Cardio Vs. Strength Training And Weight Loss

duckinspokane

Hi All!

I'm a 35 year old male, about 6' tall and currently at 225 lbs. I was down to 190 lbs at one time a couple of years ago and was almost happy with that, so in my mind my goal weight is 185 lbs. I've never been much of a lifter in my fitness career, but about 2 months ago I joined the Y and started doing the weight circuit machines about 3 x per week. My current exercise regimen is to lift M, W, and F (mostly upper body), and run/jog on Tue, Thurs, and Saturday (taking Sunday off). I have been a devout runner in the past (successfully completing a few half marathons) but have been out of running for about a year. I just started my current fitness regimen.

I gave you my background to ask this question.....will the weight lifting slow down my weight loss (due to building more muscle)? I did notice that when I started lifting I didn't lose any weight, but my chest and biceps etc were getting more toned. Also, how many people on here do a combination of weights and cardio versus sticking to just the cardio (which I know burns more calories)?

rejectuf

Weight lifting will burn more calories in the long-term. It can cause you to retain more water in the short term, but trust me that lifting isn't going to slow down your weight loss.

MeanderingMammal

I gave you my background to ask this question.....will the weight lifting slow down my weight loss (due to building more muscle)? I did notice that when I started lifting I didn't lose any weight, but my chest and biceps etc were getting more toned. Also, how many people on here do a combination of weights and cardio versus sticking to just the cardio (which I know burns more calories)?

I guess it's a question of what's important to you. As long as you're eating in deficit then you're not going to gain weight, however as you note retaining lean mass will lead to a slower weight loss, albeit the effect of that will be an improvement in your bodyfat percentage.

Personally I'd say a reduction in bodyfat percentage is a more desirable outcome than purely weight loss. Clearly there are other physiological benefits in terms of energy conversion related to the retention of lean mass, and I'm sure someone will be along presently to advocate lifting only because it's magic...

Personally I only do two resistance sessions per week, but my priority is running performance. My weight loss target isn't aggressive and I don't really track it much.

While the literal answer is yes I think you'll be more satisfied with the results if you do retain some resistance training in your schedule.

SezxyStef

weight lifting will not slow down weight loss...it will however cause water retention which appears to slow down weight loss.

It is hard to build muscle while losing weight as one requires a surplus and the other requires a deficit.

However that being said lifting during weight loss helps maintain muscle as long as you get in adequate protien.

The appearance of "tone"...which is definition is actually from losing fat...not building muscle.

I do both...not hard cardio like running, however I do walk (quickly) and I bike and I do HIIT on my off days from lifting and sometimes after my lifting but my primary is lifting 3x a week.

If you want to continue to lift (which I personally think is a great idea) find a program that uses free weights such as starting strength or stronglifts...

erickirb

By doing strength training and getting enough protein as you lose you will lose less muscle, so this time you may hit your goal at 190-195lbs instead of 185, as your BF% would be lower due to losing less muscle.

SingingSingleTracker

Also, how many people on here do a combination of weights and cardio versus sticking to just the cardio (which I know burns more calories)?

C'est moi!

Lifting for lower body on Monday. Upper body on Wednesday. Core on Friday. Ride 8 - 12 hours a week on the bike training and racing the rest of the week. Lifting to keep the muscles toned, and to keep things lean and mean for cycling.

Competitive endurance running and cycling are very similar in that if there are hills involved, then the power to weight ratio is key for going up the hills. Carrying any extra weight on the body that is not needed - be it muscle or fat - is a no-no when it comes to going up the hills. I'm 6'4" and 165 pounds and used the combination of weights, cardio, and a caloric deficit to trim down 21 pounds this year. I imagine I could have done it using one, or two of those in tandem. However, combining all three (deficit, weights, cardio) made for a very consistent trim and tone period where I shed 1 pound per week from January until I reached my ideal racing weight goal.

Your height of 6' and 225 would put you at a competitive disadvantage if you were considering running in events again, but it sounds like that is not your goal at the moment. My advice would be to utilize the triple combination of weights, running, and a caloric deficit to reach your goal weight of 185. Give yourself a good 40 weeks and be patient as you stay on target.

zoober

I do strength training on Nautilus equipment and with free weights twice a week, do the elliptical trainer three times a week. The two activities support each other. Larger muscles burn more calories during aerobic work. Lifting also is good for maintaining bone density as you age, and is much better at getting rid of your excess glucose to protect against diabetes. Both things are important when you enter your golden years, as I have done. So if you are losing inches rather than losing weight by swapping muscle for fat, so what? That will balance out, and you'll look like dynamite.

mysweetjenna

I'm looking at the other responders, and am wondering if my experience will help, but here it goes...

I am a very heavy, short gal. I went to my doctor to form a comprehensive diet and exercise plan. She told me that strength training is imperative to long-term success. Though I've seen a slower decrease than I have in the past, I have indeed lost more inches. Also, my "cheat day" doesn't affect the scale as it has in the past (i.e. it seems my metabolism is really for real increasing!!!). That said, I wish I had added the component years ago.

Hope this helps!

BlueBombers

Weight lifting will burn more calories in the long-term. It can cause you to retain more water in the short term, but trust me that lifting isn't going to slow down your weight loss.

^ This. Start now!

Edit: I focus more on weight lifting than cardio now that I am at maintenance. Most days I go for a walk and once in a while I'll sneak in a run.

tryinghard71

I wish I had taken the advice to lift weights long before 40. I also have a thyroid problem. So gaining weight is very easy. I basically was a cardio queen and losing weight slowly. Then I started with weights. You can look at a picture I have posted under my profile. The first one was when I did walking and cardio tapes. The second one was when I finished my first round of P90X. Funny thing is I lost inches and learned to ignore the scale. Because my body was changing but the scale was not moving much.

Tim_Moritz

Weight lifting will burn more calories in the long-term. It can cause you to retain more water in the short term, but trust me that lifting isn't going to slow down your weight loss.

^ This. Start now!

Edit: I focus more on weight lifting than cardio now that I am at maintenance. Most days I go for a walk and once in a while I'll sneak in a run.

+1

I lift weights (mostly upper body), run for HIIT workouts 2x a week, and walk at max speed for an hour twice per week.. I'l try to squeeze in an additional longer run of 5-10k if I feel up to it, but everything I do (except for long runs) is geared toward burning fat and retaining lean body mass so I don't end up looking like a fat skinny guy.

I found that switching my thinking away from the numbers on the scale to paying attention to the numbers on my Levi's was much more rewarding.. Some weeks the scale doesn't move, but I know I'm making progress.