cardio vs strength training

vallemic
vallemic Posts: 278 Member
in Fitness and Exercise
So, I'm finally at a healthy weight - yay! I have dropped over 30 lbs in 6 months by mostly diet (calorie counting) and some cardio and strength training in the last 2 months. I would still like to drop more body fat and plan on still counting calories to do so. My schedule allows me to get to the gym 3 times/week. My question is if I had to choose between cardio or strength training, which one, in your opinion would help reduce body fat quicker?

Replies

  • wellbert
    wellbert Posts: 3,924 Member
    I'd use the gym for heavy, compound weights. Stuff that's much harder to do at home.
    You can skip rope at home on other days, and get a decent cardio workout in not a lot of time.
  • lizard053
    lizard053 Posts: 2,344 Member
    Strength training! Some cardio is good, but the strength training will help longer for calorie burn. And it will help remove the appearance of "softness" of what body fat is still there.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    strength training.
    you can get a good body while only lifting weights and not doing cardio.

    but no one who does strictly cardio looks good.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Whichever you are likely to put the most effort into and enjoy. Both burn fat if you do them regularly. I've had the most success with cardio, but that's likely because I don't like strength training so I tend to only do enough to keep from sagging. I enjoy aerobics.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Congrats on the weight loss.

    Your question is one that generates lots of disagreement but here's my take on things.

    If you can get to the gym 3 times a week (I'm assuming for 1 hr??) the answer is .......both. Half an hour of cardio and half an hour of strength. Typically (depending on your intensity) cardio burns more calories overall which promotes fat loss (forget the "fat burning zone" - go for higher intensity). Strength training, on the other hand has the added benefit of boosting your metabolism 24 hrs a day by increasing lean muscle mass and also goes a long way in helping you prevent injuries (especially if you find yourself drawn to running)
  • HMD7703
    HMD7703 Posts: 761 Member
    Strength training!!!

    Dont give up your cardio but add a good lifting routine.
  • bcattoes
    bcattoes Posts: 17,299 Member
    I'd use the gym for heavy, compound weights. Stuff that's much harder to do at home.
    You can skip rope at home on other days, and get a decent cardio workout in not a lot of time.

    Yeah, this sounds like good advice. If your gym time is limited, using that time for stuff that can only be done there sounds wise.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Definitely strength training. Cardio can be done anywhere.
  • 4FitChris
    4FitChris Posts: 10
    Whichever you are likely to put the most effort into and enjoy. Both burn fat if you do them regularly. I've had the most success with cardio, but that's likely because I don't like strength training so I tend to only do enough to keep from sagging. I enjoy aerobics.

    I agree. The key is to keep doing something. If you want different results, change what you're doing.
  • BAMFMeredith
    BAMFMeredith Posts: 2,810 Member
    Definitely strength training. Cardio can be done anywhere.

    I agree. Heavy lifting at the gym and really taking advantage of your time there with some serious strength training will really help you lose body fat. It sounds like you don't really have any major weight to lose, so some solid strength training at the gym would probably be very beneficial for you. Plus you can get in cardio exercise just about anywhere :) Great job at reaching that healthy weight goal!
  • bizco
    bizco Posts: 1,949 Member
    The only way to drop body fat (i.e. increase lean muscle tissue) is by lifting heavy weights. Stay away from gym machines and lift free weights. Don't freak out if you gain a few pounds. Track your measurements once per month in MFP's "chech-in" tab. You will become leaner and stronger.
  • Gilbrod
    Gilbrod Posts: 1,216 Member
    Good work on your weight loss. I do some crazy cardio followed by crazy strength training. When I do my strength training, I do it in a circuit. Just make sure you protein up after that strength training. For if you lose muscle, you do lose weight, but that's not what you want to lose. The muscle that is. Keep it going!
  • myak623
    myak623 Posts: 615 Member
    Strength training!!!! If you are only able to get in 3 workouts/week, I would recommend taking a look at Stronglifts 5x5. Great starting program that will help you target all areas. www.stronglifts.com There is also an app that will help you track your workouts.
  • mfpcopine
    mfpcopine Posts: 3,093 Member
    I think cardio, combined with focused calorie reduction (a higher percentage protein in the diet for a time) would reduce body fat more quickly.

    But I would do both. Start with maybe one or two exercises for each body part, i.e., shoulders, biceps, triceps, chest, back, thighs, calf. Do a couple of sets of 8 to 12 reps. Follow with some form of cardio. You could try doing some HIgh Intensity Interval Training (HIIT) on a treadmill followed by steady state work on an elliptical or a bicycle.

    If you have the time, you could do exercises for the entire body each visit, but you need to rest 48 hours in between exercise sessions. Or you could split your routine, doing the upper body one day and the lower body the next.

    This is an area in which there's a lot of disagreement, but I've read that strength training, while extremely good for you, has had its metabolism-boosting effects exaggerated. Not that many more calories are burned because of muscle, and the effect declines rapidly after exercise.
  • bcattoes
    bcattoes Posts: 17,299 Member
    The only way to drop body fat (i.e. increase lean muscle tissue) is by lifting heavy weights.

    Total BS. The only way to drop body fat is not by increasing lean muscle tissue. It's by burning more calories than you consume.
  • mfpcopine
    mfpcopine Posts: 3,093 Member
    It depends on what you're able to do physically. I can't jump rope for extended periods. I've tried doing calisthenics or dancing to music at home, but I can't keep my heart rate up. If I needed to do serious cardio I would have to go to the gym because a treadmill and elliptical always give me a more rigorous workout.

    I also always wear a heart rate monitor so I can see how hard I'm working.
  • almc170
    almc170 Posts: 1,093 Member
    The only way to drop body fat (i.e. increase lean muscle tissue) is by lifting heavy weights.

    Total BS. The only way to drop body fat is not by increasing lean muscle tissue. It's by burning more calories than you consume.
    Technically true, but relying on a calorie deficit alone you cause to lose lean tissue along with fat. To change your body's composition (body fat percentage), you need to lift weights.
  • Articeluvsmemphis
    Articeluvsmemphis Posts: 1,987 Member
    do both, you can have a quick routine that includes both. do HITT and pick a couple muscle groups to work each time
  • scottb81
    scottb81 Posts: 2,538 Member
    Technically true, but relying on a calorie deficit alone you cause to lose lean tissue along with fat. To change your body's composition (body fat percentage), you need to lift weights.
    This website states it best:

    "An example of severe exaggeration of physiological and scientific fact, not relevant to anyone who's not undergoing prolonged fasting or starvation."

    http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html
  • bcattoes
    bcattoes Posts: 17,299 Member
    The only way to drop body fat (i.e. increase lean muscle tissue) is by lifting heavy weights.

    Total BS. The only way to drop body fat is not by increasing lean muscle tissue. It's by burning more calories than you consume.
    Technically true, but relying on a calorie deficit alone you cause to lose lean tissue along with fat. To change your body's composition (body fat percentage), you need to lift weights.

    I've lowered my BF with aerobics. Sure I lost muscle, almost anyone losing weight will no matter what method you lose. It's completely natural because my body doesn't need as much muscle to perform the same tasks with a lighter body. I'm sure I would have lost more by lifting weights. No, correction - I'm sure I could theoretically have lost more BF by lifting weights. But I would not have done so because I don't like it and would not have stuck with it. I do some strength training, but very little weight lifting. My BF is in the healthy range and I've maintained it for almost a year now.
  • prettygirlhoward
    prettygirlhoward Posts: 338 Member
    BUMP
  • TinkrBelz
    TinkrBelz Posts: 866 Member
    If you can only go to the gym 3x/week, I would do stregnth training. Like everyone else said, you can do cardio at home. Also, you can do some cardio with your weights. I know that my husband does not allow much time between sets...so that gets his HR up.
  • keeponkickin
    keeponkickin Posts: 1,520 Member
    Both are great but if you have to choose one to do at the gym, hit the strength training. Lift heavy and to the point of failure. You can always squeeze in other stuff at home, including cardio.
  • bloodguilt
    bloodguilt Posts: 126
    Strength training!!!! If you are only able to get in 3 workouts/week, I would recommend taking a look at Stronglifts 5x5. Great starting program that will help you target all areas. www.stronglifts.com There is also an app that will help you track your workouts.

    Agree to this suggestion. In fact, I am on week 4 SL5x5 program now. So far I am enjoying it though I revised it with some isolation work and added Tabata Protocol on non workout days. The result is just phenomenal.
    About your question on strength training and cardiovascular, I suggest you do both but on separate time of the day, say you do strength in the morning and cardio in the afternoon or before dinner or you can specify a strength training day and cardio training day like what I am currently doing. Hope this helps. :-)
  • krissers9
    krissers9 Posts: 20 Member
    If you do strength training with little to no rest between sets and different strength moves, you will increase your heart rate, making it effective cardio as well. Think step ups, with weights, and between sets, do arm strengthening moves with free weights :)
  • nsimportant
    nsimportant Posts: 170 Member
    Strength training .You can always make a caloric deficit on rest days with lower food consumption :P
  • marianne_s
    marianne_s Posts: 983 Member

    This is an area in which there's a lot of disagreement, but I've read that strength training, while extremely good for you, has had its metabolism-boosting effects exaggerated. Not that many more calories are burned because of muscle, and the effect declines rapidly after exercise.

    Actually, you're incorrect.... ther afterburn is much longer & higher after weight training than after cardio.

    I've seen it for myself, I wear a KiFit (UK bodyMedia Fit) and after doing a 40 minute ChaLean Extreme weight lifting session (total burn = 150 - 190), my body will burn 5 calories per minute for the following 3-4 hours

    But after a Turbo Fire session (total burn = 450 - 600) my body will only burn calories at a higher rate (reducing from 10 cals per min) for 45 mins - 1 hour

    My normal cal burn per minute is usually 1.8 - 2.3

    The numbers don't lie....

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