!!!

Keep up the training and make sure you add barbell hip thrusts to your routine. It's soooo good for your glutes and core. My bum is beginning to look really round and it was a pancake. I'm now hip thrusting two 35 lb plates with the olympic bar - a total of 115 lbs TODAY!!! woot!!!

I've been reading info from the "Glute Guy" and he's awesome. He has some great videos too. His name is Bret Contreras - he's easy on the eyes too.

hannahsadler_tn

serapel wrote: »

Good for you! that's awesome!!! 50 lbs....that's my 6 year old son!!!

Keep up the training and make sure you add barbell hip thrusts to your routine. It's soooo good for your glutes and core. My bum is beginning to look really round and it was a pancake. I'm now hip thrusting two 35 lb plates with the olympic bar - a total of 115 lbs TODAY!!! woot!!!

I've been reading info from the "Glute Guy" and he's awesome. He has some great videos too. His name is Bret Contreras - he's easy on the eyes too.

I really like Bret Contreras. I do barbell hip thrusts every once in a while but usually deadlifts leave me gassed so I don't have much in the tank to do anything else on leg day after that! LOL I really do need to incorporate more of that, though. How long has it taken you to see results with doing those?

serapel

hannahsadler_tn wrote: »

serapel wrote: »

Good for you! that's awesome!!! 50 lbs....that's my 6 year old son!!!

Keep up the training and make sure you add barbell hip thrusts to your routine. It's soooo good for your glutes and core. My bum is beginning to look really round and it was a pancake. I'm now hip thrusting two 35 lb plates with the olympic bar - a total of 115 lbs TODAY!!! woot!!!

I've been reading info from the "Glute Guy" and he's awesome. He has some great videos too. His name is Bret Contreras - he's easy on the eyes too.

I really like Bret Contreras. I do barbell hip thrusts every once in a while but usually deadlifts leave me gassed so I don't have much in the tank to do anything else on leg day after that! LOL I really do need to incorporate more of that, though. How long has it taken you to see results with doing those?

I have gotten way better results from hip thrusts than any other leg exercise. Literally, 2-3 weeks, my bum began to grow very noticeably. I don't get that kind of result from squats or deadlifts.

I do the hip thrusts first and then the squatting and deadlifts afterwards.

Hope this helps

fitgamercatlady

serapel wrote: »

hannahsadler_tn wrote: »

serapel wrote: »

Good for you! that's awesome!!! 50 lbs....that's my 6 year old son!!!

Keep up the training and make sure you add barbell hip thrusts to your routine. It's soooo good for your glutes and core. My bum is beginning to look really round and it was a pancake. I'm now hip thrusting two 35 lb plates with the olympic bar - a total of 115 lbs TODAY!!! woot!!!

I've been reading info from the "Glute Guy" and he's awesome. He has some great videos too. His name is Bret Contreras - he's easy on the eyes too.

I really like Bret Contreras. I do barbell hip thrusts every once in a while but usually deadlifts leave me gassed so I don't have much in the tank to do anything else on leg day after that! LOL I really do need to incorporate more of that, though. How long has it taken you to see results with doing those?

I have gotten way better results from hip thrusts than any other leg exercise. Literally, 2-3 weeks, my bum began to grow very noticeably. I don't get that kind of result from squats or deadlifts.

I do the hip thrusts first and then the squatting and deadlifts afterwards.

Hope this helps

Same. Barbell hip thrusts are my #1 booty workout. Straight-legged instead of traditional deadlifts for me after though

lorrpb

Since heart disease is one of the top killers in this country (USA) and many others, maintaining good cardiovascular health throughout your life is a great idea. It's not guaranteed to prevent every heart condition, but sure helps with the majority of them.

drwilseyjr

I rarely do cardio, but have no problem jogging three or more miles. I do, however, have lifting days where I do high volume intensely with minimal rests between sets/movements. Usually during a deload week.

pdxhak

serapel wrote: »

I hate cardio. I'd like to cut it out and just concentrate on lifting heavy weights. I'm about 20% body fat, 45 years old and female. I don't need to lose body fat.

I have read that the most important things (in priority sequence) are:

1. diet
2. weight training
3. cardio

The article stated that cardio is not important if you're lifting heavy. true?

Rest less time between sets. Your strength training will be your cardio as well. If you have not looked into supersets then it is work checking out.

Syneea

serapel wrote: »

Thanks everyone. On my leg days, I'm literally dripping with sweat. I try not to stop moving as much as possible. I begin with 105 lb barbell hip thrusts, then 100 lbs reverse hack squats, 20 lbs back extensions, 20 lbs forward leaning lunges, 30 lbs pendulum quadruped hip extension, 70 lb deadlift or cable pull throughs, and other glute exercises with resistant bands, etc.

This workout usually takes 1 hour to complete and it's all glute focused. On this day, it really feels like I'm doing cardio. I do this 2 times a week. Is this an accurate assumption?

ps...I'm actively increasing my weight as I get stronger. I've only been doing glute routines for 3.5 months now and started with a pancake butt. I've gained 3 lbs of muscle.

How quickly did you notice a difference? Are you eating in a surplus? What's your progress thus far in that area? I've established my glute workout schedule and I'm Really starting tmr no matter what. I've been doing lots of body weight exercises (and they really have worked for me in terms of sculpting) but I'd like to increase in size on my lower half...


EDIT: I noticed your responses to these questions after reading further through the thread...Please feel free to add any additional tips/comments regarding lower body muscle building!

Michael190lbs

When I power lifted I would have over 5 min between sets so hardley getting my heart rate up for long and the workouts were 2 plus hours which sucks. Now Im out in 75 min and my HR is always above 130 but I do pull ups or Lunges between every set everyday I workout its intense but I just love the way I feel and look fantastic. More Athletic than a bodybuilder type body comp at this point.

Tallawah_

serapel wrote: »

I hate cardio. I'd like to cut it out and just concentrate on lifting heavy weights. I'm about 20% body fat, 45 years old and female. I don't need to lose body fat.

I have read that the most important things (in priority sequence) are:

1. diet
2. weight training
3. cardio

The article stated that cardio is not important if you're lifting heavy. true?

Hmmmm...never mind the 'studies'...I think you already know the answer to that if you're honest. Bit surprised that you can't find a form of cardio you enjoy. I hate running and don't do it. 400m is 350 too far! Good luck

serapel

Syneea wrote: »

serapel wrote: »

Thanks everyone. On my leg days, I'm literally dripping with sweat. I try not to stop moving as much as possible. I begin with 105 lb barbell hip thrusts, then 100 lbs reverse hack squats, 20 lbs back extensions, 20 lbs forward leaning lunges, 30 lbs pendulum quadruped hip extension, 70 lb deadlift or cable pull throughs, and other glute exercises with resistant bands, etc.

This workout usually takes 1 hour to complete and it's all glute focused. On this day, it really feels like I'm doing cardio. I do this 2 times a week. Is this an accurate assumption?

ps...I'm actively increasing my weight as I get stronger. I've only been doing glute routines for 3.5 months now and started with a pancake butt. I've gained 3 lbs of muscle.

How quickly did you notice a difference? Are you eating in a surplus? What's your progress thus far in that area? I've established my glute workout schedule and I'm Really starting tmr no matter what. I've been doing lots of body weight exercises (and they really have worked for me in terms of sculpting) but I'd like to increase in size on my lower half...


EDIT: I noticed your responses to these questions after reading further through the thread...Please feel free to add any additional tips/comments regarding lower body muscle building!

once I threw in the barbell hip thrust, things started to really happen. Combined with compound exercises like squats and deadlifts...big differences.

I'm not eating at a surplus really. I am eating lots of protein tho. To build muscle, women only need to eat an extra 100-200 cals a day...not a whole lot of a surplus really.