Would just straight cardio be better for weight loss
FitnessFreak1821
Posts: 242 Member
I made a post before how I'm in a plateau for last two months. I'm 5'5.5 in height and 147.8 pounds(i went down ond pound i guess im bouncing between 147-149 for forever). Right now went up to 147.8 because I'm close to my cycle and I gain water weight until few days after my period. Usually 3-4 days after my period ends I'm down 4 pounds. Last cycle I stayed at 148 even a week after my cycle. Anyways I know I'm in high deficiency, I log and track my food and everything. So food should not be an issue i feel like i got a good balance in there. I don't eat to much salt. I eat healthy but make sure i enjoy foods i love to as long as i stay in my calorie limit. I'm Just thinking though this Push program with Sydney Cummings is alot of strength moves...some workouts we do have cardio involved or she does just cardio but this program we just finished and now the next one for June she said it's mainly strength based. Lots of lifting weights.
Could that be the culprit of my plateau ? Should I be focusing more on a cardio based program and maybe once a week do strength if I want to lose the weight that I want then afterward do more weights then cardio to build my muscle?
It just occurred to me that maybe I could be doing to much weight lifting if I want to be lighter before I build more muscle🤔
Ps I should add I don't lift super heavy weights. Anywhere between 5-20 pounds because that's all I got at the moment but I definitely noticed a difference. Before I couldn't do a bicep curl or tricep kickback with my 20s now I can so my arms have got alot stronger
Could that be the culprit of my plateau ? Should I be focusing more on a cardio based program and maybe once a week do strength if I want to lose the weight that I want then afterward do more weights then cardio to build my muscle?
It just occurred to me that maybe I could be doing to much weight lifting if I want to be lighter before I build more muscle🤔
Ps I should add I don't lift super heavy weights. Anywhere between 5-20 pounds because that's all I got at the moment but I definitely noticed a difference. Before I couldn't do a bicep curl or tricep kickback with my 20s now I can so my arms have got alot stronger
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Replies
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You should seek to at least preserve the muscle you have while losing - far more efficient as rebuilding lost muscle is a far longer process than most people assume.
Don't be impatient to lose weight if you want to be happy with your results when you get to goal.
Think of the best way to lose weight rather than the fastest and that means adopting healthy habits now rather than putting it off to the future. For example thinking of exercise as being for fitness and health rather than calorie burns.2 -
Why not consider a mix? Alternate. Cardio makes me shed weight, but when I shed too much, muscle comes off. I try to do a good mix of both.
Muscle is purty- and purty hard to build.4 -
PS after several bad falls running, my trainer suggested I power walk instead.
She told me power walking would take the weight off me, and she was correct.
I’ve also started cardio-tone and “Muscle Madness” at my gym, and am shocked at the rapid effect from both of those.
I don’t need to lose weight or size anymore and look skeletal if I do, but I enjoy the challenge of the classes. So I’ve bumped food up to offset.1 -
I agree that finding the right balance of both cardio and resistance for you should optimize results. That optimal mix should change as you become more fit. Dream bigger than you can imagine right now and take your time getting there.
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I think you need to reflect on what you want to achieve.
Is it just the number on the scale? This can be the case for some people (for example weight limits for certain professions). If so, perhaps only cardio would be the quicker route.
Or do you want to look a certain way? Many people arrive at their goal weight and realise they don't look the way they wanted to (flabby,...). I've never heard anyone say they wished they started strength training later. People who regretted not started weight training sooner, however... Weight training will cause water retention for muscle repair, so you might not see your weight go down as fast. And it definitely doesn't burn as many calories as cardio. But in the long run, you'll definitely be happier if you keep up weight training, both for how you look and functional strength and health.
And you can just combine strength and cardio, as those above me have said. That's what I do.2 -
diet > exercise. that 1 hour of walking is about a small apple in terms of calories1
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Thanks everyone. Really good advice to think about1
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I think this statement misses a few things.diet > exercise. that 1 hour of walking is about a small apple in terms of calories
The first is that 1 hour of walking and the attendant energy expenditure is not the same for someone who weighs 110lbs and someone who weighs 440lbs. The latter is carrying 4 times the mass of the former for the hour of walking. That would be generalizing that lifting and carrying 110lbs is the same as lifting and carrying 440lbs, or 220lbs or any other weight.
The second is the implication that one hour of walking only benefits you by shedding the calories equal to that of a small apple. The benefits in health of one hour of walking cannot be condensed to the energy value of a small apple. Exercise, if done consistently changes your entire physical makeup over time within the framework of your current body, brain and genetics.
The quote is simple and elegant but I would say very misleading.8 -
I would like to present my own quotes which I like better:
1. You can eat less and lose weight.
2. You cannot do no exercise and be healthy just by adjusting your diet.
Your body will atrophy without exercise. That doesn't mean that you always need to go to the gym. You can get exercise at work if you have a job that requires physical exertion. You can also garden and do other hobbies that require physical exertion. But if you sit at a desk for years, lie on your couch after work every day and do no exercise, you will not be able to stay healthy after some period of time. You can medicate to mask the symptoms of your body's atrophy, but without exercise, our human genetics will not allow us to remain fully functional or healthy.2 -
Sort of in that vein, I think it’s important to learn what foods “cost” you.
For many many years, I was under the mistaken impression that a slow hour walk would burn off the family size pack of Oreo Double Stuff or half a Public Key Lime pie or half a container of Breyer’s Mint Chocolate Chip I was gonna plough into when I got home.
It wasn’t until I started logging, weighing, and, particularly, syncing a fitness tracker to my diary that I had any concept whatsoever of Calories In versus Calories Out.
Regardless of your weight versus quantity or quality of exercise, that’s the misstep so many of us here make when we don’t take the time to measure, log, and weigh the value of exercise, or no exercise.
It’s so important to learn the value, cost, and benefits of calories, exercise, and activity level.
Yes, you can lose weight simply by being conscious of and controlling what you eat, but as I found my first six months of doing (mostly) just that, it wasn’t a particularly “pretty” or healthy-as-it-could-have-been loss.
So many people think if they can just lose enough weight, an automatic six pack is their ultimate reward.
However,as my husband so often says, “it’s better than it was before”. It’s better, indeed, just not the potential betterer or bestest it could be.
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springlering62 wrote: »Sort of in that vein, I think it’s important to learn what foods “cost” you.
For many many years, I was under the mistaken impression that a slow hour walk would burn off the family size pack of Oreo Double Stuff or half a Public Key Lime pie or half a container of Breyer’s Mint Chocolate Chip I was gonna plough into when I got home.
It wasn’t until I started logging, weighing, and, particularly, syncing a fitness tracker to my diary that I had any concept whatsoever of Calories In versus Calories Out.
Regardless of your weight versus quantity or quality of exercise, that’s the misstep so many of us here make when we don’t take the time to measure, log, and weigh the value of exercise, or no exercise.
It’s so important to learn the value, cost, and benefits of calories, exercise, and activity level.
Yes, you can lose weight simply by being conscious of and controlling what you eat, but as I found my first six months of doing (mostly) just that, it wasn’t a particularly “pretty” or healthy-as-it-could-have-been loss.
So many people think if they can just lose enough weight, an automatic six pack is their ultimate reward.
However,as my husband so often says, “it’s better than it was before”. It’s better, indeed, just not the potential betterer or bestest it could be.
I have been logging my food and learned a healthy way to eat. Food is definitely not my issue. I learned a healthy balance so I don't deprive myself completely of things i love. It is all about moderation. I don't sit and eat oreos all day and expect results with little excercise. I know I truly got a good balance on my food and im working hard. I definitely don't care for a 6 pack, just want to look fit plus be at a certain weight i know a 6 pack isn't immediate . I'm not complete Newby been doing all this for almost 3 years consistently just this is the first time I'm really having a hard time getting out of the plateau regardless of changes.2 -
Plateaus happen to everyone. Try to adjust and improve you plan, execute and believe in it. You can always learn more but don't let obstacles like this keep you from becoming the person you are willing to work hard to become. All the best. 0
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I think you need to reflect on what you want to achieve.
Is it just the number on the scale? This can be the case for some people (for example weight limits for certain professions). If so, perhaps only cardio would be the quicker route.
Or do you want to look a certain way? Many people arrive at their goal weight and realise they don't look the way they wanted to (flabby,...). I've never heard anyone say they wished they started strength training later. People who regretted not started weight training sooner, however... Weight training will cause water retention for muscle repair, so you might not see your weight go down as fast. And it definitely doesn't burn as many calories as cardio. But in the long run, you'll definitely be happier if you keep up weight training, both for how you look and functional strength and health.
And you can just combine strength and cardio, as those above me have said. That's what I do.
Yes I honestly would like to see the number go down quicker but also to look more toned. I don't care for 6 pack just look fit. I guess I could do more cardio and do strength too but not do strength every day. I think I'm holding ton of water weight..I'm always slightly sore all over. So when I weigh it feels like I didn't do anything. The number is the same for weeks. I have recently measured myself..my waist hasn't changed but couple other areas have. So definitely a sign I'm still on the right path. Makes me feel better. I also got fat caliper tool now and do that monthly. another tool to get an estimate of my fat %. Other rhen focusing on the scale all the time.1 -
And if you eat horribly and on surplus even while you exercise 3 hours of cardio, guess what happens? oh yeah you gain weight! I am providing GENERAL context, if someone needs to dive further they can GOOGLE it.
Stop trying to focus on the 10%, the 90% IS WHAT MATTERS. I don't even want to read 3/4 what you typed- it's like several of you people act like troll youtube commentors.[/quote]
Chill. No one suggested you should eat horribly. You did suggest exercise is not that important. That is undeniably false.[/quote]
Yes. My partner's mother ended up in a nursing home because she lost enough muscle in her legs that she was no longer able to go to the bathroom unassisted. My 84 yo mother is much more active, and if she ends up in a nursing home, it will be because of something along the lines that she fell off a ladder while cleaning gutters >.<0 -
FitnessFreak1821 wrote: »I made a post before how I'm in a plateau for last two months. I'm 5'5.5 in height and 147.8 pounds(i went down ond pound i guess im bouncing between 147-149 for forever). Right now went up to 147.8 because I'm close to my cycle and I gain water weight until few days after my period. Usually 3-4 days after my period ends I'm down 4 pounds. Last cycle I stayed at 148 even a week after my cycle. Anyways I know I'm in high deficiency, I log and track my food and everything. So food should not be an issue i feel like i got a good balance in there. I don't eat to much salt. I eat healthy but make sure i enjoy foods i love to as long as i stay in my calorie limit. I'm Just thinking though this Push program with Sydney Cummings is alot of strength moves...some workouts we do have cardio involved or she does just cardio but this program we just finished and now the next one for June she said it's mainly strength based. Lots of lifting weights.
Could that be the culprit of my plateau ? Should I be focusing more on a cardio based program and maybe once a week do strength if I want to lose the weight that I want then afterward do more weights then cardio to build my muscle?
It just occurred to me that maybe I could be doing to much weight lifting if I want to be lighter before I build more muscle🤔
Ps I should add I don't lift super heavy weights. Anywhere between 5-20 pounds because that's all I got at the moment but I definitely noticed a difference. Before I couldn't do a bicep curl or tricep kickback with my 20s now I can so my arms have got alot stronger
What's your goal weight? Are you using a trending app like Happy Scale (iPhone)? If so, for this year's report, is it in the green?0 -
kshama2001 wrote: »FitnessFreak1821 wrote: »I made a post before how I'm in a plateau for last two months. I'm 5'5.5 in height and 147.8 pounds(i went down ond pound i guess im bouncing between 147-149 for forever). Right now went up to 147.8 because I'm close to my cycle and I gain water weight until few days after my period. Usually 3-4 days after my period ends I'm down 4 pounds. Last cycle I stayed at 148 even a week after my cycle. Anyways I know I'm in high deficiency, I log and track my food and everything. So food should not be an issue i feel like i got a good balance in there. I don't eat to much salt. I eat healthy but make sure i enjoy foods i love to as long as i stay in my calorie limit. I'm Just thinking though this Push program with Sydney Cummings is alot of strength moves...some workouts we do have cardio involved or she does just cardio but this program we just finished and now the next one for June she said it's mainly strength based. Lots of lifting weights.
Could that be the culprit of my plateau ? Should I be focusing more on a cardio based program and maybe once a week do strength if I want to lose the weight that I want then afterward do more weights then cardio to build my muscle?
It just occurred to me that maybe I could be doing to much weight lifting if I want to be lighter before I build more muscle🤔
Ps I should add I don't lift super heavy weights. Anywhere between 5-20 pounds because that's all I got at the moment but I definitely noticed a difference. Before I couldn't do a bicep curl or tricep kickback with my 20s now I can so my arms have got alot stronger
What's your goal weight? Are you using a trending app like Happy Scale (iPhone)? If so, for this year's report, is it in the green?
My goal is 135 pounds. So I have maybe 12 pounds to go. I never heard of this app. I just log my weight in my fitness pal and the scales app. I'll check this app out. Thanks0 -
FunkmasterRex wrote: »Plateaus happen to everyone. Try to adjust and improve you plan, execute and believe in it. You can always learn more but don't let obstacles like this keep you from becoming the person you are willing to work hard to become. All the best.
Thank you! I'll definitely keep going because I know I'm definitely getting stronger every time along with all the other benefits regardless what the scale says. I am definitely not the same person i was 3 years ago. Im way stronger even after going through pregnancies. I'm starting to see muscle tone in my legs and arms. It's truly addicting this working out stuff. I'll forever be working out to maintain a healthy lifestyle. I never thought I would be this type of person. It took lots of hard work to get here but here I am. 😄2 -
Losing muscle mass is not a good thing. Putting on or maintaining muscle while losing fat is a very good thing. The numbers on the scale do not tell the whole story. Just cardio with no weight work will result in the loss of muscle mass, lower your BMR and therefore make it harder to keep the weight off. A balanced approach is better.0
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pcrozier99 wrote: »Losing muscle mass is not a good thing. Putting on or maintaining muscle while losing fat is a very good thing. The numbers on the scale do not tell the whole story. Just cardio with no weight work will result in the loss of muscle mass, lower your BMR and therefore make it harder to keep the weight off. A balanced approach is better.
While a balanced approach is better, I agree . . . cardio covers quite a range of territory, lots of kinds of exercise with lots of different effects. Some cardio is "strength-y-er" than others. For example, dedicated cyclists will maintain leg muscle, even in a moderate calorie deficit, because (speaking metaphorically) they're strongly reminding their bodies that they need to use those leg muscles. They may even add a bit of leg muscle mass, slowly, under ideal conditions.
I'd always encourage others to strength train, because that's the most time-efficient, effective way to maintain and build strength and muscle. But it's inaccurate to say that "cardio with no weight work will result in the loss of muscle mass". It matters what the cardio consists of. Most of any above-average muscle mass I have has been built via "cardio". It's just been a slower thing, took more calendar and clock time, than the same amount of mass from dedicated strength training. I am not and will never be a bodybuilder, but I do have above average muscle mass for my demographic (F, 66).1
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