Weights or cardio

Gary25181320

Ave lost about 27kg in a year a still have maybe a stone a would like to go (6-7kg) . Out running 3 times a week with occasional circuit body weight exercises . Would any say dropping the cardio for weights would speed up the process or not . I see most people's programmes who are lean there hardly any cardio all weights programmes ? Thanks G

MikeNASMGFI

Weights in my opinion are an essential part of losing and maintaining weight. Muscle is 15% more dense than fat and should be incorporated regardless of your goals. That said, what are your goals? Lose weight, body recomposes, lean bulk, etc? How’s your nutrition (this’ll be number 1 before anything)? I’m not sure what you’ve done from a lifting standpoint but some some things to think about. Remember you can also use weights as a conditioning tool and still get the effects of aerobic exercise.

MikeNASMGFI

I’m not saying you should ditch the steady state cardio, but adding additional weight training in your workouts to me is smart.

heybales

Exercise is for heart health and body improvement.

Diet is for fat loss only if done right, include some muscle mass if done wrong.

Only thing exercise is going to do to help fat loss is allow you to eat more and keep the same deficit.

Would you rather eat 2000 say and burn 2500 daily total that was reached with workouts?
Or eat 1500 and burn 2000 with no workouts?

That may be helpful or not - depends on if your workouts make you more hungry.

Lifting doesn't burn as many calories as decent cardio does, so you don't get to eat more when you do more.
But cardio may make you very hungry and difficult to adhere even when eating a more because you did it.

Lifting is usually found to transform the body more than weight loss would imply - meaning you could lose 2 kg lifting but by appearance look like you lost 4-5 kg.

I will say - don't make the mistake of thinking you want to get the fat off fast and then discover there is nothing really there to see when it's gone but a smaller version of fatter body. Aka skinny fat.

You are at range that 1/4 kg weekly (250 cal deficit) is going to be reasonable - and that will power a lifting routine to make max body transformation.
Likely will appear you are losing 1/2 kg weekly anyway!

Weights or cardio?
No - weights and cardio - both beneficial - just may be better to focus on the former now.

FatblasterT

Both

sijomial

"Weights or cardio" - no, both. Why circuit training and not strength training BTW?

"Would any say dropping the cardio for weights would speed up the process or not." No it would make it slower if you swap a high calorie exercise for a lower calorie exercise - that's assuming you aren't eating back your exercise calories in which case it's completely neutral. And you really should be eating back exercise calories or you are going to have a problem when you want to maintain at goal weight.

"I see most people's programmes who are lean there hardly any cardio all weights programmes " I doubt you see most people's programmes, you might see gym goer's programmes but don't you see lean cyclists and runners for example? It's predominately eating the right amount that results in being lean - not the style of exercise.

kshama2001

You should do both - they have different benefits.

With only 14 pounds left to lose, it's going to be slow.

sgt1372

Cal counting 4 wtloss.
Lifting 4 strength.
Cardio 4 heart/respiratory health.

Finch000

If you can only choose one weight training is far better for weight loss. You also get the added benefit of an increased metabolic rate with more muscle.

RunnerGirl238

both. I do a lot of cardio, technically, but it is to train- not lose weight per se. I lift to support running.

Find what you love and you won’t need to choose.

Just move. Move more than you don’t move.

TeaBea

Finch000 wrote: »

If you can only choose one weight training is far better for weight loss. You also get the added benefit of an increased metabolic rate with more muscle.

Weight training isn't "better for weight loss." But it does increase your chances of hanging onto muscle while you are losing weight.

The increased metabolic rate for muscle mass is greatly exagerated. But, your best bet for increasing muscle is eating at a surplus, so not while losing weight.