Cardio vs Weights

MyIrishSpirit

I'm looking for some actual advice here. I just came back, this is day 2 of trying again and hopefully the last time I "try". What has finally clicked is to do something you love to do so that you'll actually work out. I like the elliptical machine, and the exercise bike....but only for a while. Then I begin to hate even looking at the machine and the idea of getting on it for ANOTHER hour makes me want to vomit.

What I do love to do is lifting. I don't know a lot about it yet, I only use the machines so far. I have an appointment with a trainer next Monday and plan to ask about free weights and programs. However, I have this terror that if I don't do cardio I won't lose any weight.

I have the knowledge that muscle weighs more than fat but takes up less space. Muscle also burns more calories in a resting state and the added strength will take away my back and neck pain. When I was doing this before I did 3 days of cardio and 2 days of less cardio + weight machines per week. On day 2 I was already dreading the elliptical though and I am seriously wondering if it is possible to achieve my massive weight loss goals without doing cardio. Any info would be greatly appreciated!

jonnythan

Lifting is significantly more effective for fat loss and muscle retention than cardio. Cardio is in no way necessary and many very successful, healthy people do no cardio.

Don't bother with machines though. They're inefficient and largely ineffective. To do this right, you'll want to become very familiar with a barbell. Look up a book called Starting Strength and a program called Stronglifts. They're basically the same program, but the Starting Strength book contains tons of information about how to properly perform the major lifts.

There's also a group called "lifting women" or something like that on MFP you may want to look up.

jonnythan

BTW, I don't do cardio (though I do play tennis and racquetball).

But cardio is absolutely not required for your goals. I suggest you find something active you enjoy, like a sport, for your overall health, but it's not that big a deal. Lifting is enough.

bcattoes

If lifting is what you love, then lifting is what you should do. Consistency is the most important thing when it comes to exercise.

If you want to do cardio also there are plenty of options that don't involve a machine. Jump rope, jumping jacks, burpees, hiking, bike riding, walking, sports, swimming, etc.

bcattoes

BTW, I don't do cardio (though I do play tennis and racquetball).

That sentence can't possibly be true.

jonnythan

BTW, I don't do cardio (though I do play tennis and racquetball).

That sentence can't possibly be true.

"Do cardio" to me means that the purpose of the activity is cardiovascular exercise specifically. That's not why I play tennis. I play tennis because tennis is fun and competitive. I'd never, ever grab my tennis racquet and say that I'm going to "do cardio."

I encourage people not to "do cardio" but to find something active they enjoy.

MyIrishSpirit

Thank you! You're the 2nd person to mention that book to me, I'm going to get it today! I don't know why I have this terror....it's really to the point where I know I'm going in to lift but cannot possibly do it before doing SOME cardio. More research and knowledge of lifting...let go of the elliptical! :laugh:

I'd love to pick up a sport but I've got that "I'm TOO fat" mentality... I went white water tubing last year and almost didn't because of my weight. I was sore for 2 weeks after and it took me twice as long as it should have but I did it and I'm glad. I need to figure out what I can do that I won't hate.

jonnythan

There's also a book commonly recommended to women called New Rules of Lifting for Women. I haven't looked at it myself, but it seems to go over some basic lifts. The program apparently gets unnecessarily complex rather quickly and requires more specialized equipment than just a barbell and rack. I like to keep it simple and focus on the 4 main lifts with a couple of personalized accessory lifts thrown in where necessary.

Hornsby

I happen to believe you need both resistance training and cardio to be healthy. You can lose weight with no exercise at all so anything in between should work provided you track calories and don't overeat.

parkscs

I agree to stick with compound lifts when beginning, but it's not because machines are ineffective. Machines are very effective at what they do - isolating a particular muscle. However, that's not what you need when you're first starting out. You're much better off sticking with compound movements like deadlifts, squats, presses, etc. that engage a whole host of muscles instead of simply isolating a very specific muscle.

Personally I still try to incorporate a bit of cardio into my routine, but it's not essential. For that matter, no activity is essential for weight loss. That said, recreational cardio is great if you can find an activity you enjoy, as it's both fun and good for your health. I personally do one day a week of steady state cardio on an elliptical and while I never look forward to it like I do lifting, it's not the end of the world either.

Hornsby

I encourage people not to "do cardio" but to find something active they enjoy.

Best advice out there. Some people like being on a stationary machine of some sort, but for most of us, we can't stand it. The key is finding something you like to do and can stick with.

chrs86

You should always incorporate some type of cardio in your workout regimen. It's good for your heart. You don't have to do 1 hour though. 15-20 minutes a few days a week would be fine.

MeanderingMammal

BTW, I don't do cardio (though I do play tennis and racquetball).

That sentence can't possibly be true.

I read it as "I don't do cardio, except the cardio that I do"...

In my case I'd frame it as "I don't do cardio machines, I run..."

bcattoes

I encourage people not to "do cardio" but to find something active they enjoy.

Best advice out there. Some people like being on a stationary machine of some sort, but for most of us, we can't stand it. The key is finding something you like to do and can stick with.

Absolutely agree. Well, I have no idea how many people can or can't stand machines, but enjoyment is important when it comes to any type of exercise. The more you enjoy it, the more you'll do it.

rlw911

Check out the StrongLifts 5x5 for Women group. In the stickies at the top of the group page, is a summary of the program that will help you know what to expect. Lots of ladies on the program do cardio on their days off from lifting, you don't have to give it up completely. Go check out the group! There's a lot of info in the threads and someone is always willing to help with questions and support.

I also recommend reading Starting Strength. I put it off, because I thought it would be too technical, but it's really not.

jimmmer

There's no one true religion.

Just eat a little less/move a little more and have fun doing it.

And FYI cardio doesn't have to be strapping yourself to the dreadmill for an hour. And resistance training doesn't have to mean Barbells.

Find what sparks you and stick with it.

MeanderingMammal

I like the elliptical machine, and the exercise bike....but only for a while. Then I begin to hate even looking at the machine and the idea of getting on it for ANOTHER hour makes me want to vomit.

What I do love to do is lifting. I don't know a lot about it yet, I only use the machines so far. I have an appointment with a trainer next Monday and plan to ask about free weights and programs. However, I have this terror that if I don't do cardio I won't lose any weight.

Exercise machines are the work of the devil, personally I loathe any type of indoor training and the prospect of training whilst staring at the same patch of wall fills me with dread.

As far as weight loss is concerned, you don't need to do any exercise to achieve that, just consume less energy than you expend. Clearly burning a lot of energy doing some form of CV work gives you plenty of scope to eat more flexibly. Notwithstanding that it is good to complement weight loss with some form of exercise. If you want to lift, lift.

jonnythan

BTW, I don't do cardio (though I do play tennis and racquetball).

That sentence can't possibly be true.

I read it as "I don't do cardio, except the cardio that I do"...

In my case I'd frame it as "I don't do cardio machines, I run..."

"Doing cardio" is not fun.

Having fun is fun.

The point is to have fun, not "do cardio." Fun is good for the body and mind. Don't underestimate the psychological and physical benefits of being active and having fun. Torturing yourself by "doing cardio" that's no fun is not good for you.

mmargarette

QUESTION!! Should doing resistance training be in interval days? Or is everyday or 5-6 times a week just fine and/or more effective? + calorie deficit (for losing weight)

Unknown

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BusyRaeNOTBusty

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

jimmmer

QUESTION!! Should doing resistance training be in interval days? Or is everyday or 5-6 times a week just fine and/or more effective? + calorie deficit (for losing weight)

If you're doing a split 5-6 days a week is fine. If you're doing full body or upper/lower then the answer is going to be different...

JDubIsShrinking

I also love to lift. Cardio? Not a cardio lover. However, for me a mixture of both is what has worked best for me. From what I have read, lifting heavy is best for fat loss. So, my routine is this: Lifting days (usually 3 times a week)... I lift, and then do 15-30 minutes HIIT (High Intensity Interval Training). That could be on the elliptical or on the treadmill. On non-lift days, I do cardio of some sort. It could be Zumba, swimming, attending a class at my gym, hiking, etc.
Overall, find something that you don't hate (regarding cardio) and have at it. Your body will thank you!

bazzaking38

just keep on mixing what you do every so often so you dont get bored. walking up steep hills or steps burns a lot of cals. weights tone you up and look good but if you have a lot of body fat it will bulk you up and make you look bigger than you are. i am getting my body fat off then hitting the weights to tone myself up but for now biking walking cross country hikes will have to do. i used to do the weights years ago and my weight was heavy but my body was good then but weight is weight and if its too much it is a health risk to carry a lot of baggage . you see a lot of huge body builders fall down with heart attacks so cardio i thinks much better to start with and will ease your bones back into shape before you pound them at a gym with weights.

jimmmer

you see a lot of huge body builders fall down with heart attacks so cardio i thinks much better to start with and will ease your bones back into shape before you pound them at a gym with weights.

Or all the stims, etc have effed their hearts up.

bcattoes

BTW, I don't do cardio (though I do play tennis and racquetball).

That sentence can't possibly be true.

I read it as "I don't do cardio, except the cardio that I do"...

In my case I'd frame it as "I don't do cardio machines, I run..."

"Doing cardio" is not fun.

Having fun is fun.

The point is to have fun, not "do cardio." Fun is good for the body and mind. Don't underestimate the psychological and physical benefits of being active and having fun. Torturing yourself by "doing cardio" that's no fun is not good for you.

You are just arguing semantics. If it makes it more fun for you to not think of it as "cardio" or not think you are "doing it", then go with that. It will still be good for your cardiovascular health no matter what you call it.

chrs86

Of course the more you can get exercise in the better. I see people all the time at the gym who are heavy and only come 2-3 times a week. 3 months later they still look the same. You have to be in it to win it.

johnwhitent

No need to choose, do both, but the key is finding something you enjoy. The case for lifting has been made so I won't bother except to agree with the benefits and second the recommendations for the Starting Strength and New Rules of Lifting books. But cardio is very beneficial and heart healthy. Cardiologist always recommend cardio exercise for keeping the heart rate elevated ( above 70%) at a minimum of 20 to 30 continuous minutes "most" days of the week. Personally I would struggle and probably fail if my only options were the elliptical or stationary bike, but I just love running and cycling outdoors. I lift three days a week then do a short run (30 to 45 minutes) afterwards then cycle on two to three days a week. I lift because I know I need to, but I run and cycle because it is so enjoyable (especially the cycling, for me). Mountain biking, road biking, trail running all in the beautiful outdoors. Getting healthy has never been so much fun!

jonnythan

you see a lot of huge body builders fall down with heart attacks so cardio i thinks much better to start with and will ease your bones back into shape before you pound them at a gym with weights.

I see a lot of huge fat people fall down with heart attacks. I also see a lot of thin people fall down with heart attacks.

"Huge bodybuilders" tend to be juiced out of their minds. The idea that the thing killing them in large numbers, if they actually do even die in large numbers, is the lack of cardio is ridiculous.

jimmmer

Of course the more you can get exercise in the better. I see people all the time at the gym who are heavy and only come 2-3 times a week. 3 months later they still look the same. You have to be in it to win it.

This is, pardon me, bollocks.

TheEffort

I do both weight training and cardio and find them equally beneficial.

I think it purely comes down to your specific fitiness goals.

Here's an article I found interesting:
http://www.bodybuilding.com/fun/betteru23.htm

Best of luck!