Cardio or weight training?

befitamy
befitamy Posts: 13 Member
in Fitness and Exercise
Hey! I'm starting my weight loss journey but have been in a gym for some time! I have about 40 pounds to loose but I am aware that this may change depending on gym work! I have a programme in the gym that is based on weight loss and getting toned but I am not seeing results as I am usually too tired from weight training to do cardio! Would it be good to do 3 weight lifting days along with cardio then two/three days just dedicated to cardio? I understand weight lifting is so important for fat loss but for initial weight loss, should I focus more on cardio or am I doing something wrong? Thanks!!

Replies

  • ninerbuff
    ninerbuff Posts: 48,996 Member
    Keep both.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • AllOutof_Bubblegum
    AllOutof_Bubblegum Posts: 3,646 Member
    Don't get sucked into the "I want to lose weight before I start weightlifting" frame of thought. Just don't. When you lose weight you will lose lean muscle mass along with it, unless you are strength training. This makes weightlifting harder to start up, because you'll be weaker and it will take longer to rebuild that lost muscle.

    So basically you'll just be shooting yourself in the foot before you even start. Don't wait. Start lifting NOW.
  • Shaky44
    Shaky44 Posts: 214 Member
    Hey! I'm starting my weight loss journey but have been in a gym for some time! I have about 40 pounds to loose but I am aware that this may change depending on gym work! I have a programme in the gym that is based on weight loss and getting toned but I am not seeing results as I am usually too tired from weight training to do cardio! Would it be good to do 3 weight lifting days along with cardio then two/three days just dedicated to cardio? I understand weight lifting is so important for fat loss but for initial weight loss, should I focus more on cardio or am I doing something wrong? Thanks!!
    Three days of strength/cardio plus three days of cardio worked for me for a long time. Nothing wrong with it. If you can't do a really tiring cardio workout after lifting, just try walking.

    I've recently switched to a four day strength training program: heavy lifting Mon and Thurs, lighter lifting Tues and Fri. So far I really like it and wish I had done it earlier. The concepts are explained in this two-part article:

    http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html
    http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-2.html
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Personally I run 4-5 times per week, cycle once or twice and do two resistance sessions. But that's what suits my objectives of improving my running performance.
  • TiberiusClaudis
    TiberiusClaudis Posts: 423 Member
    If you can do both, do both.

    However, priorities in ranking order are:

    Eat below Total Daily Energy Expenditure (TDEE). Go here to figure it out: http://iifym.com/tdee-calculator/

    Weightlift

    Cardio preferably HITT or simply a brisk walk.

    Significant Rest/Recovery

    Can you break up your workouts....say mornings WL and evenings cardio (again even if it's just walking). That way you will have more energy.
  • ianthy
    ianthy Posts: 404 Member
    Don't get sucked into the "I want to lose weight before I start weightlifting" frame of thought. Just don't. When you lose weight you will lose lean muscle mass along with it, unless you are strength training. This makes weightlifting harder to start up, because you'll be weaker and it will take longer to rebuild that lost muscle.

    So basically you'll just be shooting yourself in the foot before you even start. Don't wait. Start lifting NOW.

    Totally agree. In the past I would loose weight then start to work on strength/cardio after reaching my target - it then took ages to build up any real strength and my body felt really loose and flabby. This time I have been doing some cardio but more weights and resistance training - I am stronger and the shape of my body is completely different. I still have 6 kgs to loose but old dresses that did not fit in the past at this weight are now loose. I believe the difference is down to the exercise and weight training. Finally, i just feel happier when i have done a good workout. Best of luck with your workouts!
  • Timshel_
    Timshel_ Posts: 22,834 Member
    There is no order of importance between cardio or strength training (that is personal preference). You want to do both to maintain a healthy cardiovascular system and muscle. You could mix it up as you mention.

    Making sure your diet is correct is first on the list.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Cardio preferably HITT or simply a brisk walk.

    The order really depends on ones objectives, as does the type of CV. Only doing HIIT isn't going to do any good if you want to be able to run for more than 400 metres.
  • TiberiusClaudis
    TiberiusClaudis Posts: 423 Member
    Cardio preferably HITT or simply a brisk walk.

    The order really depends on ones objectives, as does the type of CV. Only doing HIIT isn't going to do any good if you want to be able to run for more than 400 metres.

    True. My apologies to my runner friends. Fittness is in the eye of the beholder. :wink:
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Both are pretty essential to a well balanced fitness regimen.

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