importance of weight training vs cardio

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 !

erickirb

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?

If you can do more than 15 reps, then it is endurance training, not strength training. Most likely 15 reps wouldn't even get you 1 pool length.

questionablemethods

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

Same. (Not so much with the time constraints -- more with the simply disliking a lot of cardio.)

Azdak

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!

Do both. You'll see better results, feel better, and you won't have to pick a side in this tiresome argument.

adrian_indy

As a representative of big fat people, I would also like to point out that in areas of fitness and losing weight, many of us heavy boned people have an easier time lifting weights since you can use machines and free weights instead of your own body weight which is a lot. Weigh lifting, while at a slower pace, burns calories as well, builds muscles which has the potential to burn more cals in the long run, and can be sustained longer than most moderate to intense cardios due to our heaviness.

gmpearson

Ok, originally I posted a "just the facts" post about where to reference information on cardio vs weights. However, I didn't elaborate on what I do. I still stand firmly that ALL activities are necessary for OVERALL health (cardio, strength, flexibility, balance, and nutrition). Since others have posted this information, I thought I would share as well.

That being said, most MFP'ers (myself included) will classify me as a "runner". Yes, I run quite a bit (20-25 miles per week), no, I have never run a marathon - not even a half. However, 2-3 days per week, I go into the gym and I lift HEAVY - 5-7 reps of the heaviest weight I can for multiple muscle groups. Granted, I do so more on my upper body and abs, just because I generally am running enough that my legs are fairly tired on most days, so I lift less with them. However, I do things like squats and dumbbell presses to work on compound muscle strength as well as balance. Free weights are great for working more than one muscle group AND for working on balance. Lunges, done with fairly heavy dumbbells, are GREAT for building strength, flexibility, and balance!

The other thing I want to clarify (and this is in the book that I mentioned early in this thread), as we grow older we are fighting a battle with our bodies to stop the loss of muscle strength, dexterity, balance, and flexibility. When the human body hits 35ish (not a magic number - just in there somewhere), you begin to experience muscle strength decline annually about 1-2%!!! Additionally, you are at your GREATEST bone density between the ages of 25 and 35! So for those of us (note - me included here at 42 years old) that are OVER 35, it is CRUCIAL to focus on more than just one type of exercise so that we reduce the degeneration of muscle and bone density, and continue to maintain body flexibility and balance.

In case anyone cares, here is a typical exercise week for me:

Sunday - run 4-6 miles (hopefully outside) OR run 1 mile, heavy lifting/circuit training, run 2-3 miles
Monday - rest
Tuesday - run 1 mile, heavy lifting/circuit training, run 2 miles pace, run 1-2 miles using HIIT (sprints with recovery)
Wednesday - run 6-8 miles at pace
Thursday - run 1 mile, heavy lifting/circuit training, HIIT, run 2-3 miles
Friday - run 3-4 miles
Saturday - run 3-4 miles OR swim OR play basketball OR rest

Additionally, I am set at 1910 calories on MFP, but generally consume 2300-2400 based on what I am burning. Obviously, on the days where I am running 6+ miles or doing the run/lifting combos, I can't go into a large deficit because I have no energy. Some days I actually consume 2500 calories.

This actually resulted in me losing 30 lbs over the course of a year (I didn't really lose much in the beginning because I was not focused on my nutrition - only running 10-12 miles per week). Also, my last BF% check using calipers by a licensed and trained specialist was 13.5% (down from about 25%). My 5K time went from 34:11 in January 2011 to 22:20 in March 2012 - a reduction of nearly 12 minutes or 4 minutes per mile.

Mix it up - but ultimately, include ALL of the facets of physical exercise as mentioned earlier, especially as you approach 35 or if you are 35+.

greg

tuffytuffy1

I agree with the others who said that if I had to choose, I would choose weight lifting. I have lost weight in the past doing just cardio and calorie deficits and I did not look anything like what I look like now -- I looked "smaller" but not "in shape". I do heavy lifting/strength training 2 times a week (did it 3 times a week for about 10 months) and if anything, I add one or two sessions of walking on the treadmill at a good pace (3.7) on an incline (3.5) for 2 miles. That's it. My body shape has changed dramatically from the weight/strength training. Good question, don't feel silly!

Dudagarcia

True

Dudagarcia

I have been doing both during my weight loss journey almost at 45lb and am pleased. I can definitely see a shape verses friends who only did cardio.

AZackery

I love cardio. I rather do it than solo weight training. I know that I don't have to lift weights to get the results that I'm looking for. I can use my own body to get my results. I strength train, but I don't have to use weights to strength train. I prefer to do cardio/strength than to do solo strength training.

marieautumn

this is just my opinion, not claiming facts at all, but i think the best work out is weights/strength training 2 -3 times a week, and cardio on the other days. i dont feel that cardio makes your muscles stronger (at least not THAT much stronger) and i dont feel that weights burn as many calories. so combine the two and you have a great work out. traditional in the gym weight lifting isnt for me, so i do crossfit which is pretty high intesity and incorporates weights and normal body movements in its work outs.