Feeling stupid for neglecting cardio...

Csmcnevin

I'm feeling a bit silly.

I've successfully lost about 50lbs over the the last few years and kept it off. Though my weight hovers just over 11 stone (5'7") my summer goal was to lose 10-14lbs. I love exercise and have taken the same course as many - I started years ago clocking up endless minutes doing steady state cardio on the treadmill before evolving into lifting weigths (which changed my body and I love) and doing the odd spin class.

As the years crept on, I educated myself more and actually got a Personal Trainer cert (just to have) and loved making up little circuits for myself in the gym, and prided myself on being a girl who deadlifts / assisted pull ups etc. HOWEVER i've reaslied recently that i've let cardio completely fall outta my routine. I think this is why i'm not seeing the results like I used to. Thinking of shifting my focus more to cardio (45mins - 60mins) in the morning to try get summer ready, and throwing in some (maybe 3) weight sessions.

What are people thoughts on this? Are ye cardio / strenght people? Any comments on whats better for getting that last 10lbs off?

Thanks so much! Ciara

lemonsnowdrop

Cardio is for burning fat, strength is for tightening and building muscle. Since I'm trying to lose fat and keep what muscle I have, I do both, but if your BF is where you want it, maybe don't focus so much on the scale. I'm working on the last ten pounds myself until I reach my first goal, but these last pounds are proving to be much more stubborn!

Branstin

My initial goal is to burn fat so I am only doing cardio. I plan to switch to both once I am halfway to my goal weight. It wouldn't hurt you to add back the cardio if you think it will help. Sometimes, it takes a little longer to burn off the last few pounds regardless of if you are doing cardio or lifting.

Csmcnevin

Thanks guys. I think its because I tilted my bias towards strenght training (burns more calories at rest etc) but forgot about the bottom line which is calories in versus calories out, in which case I guess cardio wins up!

SezxyStef

I am not a fan of cardio...at all...especially when it's just for exercise..if it's fun I will do it.

I am on my last 2lbs without any significant cardio in my routine...I do some HIIT (usually 2x a week) but not always, but prefer my SL 5x5 for my exercise.

The last 10lbs comes from a calorie deficet...it is that simple. All you have to do is keep you intake lower than your burns regardless of how you get your burns.

__Di__

I do cardio, no weights.

It depends on what you end-goal is really.

thankyou4thevenom

Cardio is for burning fat, strength is for tightening and building muscle.

Are you saying strength training can't burn fat? :noway:

I look at strength training and cardo as two different goals. Strength is for building strength (shockingly) and cardio is for endurance. I think you need a bit of both.

Francl27

Cardio is for endurance and to give you more calories to eat. Always good for me.

Unknown

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Csmcnevin

Thanks for the responses.

I think my question is about peoples experience regarding personal response to exercise.

I know the benefits of both but I think I am someone who puts on muscle easily (ie. an endomorph) and finds it very difficult to lean out. I think (ie. am speculating) that my body requires alot of cardio to burn the calories required (cardio does burn more then strenght training minute for minute, however I know that packing on more muscle raises you BMR). Anyway I was wondering if anyone else has found that cardio is what they have needed to get them across the finish line?

ndj1979

Cardio is for burning fat, strength is for tightening and building muscle. Since I'm trying to lose fat and keep what muscle I have, I do both, but if your BF is where you want it, maybe don't focus so much on the scale. I'm working on the last ten pounds myself until I reach my first goal, but these last pounds are proving to be much more stubborn!

cardio has nothing to do with burning fat ….it is just a way to get your calorie burns up …

you can "burn" fat by just strength training and no cardio …

so this is not accurate...

ndj1979

Thanks for the responses.

I think my question is about peoples experience regarding personal response to exercise.

I know the benefits of both but I think I am someone who puts on muscle easily (ie. an endomorph) and finds it very difficult to lean out. I think (ie. am speculating) that my body requires alot of cardio to burn the calories required (cardio does burn more then strenght training minute for minute, however I know that packing on more muscle raises you BMR). Anyway I was wondering if anyone else has found that cardio is what they have needed to get them across the finish line?

You can meet your goals with strength training alone if you want..

I only do one cardio session a week and it is HIIT sprints….

LKArgh

You need cardio, even if it is only walking, for health reasons, regardless of whether you will burn more or less calories. It is not cardio or strength training, your body needs both. If you are a personal trainer and still associate exercise with burning calories, I am scared of ever talking to a personal trainer again

lemonsnowdrop

You guys are taking my comment out of context. Cardio is mainly for creating a larger deficit, therefore shedding extra weight, as well as improving cardiovascular health. Strength training will also burn calories, but it's much harder to estimate how big the burn is.

RUNNING_AMOK_1958

Those who do no cardio and focus only on weight loss without strengthening their cardiovascular systems are foolish indeed.

sijomial

One of my big motivators for getting fit and losing weight was to do as much as possible to ensure good heart health - a lot of heart attacks in my family history.

But I get a feel good feeling from both having good CV fitness and strength - so my exercise routine includes roughly equal parts of both.

Really think people are doing it wrong if they purely think of cardio as a fat burner! Sounds dull to me.
How about sports performance? Or the pure enjoyment of cycling in beautiful countryside? Or health?

...... Anyway I was wondering if anyone else has found that cardio is what they have needed to get them across the finish line?

Patience and accurate calorie tracking are all that's required to lose the last few pounds.

yummymummy281

Hi every one im looking for some help & support . Ive been using this app along side with doing a macronutrient diet im 6 wks in & not doing very well

Csmcnevin

Perhaps i havent been clear. I'm pretty fit (cardiovascular wise) - as i said i'm a qualified PT, and run a number of couch to 5km programs for beginner runners, and as I said do the odd spin class and could easy knock out a 5mile run when I fancy it. My circuits involve skipping sets / mountain climbers / burpees etc as well as weight lifting. I just realised I dont do the steady 45mins - 60mins cardio sessions I used to and am wondering if anyone has found upping their cardio to say 300mins a wk has helped weight loss. I really wanna see the scale drop. I'm stick of my toned arms being covered by a layer of fat!

SezxyStef

Those who do no cardio and focus only on weight loss without strengthening their cardiovascular systems are foolish indeed.

really now....:laugh:

I actually have to think you don't do weight training...

I prefer to strength train and find cardio boring, tedious and a pain in my butt...and the HIIT I do is body weight HIIT...

I don't ever plan on running a marathon, or running anywhere unless there is a zombie behind me and I suspect my weight training will give me enough of a cardio workout to out run zombies...

ndj1979

You guys are taking my comment out of context. Cardio is mainly for creating a larger deficit, therefore shedding extra weight, as well as improving cardiovascular health. Strength training will also burn calories, but it's much harder to estimate how big the burn is.

umm no you specifically said that "cardio if for fat burning"…

not sure how it was taken out of context.

but I am glad you revised your statement ….

ndj1979

Perhaps i havent been clear. I'm pretty fit (cardiovascular wise) - as i said i'm a qualified PT, and run a number of couch to 5km programs for beginner runners, and as I said do the odd spin class and could easy knock out a 5mile run when I fancy it. My circuits involve skipping sets / mountain climbers / burpees etc as well as weight lifting. I just realised I dont do the steady 45mins - 60mins cardio sessions I used to and am wondering if anyone has found upping their cardio to say 300mins a wk has helped weight loss. I really wanna see the scale drop. I'm stick of my toned arms being covered by a layer of fat!

so you are a personal trainer and you are asking if cardio is going to help the scale drop?

calorie deficit is what does that …

if you are not losing then you are not in a deficit…

ndj1979

Hi every one im looking for some help & support . Ive been using this app along side with doing a macronutrient diet im 6 wks in & not doing very well

start your own thread...

Csmcnevin

Yes, i'm a personal trainer and a med student and I'm well aware of the science. That said, we all are still learning from each other and am not arrogant enough to think I cant learn from other peoples experience.

People have different success on different programs. Obviously there is evidence based recommendations however we are not genetic clones of each other - some people respond differently to different programs. My question is directed to people who are already at a good level of fitness, have a good level of muscle and are trying to drop that last 10 pounds. This is not another 'is cardio better than weights' questions - i don't have the patience for that as obviously they both have their place. This is a very specific question - when you feel you have a complete strength program and getting to that point where you really wanna give it a big push before summer is upping cardio a good idea? Or should I stick with my tried and tested HITT / strenght circuits.

FancyPantsFran

Everyone is different.
For me I enjoy cardio workouts-( I just started to run. Loved spinning The elliptical is my nemesis.)..
Cardio helps me lose weight faster. I think if you want to mix it up with some cardio then go for it. No one knows your body like you do!!

yankeedownsouth

Personally, I think you need to focus on your diet for those last 10 pounds. With such a small amount to lose, you need to be very diligent about what you're eating. If you're already in good cardiovascular shape, I wouldn't be adding more cardio just to lose the 10 pounds, unless you love steady state cardio. If you're asking for personal experience, I have lost 11 pounds since January focusing on diet and weight training, with one steady state cardio session a week (because I hate it).

cwolfman13

What are people thoughts on this? Are ye cardio / strenght people?

I think it depends on your fitness goals. A good general fitness regimen is going to be pretty balanced...someone who is training for endurance events is obviously going to lean towards more cardio/endurance work...a bodybuilder or competitive power lifter is obviously going to spend the vast majority of their time in the weight room.

I tend to be pretty balanced unless I'm actually training for something...few days per week in the weight room and a few days per week out on my bike cranking out some miles.

In RE to those last 10 Lbs, that's going to be more about your diet than anything. It is also quite possible that you don't actually need/have 10 more pounds to lose....a lot of people obsess about some arbitrary number on the scale without really contemplating whether that number is realistic given their frame and muscle mass.

If you are already at a healthy weight and BF% and just trying to cut it lower, it is a very slow process and in my experience, the quality of your diet really starts to matter far more than it does when you have more fat stores. Also, for myself, being oldish kinda sucks for getting really lean.

ninerbuff

Let's clear this up: ANY physical activity burns calories. Cardio is for cardiovacular health and resistance training is for muscle strength and "shaping".

Calorie deficit is for fat loss.

If one isn't losing fat on a calorie deficit, then some possible issues are: hormonal shift in the body, lack of rest, loss of lean muscle, age.

90% of the time, it's really lack of attention to one's diet.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

BusyRaeNOTBusty

Personally, I think you need to focus on your diet for those last 10 pounds. With such a small amount to lose, you need to be very diligent about what you're eating. If you're already in good cardiovascular shape, I wouldn't be adding more cardio just to lose the 10 pounds, unless you love steady state cardio. If you're asking for personal experience, I have lost 11 pounds since January focusing on diet and weight training, with one steady state cardio session a week (because I hate it).

Yup.

I thought I was being "good" with may diet but it was creeping up, and I think I became less active in my normal life and consequently plateaued for a couple of months. When I sat down and REALLY focused on staying under my goal every single day (and not just a weekly average) the pounds started to come off again.

michellekicks

^^ This guy, Nick Cheadle... "morning of his show. Less than an hour of cardio per WEEK during prep. Never consumed less than 260g carbs per day. Never did any steady state or fasted cardio. Didn't cut sodium, water, or take a diuretic. In fact he's already had over 64 oz water here. He followed flexible dieting principles and enjoyed the foods he loves in moderation."

From Layne Norton's Facebook page: https://www.facebook.com/LayneNorton

Cardio is not necessary for fat-burning.

Csmcnevin

What are people thoughts on this? Are ye cardio / strenght people?

I think it depends on your fitness goals. A good general fitness regimen is going to be pretty balanced...someone who is training for endurance events is obviously going to lean towards more cardio/endurance work...a bodybuilder or competitive power lifter is obviously going to spend the vast majority of their time in the weight room.

I tend to be pretty balanced unless I'm actually training for something...few days per week in the weight room and a few days per week out on my bike cranking out some miles.

In RE to those last 10 Lbs, that's going to be more about your diet than anything. It is also quite possible that you don't actually need/have 10 more pounds to lose....a lot of people obsess about some arbitrary number on the scale without really contemplating whether that number is realistic given their frame and muscle mass.

If you are already at a healthy weight and BF% and just trying to cut it lower, it is a very slow process and in my experience, the quality of your diet really starts to matter far more than it does when you have more fat stores. Also, for myself, being oldish kinda sucks for getting really lean.

Thanks for this - my goal is to drop body %. Last time I was measured it was 26% - i was hoping to get down to 22% or something by summer. I feel ok in clothes, have an OK shape but just need to lean out. I agree with diet. Currently have my macros set to 55% protein, 25% carbs, 20% fat. As I said above i'm a classic endomorph so the pounds tend to cling to me - but the good part is my shape responds to strenght training well.

fitandfortyish

^^ This guy, Nick Cheadle... "morning of his show. Less than an hour of cardio per WEEK during prep. Never consumed less than 260g carbs per day. Never did any steady state or fasted cardio. Didn't cut sodium, water, or take a diuretic. In fact he's already had over 64 oz water here. He followed flexible dieting principles and enjoyed the foods he loves in moderation."

From Layne Norton's Facebook page: https://www.facebook.com/LayneNorton

Cardio is not necessary for fat-burning.

Yah, but he's a 22 year old testosterone fueled machine. Females don't quite work the same way...and men 40+.

Those last stubborn 10lbs can be lost quicker using both weights and cardio.