lift weights?or cardio?
ardysedwardsmcgrath
Posts: 120 Member
is it best to lift weights when im 248lbs? or jus do cardio? i need to strengthen my knees.. ive got that problem.. im gonna buy a elliptical.. i wanna do in am & pm.. i was wondering if i should join a gym for the lifting but im afraid the scale wont move.. any suggestions?
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Do both if you can. Lifting helps preserve muscle. Take measurements along with your weight. Good luck!14
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It's a good idea to do both. Lifting is going to help you retain muscle to give you a firm body when you reach your goal. Cardio is going to improve your heart and lung health. Starting a lifting program now will pay off and the only reason it would slow your weight loss is by slowing your muscle loss. You won't gain muscle fast enough to impact weight loss.13
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so lifting ill still lose? dont pay attention to the scale right? jus how my cloths r fitting.. OK thanks!
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ardysedwardsmcgrath wrote: »so lifting ill still lose? dont pay attention to the scale right? jus how my cloths r fitting.. OK thanks!
You'll still lose and you'll see it on the scale. If you were closer to your goal weight then you might not see much scale change, but for now if you don't see the scale moving it's a good idea to check to make sure your food diary is accurate.2 -
ok thanks alot usmcmp! I jus want that scale to move&my body to get smaller.. seems like ive been at a yoyo all summer... in this weight amt..
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If you have weak knees I would start with body weight exercises..you don't want to add too much weight when you already have almost 250 to lift.. body weight exercises can be cardio (superset)
You lose through mainly food intake ...don't rely on exercise for the losing parts that's for fitness, health and body composition9 -
ardysedwardsmcgrath wrote: »ok thanks alot usmcmp! I jus want that scale to move&my body to get smaller.. seems like ive been at a yoyo all summer... in this weight amt..
Try setting your goal on here to lose 1 pound per week. I know that sounds painfully slow, but it will help you stick to the number of calories you should eat. If you haven't already you will want to buy a food scale and start weighing your food. Weight loss will come through eating at an appropriate deficit, not through the exercise.5 -
In my opinion wieghts are what you should focus on. You have a sense of progression other than looking at a scale. Compound movements will burn more calories than cardio and make you stronger. Cardio is a good supplement to burn a few extra calories. I was 260lbs and dropped to 168 in a year and a bit. Now floating around 185 but that's beside the point. also diet will be the most important factor on your journey.4
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Definitely both right from the get-go. Lifting will make a huge (positive) impact and it's a great morale boost to keep getting stronger. Cardio for heart health. If you have a time issue, just alternate days.1
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both. My "beginner program" Includes strength training, and cardio and stretching/yoga.2
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wow betterbuns!Congrats how awesome.. thats great motivation to think bout.. seems like its takin me forever.. &i also never thought of body weights.. every1has help me alot im gonna give it my all...usmcmp i do have a food scale.. jus never have used it. How will i know how much to weigh? &o my 1 lb a week doesn't seem like much.. i have on mine now 2lbs i suppose i could try that & see how it goes.. Slower means what staying off longer?or better? No hanging of fat skin. Ive seen ppl like that b4 lose to fast&then their fat hangs.. ewws.. thanks all for all your help&advice!
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You really should do both. For me the fastest results have come from doing high intensity interval training. I do this when I do cardio and when I do strength training. For strength training I started with body weight exercises like push-ups, planks and the like. I've only just started incorporating free weights, 5 weeks into the process. I've seen my body change quite a bit. My clothes are looser and my strength and balance have increased. The scale is moving in the right direction but ever so slowly. I'm okay with that because I can see the other changes.1
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No strength training doesn't burn more calories than moderate cardio let alone intense cardio - but just like cardio the calorie burn isn't the best reason for doing it.
Do both for overall health, fitness, strength and body composition.4 -
Both...as a matter of general fitness, cardiovascular exercise and resistance training of some sort are both important.2
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Muscle burns more than fat. I have lost 81 pounds doing a combination of both cardio and weight training. There are people who say to not weight train until you have reached goal weight ( as in my sister) for weight watchers. Any weight gain , even muscle, she looks at not "good weight". I have less loose skin and more muscle definition. I have 30 lbs to go.2
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Listen to your knees.
If cardio hurts try a recumbent bike for the cardio. If the knees hurt while lifting, use the machines. They will protect your knees because they isolate the muscle groups. Avoid the leg press, leg curl, or leg extensions until your doctor clears you. If it is the weight that is causing the pain, he/she may approve it. If it isn't and you have damage in the knees, they may be banned. Look for exercises both weight and cardio that takes the stress off the knees for now. And do see your doctor.
Weight training will build muscle which does help burn weight. However, gaining muscle while you are burning fat may make it look like you aren't losing as much. You are. Remember the size of a pound of steak [muscle] vs a pound of lard [fat], Your size will change. That's why it is recommended you take measurements and place less attention on the scale.
Cardio helps burn the fat. It is suggested if you do them both on the same day that you do Cardio AFTER the weights because studies show that the weight workout starts the burning and enhances the cardio while doing cardio first doesn't add a thing. [I'm sure there will be a study later saying it doesn't matter but that's how it goes...]
My best results is when I do HIIT on the bike, however, it is the recumbent to protect my knees. They are basically shot due to my former job [I should have let the inmates escape...] The catch with HIIT is you have to be in good shape to tolerate it. You are going to stress your heart and entire body if you do it properly. Do not try it without the doctor's permission and maybe a stress test. I will also say doing cardio even in the Navy never had results like the HIIT does for me. However it may not be the same for every person. As I said, it works for me and it really works because Cardio bores me to death. With HIIT, I don't get a chance to get bored before I'm done.2 -
I'd say walking and light weights along with proper nutrition and you will be where you want to be in no time.2
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ardysedwardsmcgrath wrote: »is it best to lift weights when im 248lbs? or jus do cardio? i need to strengthen my knees.. ive got that problem.. im gonna buy a elliptical.. i wanna do in am & pm.. i was wondering if i should join a gym for the lifting but im afraid the scale wont move.. any suggestions?
If your goal is to strengthen your knees, I would lift weights. If you are experiencing pain in your knees, I would also eat in a deficit to lose weight as this helps many people as well.
If you are eating in a deficit, you WILL lose weight. Lifting or cardio has no bearing on weight loss on their own.1 -
alot of different ideas thanks!
Whats HIIT?
IVE GOT ONE BAD LEG that doesn't like to bend so ive got alot of troubles going up&especially down steps.. biking&elliptcal seem to help.. i ve also got troubles gettin out of a chair or bed.. &im sure its all this weight ive gotten.. seems like a slow progress to get smaller&healthier.. i get impatient at times.. lol..0 -
ardysedwardsmcgrath wrote: »alot of different ideas thanks!
Whats HIIT?
IVE GOT ONE BAD LEG that doesn't like to bend so ive got alot of troubles going up&especially down steps.. biking&elliptcal seem to help.. i ve also got troubles gettin out of a chair or bed.. &im sure its all this weight ive gotten.. seems like a slow progress to get smaller&healthier.. i get impatient at times.. lol..
Me too, it takes me half to a full hour just to get out of bed and walk every morning...it can be done if you keep in a deficit regardless. That is how I got down to a 12% body fat at age 47. Just do right, and what your body as lows ypu today & worry about tomorrow when it comes.1 -
ardysedwardsmcgrath wrote: »alot of different ideas thanks!
Whats HIIT?
IVE GOT ONE BAD LEG that doesn't like to bend so ive got alot of troubles going up&especially down steps.. biking&elliptcal seem to help.. i ve also got troubles gettin out of a chair or bed.. &im sure its all this weight ive gotten.. seems like a slow progress to get smaller&healthier.. i get impatient at times.. lol..
HIIT would be a dreadful idea for you with "one bad leg".
( For info - https://en.wikipedia.org/wiki/High-intensity_interval_training )
You need to keep your movement controlled with knee problems and pushing to the extreme levels of HIIT would have a high chance of injury for you.
Build up slowly and progressively.
I've had six knee injuries (3 major, 3 minor) and have found cycling indoors and outdoors has been the best for me, no impact and very controlled movement.
Losing weight will help for sure.2 -
ardysedwardsmcgrath wrote: »is it best to lift weights when im 248lbs? or jus do cardio? i need to strengthen my knees.. ive got that problem.. im gonna buy a elliptical.. i wanna do in am & pm.. i was wondering if i should join a gym for the lifting but im afraid the scale wont move.. any suggestions?
Chances are good your knees will get better as you lose weight. Good luck,1 -
Focus on lifting heavy weight, compound lifts.
Do HIIT cardio afterwards or on off-days.1 -
ok thanks all! ive gotta get a membership now to a gym so i can lift weights.. i jus hope my knees wont pop.. 0
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WHY in the world would you want to lift weights when you have a bad knee and struggle to even get up from a bed or chair? Plus, assuming you're currently very unfit, this is a great recipe for getting injuries. All you need to do is low impact cardio like an elliptical. Keep the resistance up (if you can, without causing knee pain) so that you're burning lots of calories but protecting your knees. Safety first! Fat loss is based on calorie deficit and cardio increases your deficit, it's not just for heart health.2
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Traveler120 wrote: »WHY in the world would you want to lift weights when you have a bad knee and struggle to even get up from a bed or chair? Plus, assuming you're currently very unfit, this is a great recipe for getting injuries. All you need to do is low impact cardio like an elliptical. Keep the resistance up (if you can, without causing knee pain) so that you're burning lots of calories but protecting your knees. Safety first! Fat loss is based on calorie deficit and cardio increases your deficit, it's not just for heart health.
Agree!0 -
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Traveler120 wrote: »WHY in the world would you want to lift weights when you have a bad knee and struggle to even get up from a bed or chair? Plus, assuming you're currently very unfit, this is a great recipe for getting injuries. All you need to do is low impact cardio like an elliptical. Keep the resistance up (if you can, without causing knee pain) so that you're burning lots of calories but protecting your knees. Safety first! Fat loss is based on calorie deficit and cardio increases your deficit, it's not just for heart health.
Strength training that is tailored appropriately to her current physical fitness and capabilities can help strengthen the surrounding muscles of her knee and help prevent injury long-term. In addition to this, resistance exercise in general is incredibly important for bone health and mass.
I won't even get into the fact that as we lose weight we should try and retain as much muscle mass as possible and the benefits of resistance training to nearly every physiological system in the body (including our central nervous system).
At her current size, however, i would recommend she works with a personal trainer and/or physical therapist who is familiar programming an exercise routine for the obese with existing injuries. There are certainly going to be special circumstances to consider in her programming and a generic "lifting" plan is not currently advisable.6 -
Traveler120 wrote: »WHY in the world would you want to lift weights when you have a bad knee and struggle to even get up from a bed or chair? Plus, assuming you're currently very unfit, this is a great recipe for getting injuries. All you need to do is low impact cardio like an elliptical. Keep the resistance up (if you can, without causing knee pain) so that you're burning lots of calories but protecting your knees. Safety first! Fat loss is based on calorie deficit and cardio increases your deficit, it's not just for heart health.
Because it's a cycle that can corrected with lifting as part of the process. Also low impact doesn't mean it helps certain conditions. Example bike riding hurts my bad knees, while running doesn't. Lifting with proper form and a well tailored program to the individual person will improve the life of that person.3 -
woodnt lifting weights like for my legs like leg extensions or leg press or leg curls help to strengthen my knees?&make my 1leg more bendable than jus cardio?
sounds terrible at my current size.. i dont like to think i can't do anything.. becuz of my size or weight.. U have to start somewhere.. ya i maybe the biggest one there but hey im at least trying.. to get healthier&smaller&flexible yay to that! Ive been looking in to gyms&yes need a personal trainer that i can afford. &say yes u can do this&yes u will succeed&yes this injury will go away. I do biking, walking,&elliptical i feel i need more.. &at my age i wood think good for me too? IM the one in the tan in this pic.. i need to update my pic. im on my 3rd year of losing weight i started at 267 got down to 229 then gain back to 248 seems like ive got the yo yo effect..
thanks every1for the advice.. &yes i try to eat healthy sometiems i still like or want my sweets.. ive started to make smoothies with fruits&veggies&sip on thru out the a.m... keeps me full 1
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