importance of weight training vs cardio

sadira86

i hope i don't sound like an exercise dummy. lol.
i've always had this impression that cardio is where it's at, and doing any type of strength/weight training is really only necessary AFTER you've lost fat and want to tone. but after doing jillian's 30 day shred and reading some things online, i'm feeling like weight training is just as important, if not even more important (?) as cardio. i know they're both important, but it seems that building the muscle WHILE i'm trying to lose the fat helps me lose the fat faster AND keep it off?
i'm really not super educated about this type of stuff so any info helps!

gmpearson

I suggest reading the book called "Which Comes First: Cardio or Weights?" This book was published last year, and is an easy read. It is based on a number of various studies (most from universities) and analysis of world-class athletes. It disspells a lot of exercise myths, but also gives good advice on what is best based on desired goals.

In the end, both are important (cardio to help keep your cardiovascular system in shape) and weights (to build strength in muscle and bones). Additionally, many people forget there are actually 4 facets to physical fitness: cardio, strength (resistance), flexibility (stretching), and balance. Many of these can be combined into various exercises.

Ultimately, it depends on what your goals are as to which you should focus on more. However, in my humble opinion, it is critically important to your overall health to focus on cardio, weights, flexibility, balance, AND nutrition.

Good luck!

greg

erickirb

i hope i don't sound like an exercise dummy. lol.
i've always had this impression that cardio is where it's at, and doing any type of strength/weight training is really only necessary AFTER you've lost fat and want to tone. but after doing jillian's 30 day shred and reading some things online, i'm feeling like weight training is just as important, if not even more important (?) as cardio. i know they're both important, but it seems that building the muscle WHILE i'm trying to lose the fat helps me lose the fat faster AND keep it off?
i'm really not super educated about this type of stuff so any info helps!

strength training while in a deficit will help you retain your current muscle mass, if you don't strength train while in a deficit you will acutally lose muscle mass, not just fat.

Cardio is great for endurance and heart health but is not needed for weight loss. The deficit needed to lose weight can be done through diet alone, cardio will allow you to eat more and have the same deficit.

estinson79

I have been relying on cardio for the last year for weight loss and was not seeing any results. Just a few weeks ago I decided to start using machines at the gym and lifting weights, and really pushing myself. I have since lost 4 pounds, not a huge amount but a very quick boost in the right direction. I fully believe that weights are as important as cardio!

erickirb

I have been relying on cardio for the last year for weight loss and was not seeing any results. Just a few weeks ago I decided to start using machines at the gym and lifting weights, and really pushing myself. I have since lost 4 pounds, not a huge amount but a very quick boost in the right direction. I fully believe that weights are as important as cardio!

focus on compound lifting movements and your results will be 5x what they are using machines.

jamiesadler

I would suggest the new rules of lifting for women. Basically weights build lean muscle which help with your metabolism and cardio builds endurance and flexibility. Both are very important.

etf5020

Cardio is probably the most important for your body and health just because of the fact your heart and lungs are always being used. That being said, cardio and weight training both will help you lose fat I think because cardio burns calories and muscles are require burning a lot more calories just to keep your body healthy. So I wouldn't say that one is particularly more important but that both have their advantages and should be treated as such.

JustJennie1

Cardio is great for endurance and heart health but is not needed for weight loss.

I disagree. Cardio is great for weight/fat loss and it is absolutely necessary to do. If I stop doing any kind of cardio and just focus on lifting -- while still eating properly -- I gain weight and it's not all muscle.

A combination of weights and cardio activity will help you drop the pounds.

HeidiMightyRawr

i hope i don't sound like an exercise dummy. lol.
i've always had this impression that cardio is where it's at, and doing any type of strength/weight training is really only necessary AFTER you've lost fat and want to tone. but after doing jillian's 30 day shred and reading some things online, i'm feeling like weight training is just as important, if not even more important (?) as cardio. i know they're both important, but it seems that building the muscle WHILE i'm trying to lose the fat helps me lose the fat faster AND keep it off?
i'm really not super educated about this type of stuff so any info helps!

strength training while in a deficit will help you retain your current muscle mass, if you don't strength train while in a deficit you will acutally lose muscle mass, not just fat.

Cardio is great for endurance and heart health but is not needed for weight loss. The deficit needed to lose weight can be done through diet alone, cardio will allow you to eat more and have the same deficit.

This!!
Start now, and you'll maintain more muscle, end up looking better when you reach your goal weight, and have less need to spend time focusing on "toning" as you'll pretty much be there already

Weight training should not hinder your weight loss efforts, if the calorie deficit (through food and/or diet) is the same. With any exercise you may experience temporary water weight, which can be discouraging if you go by just the scale, but don't worry about that, it will go. Take measurements as well, they are a great indicator of progress!!

ETA: I'm currently losing weight (fat) through a calorie deficit in my diet. I lift weights, but don't do any cardio at all - apart from being quite active in daily life.

karla3992493

What are " compound lifting movements"?

Awkward30

Cardio is great for endurance and heart health but is not needed for weight loss.

I disagree. Cardio is great for weight/fat loss and it is absolutely necessary to do. If I stop doing any kind of cardio and just focus on lifting -- while still eating properly -- I gain weight and it's not all muscle.

A combination of weights and cardio activity will help you drop the pounds.

Plain and simple, you are not eating what you think then. All that cardio does from a weight loss perspective is allow you to eat more while maintaining the same deficit.

I think the most telling thing is that even sources like runner's world advocate strength training, but some pure strength training sites acknowledge that cardio should be done only for the cardiovascular benefits... and too much cardio is bad for muscle building and retention

MotorCityFemmeFatale

strength training while in a deficit will help you retain your current muscle mass, if you don't strength train while in a deficit you will acutally lose muscle mass, not just fat.

Cardio is great for endurance and heart health but is not needed for weight loss. The deficit needed to lose weight can be done through diet alone, cardio will allow you to eat more and have the same deficit.

Yep

erickirb

Cardio is great for endurance and heart health but is not needed for weight loss.

I disagree. Cardio is great for weight/fat loss and it is absolutely necessary to do. If I stop doing any kind of cardio and just focus on lifting -- while still eating properly -- I gain weight and it's not all muscle.

A combination of weights and cardio activity will help you drop the pounds.

That is false, if you lowered your intake by the amount you burn in cardio you would lose the same amount of weigh as you do with cardio

HeidiMightyRawr

What are " compound lifting movements"?

Lifting movements that target more than one muscle at a time.

Ex:
Bicep curls are isolation exercises, they target just the biceps.
Movements such as squat, deadlifts, bench press etc are seen as compound exercises, as they don't just target one specific muscle. They work most of your body

erickirb

What are " compound lifting movements"?

movements that utilize multiple muscle groups at the same time such as: Deadlifts, squats, lunges, bench press, military press, barbell rows etc.

JustJennie1

Cardio is great for endurance and heart health but is not needed for weight loss.

I disagree. Cardio is great for weight/fat loss and it is absolutely necessary to do. If I stop doing any kind of cardio and just focus on lifting -- while still eating properly -- I gain weight and it's not all muscle.

A combination of weights and cardio activity will help you drop the pounds.

That is false, if you lowered your intake by the amount you burn in cardio you would lose the same amount of weigh as you do with cardio

If I had reduced my calorie intake by what I burned in cardio then I would have to stop eating.

Cardio is extremely important and healthy for you and I'm sorry but when I add running to my routine I lean out a lot faster than if I did nothing.

RetroGlitzDiva

I suggest reading the book called "Which Comes First: Cardio or Weights?" This book was published last year, and is an easy read. It is based on a number of various studies (most from universities) and analysis of world-class athletes. It disspells a lot of exercise myths, but also gives good advice on what is best based on desired goals.

In the end, both are important (cardio to help keep your cardiovascular system in shape) and weights (to build strength in muscle and bones). Additionally, many people forget there are actually 4 facets to physical fitness: cardio, strength (resistance), flexibility (stretching), and balance. Many of these can be combined into various exercises.

Ultimately, it depends on what your goals are as to which you should focus on more. However, in my humble opinion, it is critically important to your overall health to focus on cardio, weights, flexibility, balance, AND nutrition.

Good luck!

greg

Well said!! I might have to check that book out.

erickirb

Cardio is great for endurance and heart health but is not needed for weight loss.

I disagree. Cardio is great for weight/fat loss and it is absolutely necessary to do. If I stop doing any kind of cardio and just focus on lifting -- while still eating properly -- I gain weight and it's not all muscle.

A combination of weights and cardio activity will help you drop the pounds.

That is false, if you lowered your intake by the amount you burn in cardio you would lose the same amount of weigh as you do with cardio

If I had reduced my calorie intake by what I burned in cardio then I would have to stop eating.

Cardio is extremely important and healthy for you and I'm sorry but when I add running to my routine I lean out a lot faster than if I did nothing.

Then your net cals are far too low for the amount of cardio you are doing, as cardio should be a 0 sum game. Burn 400 cals eat 400 more, so you are where you would have been with no cardio (net calories) assuming you are in a caloric deficit to begin with, otherwise you would just eat a portion of them to get the desired deficit.

sadira86

thank you all so much! this is a lot of info i didn't know about.

Sidesteal

Cardio isn't a necessity for weight loss. It's a tool for creating a bigger calorie deficit and there's health benefits to doing it, but to claim that it's a must for weight loss is just plain silly.

monty619

Cardio isn't a necessity for weight loss. It's a tool for creating a bigger calorie deficit and there's health benefits to doing it, but to claim that it's a must for weight loss is just plain silly.

^^^ agreed

ouandi

I just posted a similar question a few minutes ago. It's interesting what JennieB37 said because I am not losing body fat doing mostly weight training even though I do a lot of circuit type training. I'm definately bulking up not leaning out which is what I really want to do.

monty619

I just posted a similar question a few minutes ago. It's interesting what JennieB37 said because I am not losing body fat doing mostly weight training even though I do a lot of circuit type training. I'm definately bulking up not leaning out which is what I really want to do.

the reason you are bulking up is because of your caloric surplus.. muscle is the key to success if aesthetics is your goal. if you are gaining a bulkier appearance then you are gaining fat

Sidesteal

I just posted a similar question a few minutes ago. It's interesting what JennieB37 said because I am not losing body fat doing mostly weight training even though I do a lot of circuit type training. I'm definately bulking up not leaning out which is what I really want to do.

If you're gaining weight it's a function of your diet over your training for the most part. If you're just showing bloating and you've recently started weight training it's likely additional water/glycogen.

questionablemethods

Cardio isn't a necessity for weight loss. It's a tool for creating a bigger calorie deficit and there's health benefits to doing it, but to claim that it's a must for weight loss is just plain silly.

Agreed. Though I can definitely see how, psychologically, some people can view it as a necessity. I think that when some people go for a run or pound away on the elliptical -- or whatever -- it puts them in the "weight loss" frame of mind and more conscious eating goes along with it. They don't want to "spoil" their hard work, so to speak. On the flip side, it can also make people ravenously hungry, so much so that they go off the rails and do, indeed, spoil their deficit. Also, I wonder if cardio can have someone different hormonal effects on people. (Note, I don't have any actual basis for this, it's just what I've observed and my own speculation.) Cardio often makes me less hungry -- at least temporarily. I can be relatively hungry, go for a 30 minute run on an empty stomach, and then not feel like eating for several hours. Other people have said as much too. Now, maybe this is evidence that I wasn't actually hungry, but rather bored or just wanting to eat, but I do find that some intense cardio has always gone hand in hand with keeping my eating in check.

Mathematically, of course, I know that a deficit is a deficit and how I got their shouldn't really make a difference.

To the OP, definitely don't wait to lift weights. Weight lifting will do more to shape your physique than cardio is going to. When you lose weight while lifting, you'll be losing mostly fat, and you'll reveal the slim, strong body you are probably after. When people lose weight doing only cardio, they often lose a lot of muscle and fat and end up looking just like smaller versions of the same out of shape person they were before. They might look good with clothes on, but not naked. :happy:

Rae6503

If I had to pick one, I'd pick weight training (and usually do due to time constraints).

crisanderson27

I'm all about the strength training.

Whether via bodyweight or weights, as long as you're lifting heavy enough to limit your reps to 5-8 or so on any given set...the benifits to fat loss (note I didn't say weight loss!) are phenominal.

Cardio...yeah...completely unnecessary for fat loss.

truebrit71

I do both, I do kettlebells one day, and then stationary bike the next, and then back to the kettlebells and so on. It helps me to change it up like that so that I don't get bored doing the same thing every day. At the moment I am just concentrating on losing the fat, but I also want to build up muscles at the same time, so I find that this routine helps.

I am always open to new/better/more efficient ideas though...

yoovie

If I had to choose, I'd only do weights.

Mell00546

I have never been into weight training (although after this thread I want to start) and I guess my Monday thru Friday routine would be considered cardio... I swim 5 days a week for an hour and a half (although I only log an hour to allow for warm up and cool down). My swim practices are structure and timed. Although I am often out of breath (leading me to believe swimming is cardio) I am also pulling myself through the water (leads me to believe there is some strength training involved)... Opinions?

MostlyWater

of course you're not a dummy! good for you, for asking !