strength better than cardio??

emmab0902

Has anyone ever cut back on cardio in favour of strength training and got better results in terms of weight loss or body composition?? How many sessions and duration etc?

brandiuntz

What do you do now for both? Might give us a good idea of what adjustments (if any) to suggest.

Personally, I do cardio 3 times a week (run) and strength training 3 times a week (weight lift). I keep them separate from each other. Works for me.

Lyadeia

I used to be a cardio bunny with minimal strength training, but when I reversed that, my results have been more to my liking. Sure, I lost weight and size the other way, but I was too "squishy" and weak for my personal preferences.

Now some people will actually prefer the softer look...but for those of us looking to be lean with lower body fat percentages, I believe strength training > cardio.

I do think that they are both important, though...just for different reasons.

My program is 4 days per week, about an hour a day. I do cardio 3 or less times a week, and when I am in full swing with weight training, I am lucky to get 2 cardio sessions per week.

PtheronJr

Building muscle is better for burning calories in the long run because they just flat out require more energy to function than fat, the issue is that you don't really build muscle on a caloric deficit, so trying to lose weight at the same time as you're strength training or trying to put on muscle is a rather futile effort, there are ways to accomplish it, but it's usually limited to strength gains and typically involves hovering around a regular caloric intake rather than a larger deficit for weight loss.
However, you should always be doing strength training, don't do an excessive amount of light cardio either, try to go for more intense workouts. Everyone's workouts should incorporate sprints, and rowing is a great idea too, make it shorter, but very vigorous, to the point that you're sweating hard after just six to eight minutes, this will not only benefit your cardiovascular system more, but will burn significantly more calories and typically benefits and supplements weight-loss much more than lengthy and gentler cardio work.

For the best weight loss results, I suggest more strength training and higher intensity cardio, with low intensity cardio every few days.

Oh, and three times a week of strength training is the golden rule, as you become familiar with the habit though, you can usually inflate the number to four or five times a week, I typically go for an hour and a half, but I've been lifting for almost seven years now, typically anything from 30-45 minutes is good as long as you keep it intense and don't have excessive rest periods between sets.

emmab0902

What do you do now for both? Might give us a good idea of what adjustments

Hi I currently swim three times a week with each session being around 3km and at good pace. Also try to bike or run twice and am JUST starting to do strength training so it's too new to mention lol. Was wondering about switching to lifting three times and doing a shorter HIIT session twice a week. Still need to keep my three swims a week at a minimum as am training for the Pan Pacific masters games next November so need to work out a way of fitting it all in and the best combination.

j6o4

Strength training will help retain muscle mass while losing weight from eating a deficit. Keeping muscle + losing fat = lower bodyfat percentage which will make you more lean and firm.

cosmonew

Building muscle is better for burning calories in the long run because they just flat out require more energy to function than fat, the issue is that you don't really build muscle on a caloric deficit, so trying to lose weight at the same time as you're strength training or trying to put on muscle is a rather futile effort, there are ways to accomplish it, but it's usually limited to strength gains and typically involves hovering around a regular caloric intake rather than a larger deficit for weight loss.
However, you should always be doing strength training, don't do an excessive amount of light cardio either, try to go for more intense workouts. Everyone's workouts should incorporate sprints, and rowing is a great idea too, make it shorter, but very vigorous, to the point that you're sweating hard after just six to eight minutes, this will not only benefit your cardiovascular system more, but will burn significantly more calories and typically benefits and supplements weight-loss much more than lengthy and gentler cardio work.

For the best weight loss results, I suggest more strength training and higher intensity cardio, with low intensity cardio every few days.



Oh, and three times a week of strength training is the golden rule, as you become familiar with the habit though, you can usually inflate the number to four or five times a week, I typically go for an hour and a half, but I've been lifting for almost seven years now, typically anything from 30-45 minutes is good as long as you keep it intense and don't have excessive rest periods between sets.

saving this good advice.

stitchvalkyrie

Building muscle is better for burning calories in the long run because they just flat out require more energy to function than fat, the issue is that you don't really build muscle on a caloric deficit, so trying to lose weight at the same time as you're strength training or trying to put on muscle is a rather futile effort, there are ways to accomplish it, but it's usually limited to strength gains and typically involves hovering around a regular caloric intake rather than a larger deficit for weight loss.
However, you should always be doing strength training, don't do an excessive amount of light cardio either, try to go for more intense workouts. Everyone's workouts should incorporate sprints, and rowing is a great idea too, make it shorter, but very vigorous, to the point that you're sweating hard after just six to eight minutes, this will not only benefit your cardiovascular system more, but will burn significantly more calories and typically benefits and supplements weight-loss much more than lengthy and gentler cardio work.

For the best weight loss results, I suggest more strength training and higher intensity cardio, with low intensity cardio every few days.

Oh, and three times a week of strength training is the golden rule, as you become familiar with the habit though, you can usually inflate the number to four or five times a week, I typically go for an hour and a half, but I've been lifting for almost seven years now, typically anything from 30-45 minutes is good as long as you keep it intense and don't have excessive rest periods between sets.

Hmm so if im on a 1500 cal a day, but want to get lean muscle while trying to lose weight, wouldn't you just encourage your protein needs to be met mainly? I only wanted to lose a couple of Kg's, but im not doing large weights in general. So in KG's if my weight is 60, I should be aiming for 60 grams of protein a day yeah?

Mr_Knight

Has anyone ever cut back on cardio in favour of strength training and got better results in terms of weight loss or body composition?? How many sessions and duration etc?

Why chose? Do both. 3x a week lifting is perfectly compatible with 3x-4x a week of solid cardio, once you build up to it.

If you replace your 3km sessions with HIIT, you will lose cardio capacity. That may be fine for your goals, but it's just something to be aware of.

sarahrbraun

Has anyone ever cut back on cardio in favour of strength training and got better results in terms of weight loss or body composition?? How many sessions and duration etc?

I am at the gym for about 90 minutes, 5 days a week.

Until about a month ago, I did 3 days of cardio, and 2 days of strength ( lifting and/or resistance) per week. A month ago I flipped it to 3 strength days and 2 cardio days per week at the suggestion of my trainer.

right now on cardio days I do a combination of treadmill, elliptical, stairs, and recumbent bike ( I usually pick 2), and a few weeks ago I added an hour long cardio dance class once a week. On strength days I follow a plan written by my trainer, and I have about 5 workouts I cycle through.

My scale hasnt moved much this year, but my body is changing in awesome ways. And I am getting so strong!

emmab0902

I'm not changing or reducing my swims if anything I need um increase to four a week. I haven't got time for 90 minutes at the gym so need to maximise time as I have four kids and work full time. Wondered about whether It's better to do strength before swimming or before interval training style cardio???

Stage14

Yep. I went from cardio 4 or 5 days a week to lifting heavy 3 times a week with my only cardio being 30 minutes of walking/running intervals 3 days. It's been about 6 weeks and I am seeing results already. My waist and thighs are smaller, my shoulders and legs are already more defined, and while the weight loss seemed to have slowed down for the first few weeks, I'm back to losing as well.

Mr_Knight

Wondered about whether It's better to do strength before swimming or before interval training style cardio???

I hit the weights before I hit the pool for laps. I find it gives me the best ability to push myself at both - if I swim first, lifting is hugely impacted, at least for me.

A Starting Strength routine can be knocked out in under 30 minutes, potentially 20 minutes, especially as a female (males typically have longer rest intervals between sets). I know it's tough with all the usual Mom Duties, but I don't think it will be possible to find something beneficial that takes up less time than that. If you have room at home for free weights, the SS routines can be broken into components of about 10 minutes each, and spread out throughout the day.

Ignaura

What do you do now for both? Might give us a good idea of what adjustments (if any) to suggest.

Personally, I do cardio 3 times a week (run) and strength training 3 times a week (weight lift). I keep them separate from each other. Works for me.

Exacltly what I do. I don't like cardio very much

bluebird321

I added kettlebells into my routine last year. I put on some weight, but lowered my bodyfat and my pulse rate went even lower.

I still do Bikram Yoga several times per week.

Huffdogg

Was wondering about switching to lifting three times and doing a shorter HIIT session twice a week. Still need to keep my three swims a week at a minimum

I would lift the 3x like you're considering, and if you can, turn one or two of your swims into HIIT workouts, or just add a 4 minute HIIT sequence on the end of your swims

Huffdogg

Hmm so if im on a 1500 cal a day, but want to get lean muscle while trying to lose weight, wouldn't you just encourage your protein needs to be met mainly? I only wanted to lose a couple of Kg's, but im not doing large weights in general. So in KG's if my weight is 60, I should be aiming for 60 grams of protein a day yeah?

No, if you're weighing in KG I believe people generally go for 1.5g per kg. The 1:1 ratio is grams per lb of bodyweight.

Also, you're likely not going to gain lean muscle and lose fat at the same time. You need to be at a deficit to burn fat, and you need to be at a surplus to build muscle.

Mr_Knight

No, if you're weighing in KG I believe people generally go for 1.5g per kg. The 1:1 ratio is grams per lb of bodyweight.

Per lb of *lean* bodyweight.

Huffdogg

tbh damir most ppl I know just go for straight bodyweight. Often because they don't know their BF% but also because there is very little solid science defining what the upper limit of usable protein is, so a lot of people just err high.

mustgetmuscles1

Has anyone ever cut back on cardio in favour of strength training and got better results in terms of weight loss or body composition?? How many sessions and duration etc?

It really depends on your goals. Strength training will preserve your muscle mass while dieting. This will mean a large majority of your weight loss will come from body fat. This is what most people really want when they say they want to lose weight. As the name implies it also makes you stronger. Strength training also improves and maintains cardio health. Not sure why people think it doesnt.

"Cardio" is perfect for endurance/conditioning, cardio health and burning calories. This is great for people who want to eat more and/or like to train for specific activities.

IF you can only do one pick the one that fits your current goals. If you really hate one form then just do the one you like the most. The best answer is to try and include all forms. They will compliment each other and make you all around healthier and stronger.

3-4 days of strength training with a couple sessions of HIIT is perfect for almost everyone.

RaggedyPond

Cardio got me 20 lbs lighter but I was just a smaller version of fat me. Adding strength training for the past 6 months I have only lost 10 lbs but I also lost 4% body fat.

stitchvalkyrie

Hmm so if im on a 1500 cal a day, but want to get lean muscle while trying to lose weight, wouldn't you just encourage your protein needs to be met mainly? I only wanted to lose a couple of Kg's, but im not doing large weights in general. So in KG's if my weight is 60, I should be aiming for 60 grams of protein a day yeah?

No, if you're weighing in KG I believe people generally go for 1.5g per kg. The 1:1 ratio is grams per lb of bodyweight.

Also, you're likely not going to gain lean muscle and lose fat at the same time. You need to be at a deficit to burn fat, and you need to be at a surplus to build muscle.

Oh, I heard it was half of your body weight in lbs. And to basically work out my weight in pounds, its multiplied by 2.2 anyway. So halving it is roughly my weight.

I thought normally people can lose fat and create muscle at the same time, that's why I thought people did cardio and weights in a session. But yes I know what you mean by to lose fat you need to be at less calories, but to gain muscle you need more. Couldn't you eat slightly more, do some weights and a little bit of cardio? I dunno now I think my whole scheme is just out of whack. Feels like I probably wont get anyway. I wanted to lose a few kgs, but doing any form of strength training may seem in vain. Knowing my luck I increase my calories a bit and im gonna eventually pack it on. Sigh

meerkat70

It's per pound of *lean* bodyweight. And that makes quite a significant difference. (I know that you'll see the pound of bodyweight thing spread broadly all over the internet... but it's not actually correct.)

geekyjock76

Let's consider time as a variable in this question provided that body composition is valued.

We'll use a previously untrained woman who begins her deficit with a lean mass of 112 lbs (50.8 kg) and does not engage in progressive resistance training. Upon reaching her desired weight goal, she loses [a conservative] 9% of lean mass resulting in a final lean mass of 101.9 lbs (46.3 kg). For the sake of comparison, if she were to include resistance training, with adequate calories and protein, she would have only experienced a 3% reduction in lean mass, or a final lean mass of 108.6 lbs (49.4 kg). That would be a difference of 7 lbs (3.2 kg) in final lean mass.

Next, let's examine how long it would take for a woman to increase lean mass per month if she wanted to regain that 7 lb (3.2 kg) difference. Realistically, she can [at best] expect to gain 1 lb (0.4 kg) of lean mass per month on a calorie surplus. This means she will have to undergo a 7 to 9 month long surplus to recover the 7 lbs (3.2 kg) of lost lean mass from dieting. Note that when she does a "bulk," she will likely gain 1 lb (0.4) of fat per lb of lean mass by following a theoretical 250 calorie daily surplus. After the bulk, she will then need to diet again to negate the 7 lbs (3.2 kg) or so of gained fat mass. This second diet will likely result in a loss of, for instance, 2 lbs (0.9 kg) of lean mass which is why she may need to bulk in excess of 7 months to net the desired final lean mass.

If we were to then estimate how long she'd have to diet to reduce 7 lbs (3.2 kg) while adhering to a 0.5 lb (0.22 kg) weekly loss, it may require approximately 14 weeks (3 months).

Thus, altogether, she would have to dedicate between 10 to 12 months of extra time just to end up at an identical weight and body composition compared to if she had included resistance training during her first time restricting calories.

Instead of using those 10 to 12 additional months to recover the lost lean mass, she could have further improved her body fat percentage by raising her lean mass from 112 lbs (50.8 kg) to 119 lbs (54.1 kg).

Mr_Knight

I think even that is optimistic. It's going to be a pretty special female who can put on 1 pound of muscle per month, even as a noob. And the work out intensity to build muscle is definitely a notch above that required to maintain muscle.

If someone cares at all about their lean body mass, it's a no brainer to add resistance training and keep what is already there while dieting!

chani8

You're getting plenty of cardio with your swims. Focus on weight training.

I read that if you want to gain strength fast, do short workouts, 3 sets of five with as heavy as you can go, adding 2.5lbs more each time. Choose compound exercises. Pick two per muscle group. Do supersets with 1.5 minutes between them, and 10-20 minute workouts are enough. In a nutshell, that's what I learned.

emmab0902

Thanks for the answers relating to my original post. Would really appreciate any side issues to be put in a separate thread. Thanks.

brandiuntz

Thanks for the answers relating to my original post. Would really appreciate any side issues to be put in a separate thread. Thanks.

I agree with the poster who suggested switching your other cardio to strength training and, of course, keeping your swimming since you're training for a specific event.

I'd look into a specific training program like Starting Strength, New Rules Of Lifting, or StrongLifts. Any of those will give you a structure to build strength and progress.