Cardio or Strength training?
dancer64
Posts: 2
Hi everyone! So I know this has probably been asked before, but I couldn't find the topic. Anyway, my problem is that I'm not sure if I need to lose more weight or just tone up. I am 5'9" and 150 pounds. I still have a tiny bit of fat on my belly and hips that I would like to lose, but I have upped my cardio and lowered my calories for the last several months, and it still hasn't gone away. So, I'm wondering if I need to focus more on strength and core training over cardio to tighten up my stomach and hips? Thanks!
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Replies
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Only way to get rid of that belly fat at an healthy way is by reducing your overall bf%. This can only be done by lifting and lifting heavy, this will encourage your body to keep you lbm while using the body fat as fuel.0
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the usual suggestion in your circumstance is to do strength and maintain moderate calorie deficit. and make sure you are getting enough protein.
as for core work - no doubt a strong core is a good thing to have, but it will not make the fat disappear. once it goes, you might have nicer abs though :happy:
working on larger muscle groups (ie doing compound lifts such as deadlifts or squats) will have greater impact than just doing crunches
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I would go with strength training. That said, you can incorporate HIIT (high intensity interval training) to rev up your metabolism.0
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Ideally, a combination of cardio and strength training, in addition to eating at a deficit, will help you lose body fat, and keep it off. The exercise is optional. The deficit is not.0
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a combination of Intense cardio and Strength training, not one or the other.0
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Recomp via eating at TDEE/Maintenance and lifting heavy. Reduce or eliminate long cardio sessions (unless you just LOVE doing it) and do HIIT.0
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I've had my best success with losing the fat by backing off the cardio, upping my cals, and focusing on strength. I followed the info and links to tool in this topic to find my BMR, TDEE, set my calorie & macro goals: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13 Best move I ever made. My body is changing for the better, and my eating and exercise routine is sustainable - true lifestyle change for me - never going back! :bigsmile:Hi everyone! So I know this has probably been asked before, but I couldn't find the topic. Anyway, my problem is that I'm not sure if I need to lose more weight or just tone up. I am 5'9" and 150 pounds. I still have a tiny bit of fat on my belly and hips that I would like to lose, but I have upped my cardio and lowered my calories for the last several months, and it still hasn't gone away. So, I'm wondering if I need to focus more on strength and core training over cardio to tighten up my stomach and hips? Thanks!0 -
when you're that close to goal weight you really don't even need cardio anymore, just a small calorie deficit and resistance training. Continue with cardio if you enjoy it, but a 300 cal deficit and *good* lifting (read: not just core) program will get you there.0
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A combination of both, or a cardio regime that gives you a resistance workout as well; Rowing.0
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I knew there'd be at least one of the zealots responding to this.
Lift heavy!!
My god they're like mindless robots with only one phrase in their database.
You do not lose weight by lifting heavy, you lose weight by eating at a deficit. You'll do just as well lifting weights that aren't the heaviest you can possibly manage.0 -
I knew there'd be at least one of the zealots responding to this.
Lift heavy!!
My god they're like mindless robots with only one phrase in their database.
You do not lose weight by lifting heavy, you lose weight by eating at a deficit. You'll do just as well lifting weights that aren't the heaviest you can possibly manage.
this, tho lifting heavy does build muscle faster which in turn will consume more energy to maintain so it's not total phallacy, however if you lift beyond your limits you do more damage then good and will perpetually be in repair mode. Lifting heavy is fine for people who are already adept at lifting weights, if not just lift moderate and push yourself when you can.
but total body resistance is more important, use your own body's weight and add intentional resistance will do a hell of alot more good then lifting dead weights and using machines that target one body part at a time..0 -
I knew there'd be at least one of the zealots responding to this.
Lift heavy!!
My god they're like mindless robots with only one phrase in their database.
I was contemplating a post along those lines myself. I think a lot is transatlantic culture differences though, something I've noticed when I've been in the US is far more pure lifters than in UK.0 -
I knew there'd be at least one of the zealots responding to this.
Lift heavy!!
My god they're like mindless robots with only one phrase in their database.
You do not lose weight by lifting heavy, you lose weight by eating at a deficit. You'll do just as well lifting weights that aren't the heaviest you can possibly manage.
The OP never said said she wanted to lose, she asked what she needed to do the lose the bit fat on her belly.
Lifting heavy isn't about losing weight it's about changing the shape of your body and it works extremely well for those that are close to their goal weight. I have read numerous success stories from women on MFP and elsewhere that has proven this.
Seriously, why are you hating on those that promote heavy lifting..????!!!0 -
The OP never said said she wanted to lose, she asked what she needed to do the lose the bit fat on her belly.
And essentially neither one will spot-reduce. Both cardio and resistance burn calories, core work will provide a more stable base for the excess to sit on, but it won't inherently remove that last bit of fat.
It's really about objectives, what does one want to achieve with training and the intangible benefits of the regime that one opts for.0 -
I knew there'd be at least one of the zealots responding to this.
Lift heavy!!
My god they're like mindless robots with only one phrase in their database.
You do not lose weight by lifting heavy, you lose weight by eating at a deficit. You'll do just as well lifting weights that aren't the heaviest you can possibly manage.
Not sure you understand what lift heavy means. Nice rant though0 -
Seriously, why are you hating on those that promote heavy lifting..????!!!
Not hating, just pointing out that no matter what the subject matter being discussed on here, you'll eventually get someone stroll in and promote lifting heavy, usually along with eating less. "Lift heavy, eat less" seems to be their mantra for anything and everything.
They blunder into a topic and start spouting off whether the topic relates to their ideas or not or whether the topic creator was asking about lifting or not. It's like they're so blinkered and desperate to have everyone follow their way of thinking they forget that not everyone is the same, we all have different ways of doing things and different goals, not all of which can be simply achieved by "Lift heavy, eat less"
Remember, nothing to do with health and fitness seems to be an exact science. There's so many different approaches and ideas out there and all of them have those who believe them and those who think they're hogwash and there's no scientific proof either way.0 -
For me personally, after years of trying different approaches to lose the belly fat, it was:
- Backing off the weights in the gym
- Alot more cardio
- A little more protein in the morning and fewer carbs after lunch
That's what did it for me0 -
Belly fat is often the last to go, your body likes to store at least 2 types of fat there on a more or less permanent basis. Increasing the kcals used to exercise any way you care to will eventually get to it. Spot reduction does not work, etc etc.
Cardio is NEVER to be dropped though. You cannot be fully healthy without it, imagine being 'totally ripped' and not being able to walk up hill, jog for a bus etc. Lifting is not the be all and end all, it has its place, just as cardio does!0 -
Where are these imaginary people that are totally ripped but can't walk up a hill or catch a bus? Has anyone witnessed this? When does this ever happen?0
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Not hating, just pointing out that no matter what the subject matter being discussed on here, you'll eventually get someone stroll in and promote lifting heavy, usually along with eating less. "Lift heavy, eat less" seems to be their mantra for anything and everything.
They blunder into a topic and start spouting off whether the topic relates to their ideas or not or whether the topic creator was asking about lifting or not. It's like they're so blinkered and desperate to have everyone follow their way of thinking they forget that not everyone is the same, we all have different ways of doing things and different goals, not all of which can be simply achieved by "Lift heavy, eat less"
Remember, nothing to do with health and fitness seems to be an exact science. There's so many different approaches and ideas out there and all of them have those who believe them and those who think they're hogwash and there's no scientific proof either way.
I'm confused. You don't believe that's there's any science in the subject but you seem upset that people are promoting something that they have seen work for many people. If there's no science, why do you think they are so wrong? Why u mad?0 -
both0
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I lift heavy and do light cardio after my weight training. Working well for me.0
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Ideally, a combination of cardio and strength training, in addition to eating at a deficit, will help you lose body fat, and keep it off. The exercise is optional. The deficit is not.
Yup, a combination of cardio and strength does wonders for the body. I don't know how much you work out now, but I do about 30-45 min of cardio with about 20-30 min of circuit strength training. It seems to be a good balance. The cardio is a good warm up for the heavy lifting as well.0 -
I do both.
I started Stronglifts about 6 months ago and now I've moved on to a more intermediate program. Lifting will help you maintain the muscle you have while losing just the fat. As for how heavy, you lift as heavy as you personally can. With most beginner programs, like Stronglifts, you start with an empty bar. On some of the upper body stuff I had to start with the light bar. You do that to get your form down and then you progressively add weight. Lifting has done great things for my body. I've done pilates for a long time before that and I did build strength and flexibility but I never saw significant changes to my appearance with it. I still do it but now it's mostly because it feels nice to stretch all the muscle groups first thing in the morning.
I also do at least an hour of cardio per week. Usually it's more like 2 hours. I do that to get a few extra calories to eat (because I'm in maintenance, not weight loss mode) and to improve my cardiovascular health.
Calorie deficit for weight loss. Exercise for fitness and body composition.0 -
Not hating, just pointing out that no matter what the subject matter being discussed on here, you'll eventually get someone stroll in and promote lifting heavy, usually along with eating less. "Lift heavy, eat less" seems to be their mantra for anything and everything.
They blunder into a topic and start spouting off whether the topic relates to their ideas or not or whether the topic creator was asking about lifting or not. It's like they're so blinkered and desperate to have everyone follow their way of thinking they forget that not everyone is the same, we all have different ways of doing things and different goals, not all of which can be simply achieved by "Lift heavy, eat less"
Remember, nothing to do with health and fitness seems to be an exact science. There's so many different approaches and ideas out there and all of them have those who believe them and those who think they're hogwash and there's no scientific proof either way.
I'm confused. You don't believe that's there's any science in the subject but you seem upset that people are promoting something that they have seen work for many people. If there's no science, why do you think they are so wrong? Why u mad?
haha! Owned.0 -
I'm no expert, but I think your weight is just fine for your height. People tell me I don't need to lose any weight, but I just love the feeling of cardio and strength training. Also, I want to stay in the habit of exercising and eating healthy as I get older and my metabolism slows down.0
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Where are these imaginary people that are totally ripped but can't walk up a hill or catch a bus? Has anyone witnessed this? When does this ever happen?
Behave! I did say imagine. And I gave an extreme example to show how daft the two separate camps can be.
And I do know one extreme lifter who cannot play with his kids in the back garden as he gets breathless very quickly. He can lift heavy but can't play out with a 3 and four year old. He is fully aware that he needs to do cardio but as he competes he chooses not to waste his time on cardio.
As I said, imagine.....0 -
I knew there'd be at least one of the zealots responding to this.
Lift heavy!!
My god they're like mindless robots with only one phrase in their database.
You do not lose weight by lifting heavy, you lose weight by eating at a deficit. You'll do just as well lifting weights that aren't the heaviest you can possibly manage.
For me, I did light weights training with machines and small dumbbells for a long time when I was in college. I eventually gave it up because I never saw any changes to my body. I also did the cardio only route. It worked fine for weight loss but didn't do anything for body composition. I started Stronglifts 6 months ago and saw changes in about a month. My body looks the best that it ever has and I've been the same weight for the past 10 months so it isn't just about weight loss.
When people find something that works for them they want to share it. Why is that such a bad thing?0 -
It might be because we all have different body composition - the lift heavy brigade probably react well to it because they have a goodly % of type II muscle fibres. Others may not get the same physiological response.
If it were info shared that would be great. But I have to agree the short, snappy post of 'lift heavy eat less' is usually not very helpful for an OP, especially if they are new and don't have a clue why they got such short shrift!0
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