Diet/Cardio/Weights I'm confused!

gembirch · May 2014

Hey,
I have seen a lot of posts on here saying that cardio won't help me lose weight, I should be doing weights to lose weight.
But then I have seen posts saying if I am in a calorie deficit then I won't gain muscle?
Other posts are saying losing weight is generally down to my diet, but I thought that cardio would create a calorie deficit?

SO CONFUSED! Could someone outline it for me.

The past 4 weeks I have been eating 'clean' but I want to start exercising too

Thanks!

asciiqwerty · May 2014

So just a quick outline (please ask for more detail if you want it)

So calorie deficit = weight loss

excercise (any excercise) can contribute to the calorie deficit, but will not outweight a calorie surplus (you can't out excercise a bad diet)
you cannot build muscle on a deficit
there is nothing inherently wrong with ecercise: some is better than none and more is better than some
but cardio alone won't necesserilly get you where you want to be

if you do it wrong you can lose lots of muscle at a calorie deficit
this is why users post about IIFIYM (if it fits in your macros) becasue it's important to get enough protein and fats
also if you do strength excercises (weights/resistance/bodyweight) then you can tone muscles you have and help reduce muscle wastage during weight loss

so calories and cardio will help loose the weight
strength will help manage the flabby and retain muscle

snazzyjazzy21 · May 2014

You lose body fat by being in a calorie deficit. This can be created by eating less, working out, or a combination of both. You don't HAVE to work out to lose weight. If you do, it's generally recommended you eat back at least 50% of your exercise calories so your deficit isn't too big.

Lifting weights will 'tone' up your body. You are correct, however, in saying that you can't make significant muscle growth on a deficit. For this reason, many people who are close to their goal eat at a small surplus and lift heavy in order to gain muscle.

Eating clean isn't really necessary, staying inside your calorie budget is all you need to lose weight. Meeting your macro goals becomes more important when you turn to strength training, as protein is vital to muscle growth.

allotmentgardener · May 2014

Just my view so may get contradicted but I go on the basis that calorie deficit is for weight loss. Cardio burns calories so also helps weightloss and assists with toning. Weights and intense training is for building those muscles and helping to sculpt tthe body.

Sun_Wukong · May 2014

gembirch · May 2014

Thanks for all your replies!
I think I now get the hang of it, phew!

That last one was very informative and I have joined the group

Thanks so much guys

Diet/Cardio/Weights I'm confused!

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