Cardio or strength training for fat loss?

jamieparadis20

I've read so much lately that cardio is only beneficial because it helps you burn more calories but strength training is what you really need to use in order to lose weight and fat. What's the best type of exercise for these goals? And do you have any recommended weekly splits?

EttaMaeMartin

jamieparadis20 wrote: »

I've read so much lately that cardio is only beneficial because it helps you burn more calories but strength training is what you really need to use in order to lose weight and fat. What's the best type of exercise for these goals? And do you have any recommended weekly splits?

both, kinda depends on where you are now. do you currently workout? is this something new for you? if you are moderately to severely over weight you will start out different. maybe if you shared a little bit about yourself, you could get more help?

rybo

There is no "best", without proper food intake regulation, you won't lost fat no matter what exercises you do. That said strength training should always be a part of your regimen to preserve muscle, so that the majority of the weight lost is fat. Cardio should also be included, because a better more fit cardiovascular system is important too. Also be willing to think outside the box for cardio, it doesn't always have to be the traditional stuff. Do forms of cardio that you enjoy and don't focus on the calorie burn as much as the physical adaptations to your body (ie being able to work out longer/harder)

cityruss

Calorie deficit.

Grey_1

^^^ I never saw fat loss without restricting my calories.

That said, with my routine primarily centered around strength training, I've seen the best results.

As always, your mileage will vary according to your habits/routine and goals. Best of luck!

trigden1991

Calorie deficit

jessef593

It's which ever one you prefer. If you enjoy cardio more then good, if you prefer lifting more then there you go. Whatever helps you achieve your caloric deficit. I can't attest for others but I've personally reach sub 7% body fat through lifting alone.

deannalfisher

i think it depends on your overall goals - i'm a triathlete - so the majority of my workouts are cardio (swim, bike, run) - but I also factor in 2-3 strength training sessions (30-45min) and yoga/flexibility each week - I find when I stick to the strength training (and don't blow it off) - that I tend to slim down more and my overall cardio efforts improve

psuLemon

Strength training to support muscle retention and metabolism, cardio for heart health, and a calorie deficit for fat loss. Combine all three for ideal results.

NorthCascades

jamieparadis20 wrote: »

I've read so much lately that cardio is only beneficial because it helps you burn more calories but strength training is what you really need to use in order to lose weight and fat.

You should stop reading anything that tells you that.

cwolfman13

Cardio or strength training for fat loss?

Cardio AND strength training for you overall health and wellness and general fitness...you lose fat when you consume less energy than you expend...the exercise you do or don't do is irrelevant.

Azdak

Most research has shown that, all things being equal, a combination of strength training and cardio (along with a calorie deficit) gives better results than either strength or cardio alone. That's on average of course--individuals can be successful doing no cardio and successfulish doing no resistance training.

In my experience, to be successful at strength training only, you have to be seriously committed to a strength training program.

And to be successful doing mostly cardio you have to be serious about that as well--putting in the time with a variety of intensities.

Again, on average, cardio can sometimes be a better "base" for a beginner because it's simpler and the Cals/min is usually higher. But you still need resistance training.

Nothing can shape and build muscle like resistance training.

So bottom line, most people should just a combo of both.

jamieparadis20

Several people told me to provide more information:
I'm pretty active and excercise regularly. I'd say I have a pretty strong muscle foundation right now and wouldn't call myself a beginner. I'm not severely overweight at all, just a little extra pudge in some areas I would prefer to tone. My weight has been fluctuating a lot lately but it's somewhere around 125. My starting goal was 120 but haven't seen huge changes so I'll probably have to lower it.

Also, I do currently have a healthy calorie deficit and in general I have pretty good eating habits. I'm vegan but pay exta attention to protein intake and eat wholesome foods and I've gained lots of self control with less healthy foods. My friends always tell me they think I'm so healthy but really for me it just feels normal!

singingflutelady

If you're not a beginner at lifting what programs have you done?

jamieparadis20

singingflutelady wrote: »

If you're not a beginner at lifting what programs have you done?

I haven't worked with a specific program or plan, that's what I'm looking for now, but I have experience with squats, deadlifts, bench, etc and can confidently do several sets of each with weights and maintain correct form.

quiksylver296

Here's an awesome list of lifting programs. I'm sure you can find something that fits here...

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

singingflutelady

Ok cool I still prefer full body but upper/lower split programs like PHUL and PHAT are also good.