Why Strength Training is better
Replies
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Seriously do people even READ the original post? Because all these stupid people coming in crying 'I love cardio' have clearly not. The article isn't talking about health. It isn't talking about endurance. It's talking about FAT LOSS. The best exercise for fat loss is doing weights. FAT LOSS.
I LOVE my cardio. It helps me keep my mood in check, the feeling after running for 20 minutes has me high. I walk for 30 minutes every day to get my cardio in. If I'm at the gym I do high intensity cardio for 30 minutes (I'm not someone who generally does more than that. I've got better things to do with my time then spend hours at the gym) I love cardio.
BUT I lift heavy. I'm focusing on that because it's the best thing to give me the body I want. One that is not squishy. One that looks 'toned' My first 25kg I lost doing only cardio (and that was pretty much the walk every day and playing sport) Once I started lifting and lifting heavy my body shape has changed. I have a waist emerging. I HAVE A NECK! It's glorious. I can't wait to lose more and see what I look like. And to get the best results my main focus is on lifting heavy thing and putting them down again.
In conclusion, if you're going to comment on a post READ THE ****ING POST!
Hi Lozze
Do me and a few others a favour and quit calling people stupid, okay.
It is uncalled for and promotes ignorance, many thanks.0 -
I just want to point out to "cardio junkies' that if you are running up hills or stairs, swimming hard as you can, running as fast as you can, jumping rope, ski ing, doing balance work such as yoga or pilates you are indeed doing strength training. And despite how it is rated, lifting weights is actually somewhat aerobic as well.
Therefore your success may not be as completly cardio as you think.
To change tac just a little: I've gone from lifing in the morning, to lifing more towards evening due to schedule and it seems to help my fasting blood sugar to do it this way, sometimes its as late as an hour before bedtime before I'm done. (I go to bed crazy early). The day AFTER my lifting I'm STARVING and more likely to eat mor cals than I am on my lifting day. Do you think because of my sched this is okay? I do take a protien shake after lifting and If I'm not eating late I'll have another prior to bed.
Thx.0 -
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.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
Exactly. I'm a firm believer that you have to do cardio and strength training to get the best results. But honestly, I don't care what other people do. They're not losing my weight......I'm the only one that can do that.
PREACH GIRL!!
Love it! :flowerforyou:
That's some BACK lady! Can tell you strength train!0 -
I'd rather look like Misha Tate on the right, or Ronda Rousy on the left
I'm certain they Strength AND endurance are both on their daily agenda!
I think they are both hot! It would really really cool if their boobs were touching in that pic though, then it would be epically hot. :happy:
lol you are funny. I'm not certain they were actually near each other for that shot. They mostly tried to keep them away from each other before the fight.... well except for the weigh ins and that got a little intense!0 -
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.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
That. A balance of both allows for weight loss, yet promotes muscle fitness and growth. It does not need to be exclusive.0 -
I think the operative term i the OP is that the test subjects were put on a "very low calorie diet" (I'm going to guess high protein, low carb) which automatically biases the outcome.0
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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.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
I agree with above (and not just because I also believe the Phillies/Eagles RULE)...I think a healthy, balanced approach ( I know, boring) is the right mix. I do 6 days of cardio and 3 weight training, but on my weight days I only do 2/3 of the normal cardio I do on non-weight days. For someone who was fat doing the strength build up my upper body, while the cardio helped reduce my gut, fat, legs...so a good mix.0 -
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.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
I agree with above (and not just because I also believe the Phillies/Eagles RULE)...I think a healthy, balanced approach ( I know, boring) is the right mix. I do 6 days of cardio and 3 weight training, but on my weight days I only do 2/3 of the normal cardio I do on non-weight days. For someone who was fat doing the strength build up my upper body, while the cardio helped reduce my gut, fat, legs...so a good mix.
Did you actually read the article? This isn't for general health or fitness, it's pure FAT LOSS.0 -
Seriously do people even READ the original post? Because all these stupid people coming in crying 'I love cardio' have clearly not. The article isn't talking about health. It isn't talking about endurance. It's talking about FAT LOSS. The best exercise for fat loss is doing weights. FAT LOSS.
I LOVE my cardio. It helps me keep my mood in check, the feeling after running for 20 minutes has me high. I walk for 30 minutes every day to get my cardio in. If I'm at the gym I do high intensity cardio for 30 minutes (I'm not someone who generally does more than that. I've got better things to do with my time then spend hours at the gym) I love cardio.
BUT I lift heavy. I'm focusing on that because it's the best thing to give me the body I want. One that is not squishy. One that looks 'toned' My first 25kg I lost doing only cardio (and that was pretty much the walk every day and playing sport) Once I started lifting and lifting heavy my body shape has changed. I have a waist emerging. I HAVE A NECK! It's glorious. I can't wait to lose more and see what I look like. And to get the best results my main focus is on lifting heavy thing and putting them down again.
In conclusion, if you're going to comment on a post READ THE ****ING POST!
Hi Lozze
Do me and a few others a favour and quit calling people stupid, okay.
It is uncalled for and promotes ignorance, many thanks.
I agree that she shouldn't make comments like that, and I appreciate she tries to stick up for me, but making comments like "i feel you need to do both cardio and ST" is just as bad as it does NOT address the original intent of the article nor this thread. If people would actually read before they throw their two cents in, this thread would be better.
Your personal goals are exactly that, person goals, but this thread is for those trying to cut fat. And I know, everyone has an opinion but unfortunately, this thread isn't for expressing opinions. It's supposed to be a fact based thread and if someone here doesn't like this, then they should NOT respond to this thread. It truly is that simple.0 -
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.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
I agree with above (and not just because I also believe the Phillies/Eagles RULE)...I think a healthy, balanced approach ( I know, boring) is the right mix. I do 6 days of cardio and 3 weight training, but on my weight days I only do 2/3 of the normal cardio I do on non-weight days. For someone who was fat doing the strength build up my upper body, while the cardio helped reduce my gut, fat, legs...so a good mix.
Did you actually read the article? This isn't for general health or fitness, it's pure FAT LOSS.
Its a reading comprehension thing I think. The number of people who have come in here preaching about things ENTIRELY unrelated to your point is not only astounding...but goes a long way to explain the ignorance rampant on this forum as a whole.
Seriously.0 -
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.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
I agree with above (and not just because I also believe the Phillies/Eagles RULE)...I think a healthy, balanced approach ( I know, boring) is the right mix. I do 6 days of cardio and 3 weight training, but on my weight days I only do 2/3 of the normal cardio I do on non-weight days. For someone who was fat doing the strength build up my upper body, while the cardio helped reduce my gut, fat, legs...so a good mix.
Did you actually read the article? This isn't for general health or fitness, it's pure FAT LOSS.
Like everyone else I read the first sentance, discard it and then just spew my opinions. Isn't that proper message board etiquette?0 -
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.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
I agree with above (and not just because I also believe the Phillies/Eagles RULE)...I think a healthy, balanced approach ( I know, boring) is the right mix. I do 6 days of cardio and 3 weight training, but on my weight days I only do 2/3 of the normal cardio I do on non-weight days. For someone who was fat doing the strength build up my upper body, while the cardio helped reduce my gut, fat, legs...so a good mix.
Did you actually read the article? This isn't for general health or fitness, it's pure FAT LOSS.
Like everyone else I read the first sentance, discard it and then just spew my opinions. Isn't that proper message board etiquette?
Sounds about right, lol. I will say, I do like how you are striving to live up to your name.0 -
Ok, I read through the first few pages yesterday and I have a question, related but slightly off course - assuming the article (which I have read and agree with, so if your answer to my question is "The OP/article's wrong", no offence but I don't want to be attacked) is correct and cardio can actually sabotage fat loss - am I sabotaging myself?
I walk to and from work (mostly to save money) which is 4 miles a day at about 3.5 mph up and down some serious hills. My HRM tells me I spend about 1/3 of that in 'Fat Loss' mode (less than 120bpm) and about 2/3 in 'Fitness' mode but I've never understood why working harder would mean I'm no longer losing fat. That first 1/3 is normally when I'm walking downhill or on the flat, and then my heart rate gets really pumped when I'm putting my all into attacking those hills. Technically I'm lifting my weight up those hills (and don't my calves/hams/glutes feel it) but since I hate cardio (really, really hate it) I don't particularly want to put in all that effort if it's not helping me lose fat, as that's my current goal.
BTW, I do lifting at home too, so I'm not just a cardio do-er, but ooooohhhhhh. Just confused on the matter. Any light shed would be helpful. Don't like working out uninformed.
As far as the HRM thing, my trainer told me that when your heart rate goes into fitness mode you are working on your endurance more than you are burning fat and during that phase your body burns carbs, not as much fat. I always wear my HRM, do some HIIT and then I do the elliptical like once a week with a large incline and high resistance to keep my heart rate in that fat burning zone. I lift 3 times a week for at least an hour and always make sure my heart rate comes down in between sets.
And I agree with PSU.
Oh, and whoever said the Phillies rule!!!0 -
Ok, I read through the first few pages yesterday and I have a question, related but slightly off course - assuming the article (which I have read and agree with, so if your answer to my question is "The OP/article's wrong", no offence but I don't want to be attacked) is correct and cardio can actually sabotage fat loss - am I sabotaging myself?
I walk to and from work (mostly to save money) which is 4 miles a day at about 3.5 mph up and down some serious hills. My HRM tells me I spend about 1/3 of that in 'Fat Loss' mode (less than 120bpm) and about 2/3 in 'Fitness' mode but I've never understood why working harder would mean I'm no longer losing fat. That first 1/3 is normally when I'm walking downhill or on the flat, and then my heart rate gets really pumped when I'm putting my all into attacking those hills. Technically I'm lifting my weight up those hills (and don't my calves/hams/glutes feel it) but since I hate cardio (really, really hate it) I don't particularly want to put in all that effort if it's not helping me lose fat, as that's my current goal.
BTW, I do lifting at home too, so I'm not just a cardio do-er, but ooooohhhhhh. Just confused on the matter. Any light shed would be helpful. Don't like working out uninformed.
As far as the HRM thing, my trainer told me that when your heart rate goes into fitness mode you are working on your endurance more than you are burning fat and during that phase your body burns carbs, not as much fat. I always wear my HRM, do some HIIT and then I do the elliptical like once a week with a large incline and high resistance to keep my heart rate in that fat burning zone. I lift 3 times a week for at least an hour and always make sure my heart rate comes down in between sets.
And I agree with PSU.
Oh, and whoever said the Phillies rule!!!
Bte, the zone thing has been debunked. It does nothing for fat loss. google hr zones bedunked.0 -
I feel the need to bump this bish!0
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Was in this thread, or another one, where it was said that cardio makes you smaller, but strength training changes your shape?
From the first to second pic, I lost a little over 10 pounds while running and doing a circuit training type workout at home with five pound dumbbells and body weight exercises.
I started strength training in July, and kept running except when I was recovering from a stress fracture in January, and have since lost 5 more pounds until going on maintenance in October, then gained eight, then lost four, so I'm currently one pound less than I was in July.
Maybe I'm delusional, but I think there's a bigger change in the one pound lost photo than the eleven pounds lost photo.0 -
Ok, I read through the first few pages yesterday and I have a question, related but slightly off course - assuming the article (which I have read and agree with, so if your answer to my question is "The OP/article's wrong", no offence but I don't want to be attacked) is correct and cardio can actually sabotage fat loss - am I sabotaging myself?
The article that references the study mentions that both sets of people were on low calorie diets. From looking at your diary you're not eating low calorie. All the weight training books that advocate strength over cardio still tell you to have aerobic fitness (I think NROLFW states if you can't ride a bike for a couple of hours at a leisurley pace you need to fix that) It's when you're doing low calorie, all cardio that you start to sabotage fat loss.
Also I've seen it stated on here that there is no 'fat loss' stage your heart rate gets to. But I'm not 100% sure on that.
Thanks - that makes me feel a lot better! I try and make sure I never go below my BMR (which also gives me a margin for error and over-eating) and have been hitting my macros pretty well recently. I'm just never sure what they mean by 'low calorie diets' as I am eating at a deficit.
I've always been a walker and am chuffed because according to my HRM when I bought it a couple months ago, my fitness levels are pretty good, so right now it's more important for me to target that extra layer of fat that's making my clothes not fit! But it's good to know even those who advocate lifting over cardio wouldn't throw cardio out completely
) I've read NROLFW but for some reason found it really hard going, though I use a lot of the principles.
So maybe I should now re-word my question to "Why does my HRM think below 120 bpm is going to make me burn fat and above 120 bpm is going to make me more fit - and are the two mutually exclusive???"
Thanks again Lozze :flowerforyou:
To answer your question, in a zone where your heart rate is between 55% and 75% of max you are primarily using fat for fuel. Over that and you begin to utilize more glycogen and less fat on an increasing % the higher your HR. HRM companies love to talk zones and it's mostly part of thier marketing schtick. In the Lyle McDonald articles someone posted way back on pge 2 or 3 he addresses the whole "zone" thing. Bottom line is that in what your HRM calls the fat burning zone, there is very little EPOC (Excess Post-exercise Oxygen Consumption). EPOC will contunie to burn calories after the workout is done.
So, if you walk for 1 hour you will burn say, 600 calories during and none after. If you run for 30 minutes you will burn say, 400 calories and 200 more from EPOC (numbers aren't precise, just illustrative). If you do HIIT for 20 minutes you will burn 300 calories during and an additional 300 from EPOC. So all 3 workouts give you roughly the same burn yield. As you do things with more intensity to are training your cardio system and increasing your VO2 max which is the body's ability to process oxygen during exercise. If you are trainng to race or just like to improve your times and fitness, great. If not, it is somewhat unessesary and the low intensity zone will yield you heatlh and longevity benefits. The one caveat is that low intensity cardio takes more time than high intensity.
I do HIIT and Steady State in my cardio. Love HIIT because in 25 minutes on a Tuseday Morning I'm done! Get my heart rate up to max and back several times. I love my long bike rides where I stay between 70% and 80% max HR they take a long time but they are awesome fun and the trails are georgous. I get benefit from both. Bear in mind HIIT should only be done 2 max 3 times per week due to it's effect on your central nervous system.
To the OP, great post on max fat loss! I'm living proof. Stepped up the strength 3 weeks ago. haven't lost a lb but have lost 1.5% BF doing Stronglifts 5X5.0 -
To answer your question, in a zone where your heart rate is between 55% and 75% of max you are primarily using fat for fuel. Over that and you begin to utilize more glycogen and less fat on an increasing % the higher your HR. HRM companies love to talk zones and it's mostly part of thier marketing schtick. In the Lyle McDonald articles someone posted way back on pge 2 or 3 he addresses the whole "zone" thing. Bottom line is that in what your HRM calls the fat burning zone, there is very little EPOC (Excess Post-exercise Oxygen Consumption). EPOC will contunie to burn calories after the workout is done.
So, if you walk for 1 hour you will burn say, 600 calories during and none after. If you run for 30 minutes you will burn say, 400 calories and 200 more from EPOC (numbers aren't precise, just illustrative). If you do HIIT for 20 minutes you will burn 300 calories during and an additional 300 from EPOC. So all 3 workouts give you roughly the same burn yield. As you do things with more intensity to are training your cardio system and increasing your VO2 max which is the body's ability to process oxygen during exercise. If you are trainng to race or just like to improve your times and fitness, great. If not, it is somewhat unessesary and the low intensity zone will yield you heatlh and longevity benefits. The one caveat is that low intensity cardio takes more time than high intensity.
There is so much more to it than this. What about growth hormone production (or the lack thereof)? What about people training for marathons or iron man events that burn thousands of calories a day in steady state cardio at a fat loss heart rate, yet lose substantial muscle (even with a moderate strength training regimen included) along with gaining body fat?
Again...far more to it than one equals another equals another...except that one increases your general fitness and the last takes longer.0 -
Nightly bump!0
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