Weight loss without cardio?

emmab0902

Ignoring the obvious cardiovascular benefits of cardio exercise, has anyone lost weight or achieved improved body composition just through dietary changes and strength training? If so, what sort of strength programme was useful?

Lyadeia

I admit that I love my cardio. But when I joined the gym last year, I started out with no cardio at all just so I could work on strength. I found that my body composition was changing for the better anyway, without all the cardio.

I was doing a 4 day split routine then. I have since gone back to that since I have seen better results in body comp. changes and strength increase doing that than full body routines or upper/lower splits.

sweet110

I guess it depends on what you mean by "cardio" and "strength training". My standard exercise relies on using body-weight and weights in "explosive" and/or complex movements in timed intervals. You are working out *hard* when you're working out. Doesn't look like cardio, but there is little to no rest, so your heart is pumping...out of your gosh darn chest! But you only do it for, say, 12-15 minutes. And it worked for me. That's pretty much all I did for the middle of my 70 pound weight loss journey. Caveat being that I live in a city and amble about on foot for errands, so its not like I did *nothing* else. But when I say amble, I mean amble, not powerwalking!

So, if you're asking if you can lose weight without doing something that raises your heart rate to the "target" level, like running or brisk walking, for 45 - 60 minutes, I think the answer is yes. And if you count what I do as strength training, then yes. All by itself, it worked. And there are lots of folks who do this kind of training. But the results may differ if your vision of strength training is "traditional" slow, controlled movements that isolates muscles.

That being said, 75% of weight loss is diet. There are ill people, and disabled people who find it too difficult to exercise, and they lose weight from diet alone. I've watched people where i work who are chair-bound, go on weight watchers and lose weight. So, there is hope for all of us.

jg627

What's got two thumbs and avoids cardio like the plague? This guy!