Why Strength Training is better
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Why does it seem that these posts are always an either/or situation? Here's an idea - do both. Both strength training and cardio have things going for them. So, don't just lift weights and don't just run.
Yeah, that's really the key to health. Aerobic exercise reduces your risk of cancer, heart disease, vascular disease, diabetes and other diseases. I do aerobic, strength, balance and stretching because I don't believe any one is "better" than the others. Unless your only concern is BF%, all are important.
I am not talking health or anything but merely fat loss. I am fully award of the benefits of a cardio vascular exercise.0 -
I have been doing about 45 mins cardio 3 times a week followed by 15 mins weight training. then the other 3 days 45 mins weight training and then 15 mins cardio. Is that counter productive? I mean as far as losign weight it has definitely worked i've also seen muscle development. But I'd like to reduce more fat. Should I do weight training 4 days a week and 2 days cardio?I have been a cardio "lover" for years and I love it. I lost most of my weight and been keeping it off. I love my cardio. However I always do cardio and weight training. Psulemon in your opion do you think it would be better for me to cut way back on cardio and concentrate mostly on weight lifting? I only have a few lbs I want to lose to get to my "ideal" weight. And I want to concentrare on fat loss rather than weightloss although they might go hand in hand. I'd like to maintain my size not get any smaller. Not sure how possible that might be for me.
My opinion would be, yes. I do cardio once or twice/week for 15-20 minutes each session (I do bike to and from work 2.4 miles each way). That is it. I strength train 3-4 days/week 30 min/session, and I am in the middle of a cut phase to get from around 10% fat to 8ish%.0 -
I have been doing about 45 mins cardio 3 times a week followed by 15 mins weight training. then the other 3 days 45 mins weight training and then 15 mins cardio. Is that counter productive? I mean as far as losign weight it has definitely worked i've also seen muscle development. But I'd like to reduce more fat. Should I do weight training 4 days a week and 2 days cardio? I'm always looking for new ways to work out or new schedules. I at one point was doing and hour cardio and 15 mins weight training and alternating.I have been a cardio "lover" for years and I love it. I lost most of my weight and been keeping it off. I love my cardio. However I always do cardio and weight training. Psulemon in your opion do you think it would be better for me to cut way back on cardio and concentrate mostly on weight lifting? I only have a few lbs I want to lose to get to my "ideal" weight. And I want to concentrare on fat loss rather than weightloss although they might go hand in hand. I'd like to maintain my size not get any smaller. Not sure how possible that might be for me.
My opinion would be, yes. I do cardio once or twice/week for 15-20 minutes each session (I do bike to and from work 2.4 miles each way). That is it. I strength train 3-4 days/week 30 min/session, and I am in the middle of a cut phase to get from around 10% fat to 8ish%.0 -
I have been doing about 45 mins cardio 3 times a week followed by 15 mins weight training. then the other 3 days 45 mins weight training and then 15 mins cardio. Is that counter productive? I mean as far as losign weight it has definitely worked i've also seen muscle development. But I'd like to reduce more fat. Should I do weight training 4 days a week and 2 days cardio?
[/quote]I have been a cardio "lover" for years and I love it. I lost most of my weight and been keeping it off. I love my cardio. However I always do cardio and weight training. Psulemon in your opion do you think it would be better for me to cut way back on cardio and concentrate mostly on weight lifting? I only have a few lbs I want to lose to get to my "ideal" weight. And I want to concentrare on fat loss rather than weightloss although they might go hand in hand. I'd like to maintain my size not get any smaller. Not sure how possible that might be for me.
My opinion would be, yes. I do cardio once or twice/week for 15-20 minutes each session (I do bike to and from work 2.4 miles each way). That is it. I strength train 3-4 days/week 30 min/session, and I am in the middle of a cut phase to get from around 10% fat to 8ish%.0 -
Here we go again...0
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I would love to print this and take it to our local GNC and not only make their employees read it but hang it in their window so people don't listen to their bs.
I went in there the other day to get apple cider vinager pills and the girl working tried to convince me that if I wanted to drop weight quicker that I needed to stop lifting and do just cardio. Her reasoning was that I needed to lose the weight before lifting or I would basicly stay the same size and just get stronger. :laugh: I feel sorry for anyone who goes in there looking for good advice.
I think I'll stick with my heavy lifting 3x week and cardio 5x week0 -
[/quote]I have been doing about 45 mins cardio 3 times a week followed by 15 mins weight training. then the other 3 days 45 mins weight training and then 15 mins cardio. Is that counter productive? I mean as far as losign weight it has definitely worked i've also seen muscle development. But I'd like to reduce more fat. Should I do weight training 4 days a week and 2 days cardio?I have been a cardio "lover" for years and I love it. I lost most of my weight and been keeping it off. I love my cardio. However I always do cardio and weight training. Psulemon in your opion do you think it would be better for me to cut way back on cardio and concentrate mostly on weight lifting? I only have a few lbs I want to lose to get to my "ideal" weight. And I want to concentrare on fat loss rather than weightloss although they might go hand in hand. I'd like to maintain my size not get any smaller. Not sure how possible that might be for me.
My opinion would be, yes. I do cardio once or twice/week for 15-20 minutes each session (I do bike to and from work 2.4 miles each way). That is it. I strength train 3-4 days/week 30 min/session, and I am in the middle of a cut phase to get from around 10% fat to 8ish%.
For fat loss cardio just lets you eat a little more to have the same deficit, so if you are not training for an event, I would lower your cardio to 2-3 days/week at most, and would suggest that at least one cardio day/week be HIIT, which should only last for 15-20 (excluding warm-up and cool down).
As for strength training aim to hit each muscle group a minimum of once/week and no more than 3 times. I would suggest working on compound moments as the basis for any program. To get an idea of such a program check out Starting Strength, or Stronglifts 5x5. You can tweak these slightly by adding some isolation moves at the end if you like isolation exercises, but the compound moves are enough to hit all muscle groups on their own.0 -
The more you strength train, the more muscle you keep, the more muscle you keep the more fat you lose, the more fat you lose the less POUNDS you have to lose.
I love running, but I wish I started strength training earlier. My body shape changed while staying about the same weight. I can only imagine the change I would have had if I'd been lifting while I was still losing weight.0 -
Weight loss does NOT equal fat loss. You may be burning calories or losing weight, but that weight and those calories may or may not be coming from fat. If you follow the standard low-calorie-aerobic-exercise-model, you are likely burning muscle not fat. And a loss of muscle means a less efficient metabolism. This is the missing link when personal trainers and fitness enthusiasts embark on helping others and themselves create new bodies.
Agreed, and coming from personal experience I know this first hand. I lost all my baby weight down to 102-105 pounds by cardio and diet alone and I was still flabby, stickly skinny, and not in very good shape. I started training hard, went up to 110 pounds, but lost 3-5% body fat, still fit in the same size 0-3 clothes (albeit some of the shirts are too tight in the shoulders and arms because they are muscular which I prefer). I look better says everyone I know. The scale does not matter!0 -
Good Read!~0
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I love my cardio....but I cant wait to get more into lifting heavy!!!!!!!!0
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Conditioner is better, it leaves the hair silky and smooth!
LOL!! :laugh:0 -
Billy, quit talking jibberish!Conditioner is better, it leaves the hair silky and smooth!0 -
Love the OP post. Great info to share!0
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It's important to DO BOTH. That is all.0
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I keep reading this and it makes me feel a little disappointed in my journey. I have an upper back injury, and am going through physical therapy but can not do any kind of heavy lifting for my upper body. That being said, I have lost weight, and inches, but am definitely not as toned as I would like to be in my arms and back, and at this point I can't really do the heavy lifting that everyone is suggesting. Does anyone have any other suggestions?%30
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Yea I started off with a limited calorie intake with cardio, I lost 32 pounds in like a month and a half then I platoid and learned that my body got used to eating less, I was like crap! I don't want to eat less I love food lol, so now I upped my cals and eat back excersice cals, and im doing the max of lifting I can, I am really pushing myself and I am really starting to feel great!! any who thanks for posting
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So what if you do both intense cardio and strength training? Is that counter productive?0
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I keep reading this and it makes me feel a little disappointed in my journey. I have an upper back injury, and am going through physical therapy but can not do any kind of heavy lifting for my upper body. That being said, I have lost weight, and inches, but am definitely not as toned as I would like to be in my arms and back, and at this point I can't really do the heavy lifting that everyone is suggesting. Does anyone have any other suggestions?%3
Hey I have four hernated disk from my neck to my lumbar I know how you feel, I would say after talking with your doctor find out wich kind of work out meshines you can do that wont compress the spine, gain muscles will help you, it has helped me soo much, you should get a gym membership if you havn't already cause they have weight meshines that wont compress the spine 0 -
great read! thanks for posting!0
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I agree!! I can testify to the fact that cardio will eventually lead to a plateau!! It's happened t me!
Add strengthining...Your body needs it and it will help your weight loss (and your inches lost!).0 -
Bump...Love it!0
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Thanks Timothy. I do have a gym membership where I have been doing mainly cardio and lower body. My injury is mainly in my upper back, shoulder blade region, but I will definitely talk to my doctor at my next appointment and see if he can suggest some strengthening exercises. I currently do back strengthaning exercises in my therapy routine, but nothing with any kind of weights...My wedding is in September, so my arms will definitely be on display, so I am really hoping to figure something out soon%20
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Thank you for this. I have been struggling with the right balance of cardio and weights, and while I know that doing more weights is better for me, I get obsessed with the high caloric burns I achieve during cardio workouts. Over the last two weeks I have started being much more firm with myself over weights. I actually enjoy weightlifting, but again, get caught up in the "more calories burned is better" mindset.0
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Thanks for sharing!0
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I personally think they're both essential. I run 3x a week and strength train another 3x, then have a day of rest. Actually I credit the Insanity program which was a blend of cardio and resistance for having lost most of my 40 pounds! Yes muscle burns fat, you need muscle to burn fat, but you also need have cardio conditioning to keep a healthy heart.0
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Thanks Timothy. I do have a gym membership where I have been doing mainly cardio and lower body. My injury is mainly in my upper back, shoulder blade region, but I will definitely talk to my doctor at my next appointment and see if he can suggest some strengthening exercises. I currently do back strengthaning exercises in my therapy routine, but nothing with any kind of weights...My wedding is in September, so my arms will definitely be on display, so I am really hoping to figure something out soon%2
ohh the shoulders =( sorry yea that sucks! all the work outs I was thinking of would need the shoulder, well walking is great also and cardio will still get you muscles as long as you eat enough I think0 -
BUMP!0
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It's important to DO BOTH. That is all.
NOT FOR FAT LOSS.0
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