How much cardio vs. strength should I do for weight loss?
Replies
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Second, I come in a minimum of 100 calories under my calorie goal each day. So I have a deficit every day.
You already have a deficit built into your daily calorie goal - don't add more to it.
Meet or exceed your goal. Better 50 over than 100 below.
Agreeing with Heybales on this one. Another question is, are you over extending your weight loss goals.. For example, a person with 20 lbs a week can NOT aim for 2 lbs per week. It's not enough. Below are general guidelines.
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.0 -
Cardio burns fat. Keep the strength to once a week, it doesn't burn fat.
You might want to do some research in to any study in the last 10 years concerning your claim.
Cardio during the workout burns 60% or more carbs as energy in the fat-burning zone, unless you only walk, then you might get 50/50 carbs/fat. All the way up to 100% carbs if doing max effort. Ever hear of anaerobic? Look up, interesting facts.
Lifting burns brief carbs during the workout and post workout fat during recovery.
For time taken, lifting will burn more fat overall when you count the whole day.
When I say cardio I mean aerobic, in other words, using oxygen to burn fat. The muscle will switch from glycogen to fat during the workout, the longer it is the more fat will be used as an energy source. I agree that it takes a certain time for cardio to be effective. I don't know if lifting is better, could you point me to a source to further my education ?
edit: I uploaded a current pic, the one with the grey pants.
<--- that's my pulse at rest. That's why it's called cardio.0 -
Cardio burns fat. Keep the strength to once a week, it doesn't burn fat.
Bad advice.
Seconded.
Agree bad advice
Yup
Fifth'd
In fact, I would argue that strength training burns more fat than cardio.0 -
I lost 50 lbs in college and didn't excercise at all. Just watched what I ate. So if it's simply weight loss, that works.
Oh, and by the way, EVERYTHING we say on the MFP forums works. It's just a matter of doing it and finding out if it works for you.0 -
Cardio burns fat. Keep the strength to once a week, it doesn't burn fat.
You might want to do some research in to any study in the last 10 years concerning your claim.
Cardio during the workout burns 60% or more carbs as energy in the fat-burning zone, unless you only walk, then you might get 50/50 carbs/fat. All the way up to 100% carbs if doing max effort. Ever hear of anaerobic? Look up, interesting facts.
Lifting burns brief carbs during the workout and post workout fat during recovery.
For time taken, lifting will burn more fat overall when you count the whole day.
When I say cardio I mean aerobic, in other words, using oxygen to burn fat. The muscle will switch from glycogen to fat during the workout, the longer it is the more fat will be used as an energy source. I agree that it takes a certain time for cardio to be effective. I don't know if lifting is better, could you point me to a source to further my education ?
edit: I uploaded a current pic, the one with the grey pants.
<--- that's my pulse at rest. That's why it's called cardio.
Thats cool and all, but weight training still burns more fat than cardio. Not only does it burn more fat, it also maintains your metabolic rate over time and prevents catabolization of lean body mass. The link below is fairly good to read.
http://www.metaboliceffect.com/topic/38-nutrition-lifestyle.aspx0 -
edit: I uploaded a current pic, the one with the grey pants.
<--- that's my pulse at rest. That's why it's called cardio.
So, what does that have to do with fat loss? I do cardio one day/week and my resting hr is 48bpm but I strength train 4 days/week0 -
edit: I uploaded a current pic, the one with the grey pants.
<--- that's my pulse at rest. That's why it's called cardio.
time to get up close and personal with a barbell
0 -
Bump0
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Cardio burns fat. Keep the strength to once a week, it doesn't burn fat.
You might want to do some research in to any study in the last 10 years concerning your claim.
Cardio during the workout burns 60% or more carbs as energy in the fat-burning zone, unless you only walk, then you might get 50/50 carbs/fat. All the way up to 100% carbs if doing max effort. Ever hear of anaerobic? Look up, interesting facts.
Lifting burns brief carbs during the workout and post workout fat during recovery.
For time taken, lifting will burn more fat overall when you count the whole day.
When I say cardio I mean aerobic, in other words, using oxygen to burn fat. The muscle will switch from glycogen to fat during the workout, the longer it is the more fat will be used as an energy source. I agree that it takes a certain time for cardio to be effective. I don't know if lifting is better, could you point me to a source to further my education ?
edit: I uploaded a current pic, the one with the grey pants.
<--- that's my pulse at rest. That's why it's called cardio.
I fail to see the point you were trying to make... Correct me if I'm wrong but isn't glycogen aka CARBS? So you basically just made the previous posters point. And I also don't see the point of your resting pulse rate....0 -
Hi Everyone,
I workout four times a week. I've been alternating each time doing cardio, then strength, then cardio, etc. But I'm not seeing any results with weight loss and have been doing this for at least three weeks. I know there are lots of other variables, but I'm wondering if anyone has any insight as to how much of each I should be doing for weight loss purposes. I'd like to continue doing the same amount of both each week, but how do I know if this is right for me?
Your input is greatly appreciated! Lisa
Lisa, first, give it time. Second, just recognize that what you are attempting to do with exercise (aerobic and Resistance training) is improve your conditioning and your cardiovascular health, strength, flexibility, and quality of weight.
By quality of weight I mean you are causing a shift from FM (Fat Mass) to FFM (Fat free mass) = replacing fat with muscle. Replace a volume of fat with the same volume of muscle and the muscle weights more....so your scales may not change much, but you will have more metabolically active muscle than fat and it will be healthier for you.
In addition, when doing exercise our bodies initially use carbohydrates / glycogen in muscle/liver/glucose in blood to perform it's tasks unless you are sprinting like heck (creatine phosphotase in muscle lasts about 30 seconds).,....and eventually as our bodies shift energy sources it moves from anaerobic metabolism to aerobic metablolism and starts utilizing Fat and amino acids. To get there you have to exercise for a while...so increase the duration of your exercise a bit (ever see a heavy marathoner?) if you have the time (increased running, swimming etc). Resistance training - there are many on here that could give you better advice than I. However, I would say your plan of 3 times a week should be sufficient. You have to ultimately find what model or working out works for you. There are many different ways...and one is probably better for you. I alternate heavy days where I do more weight, but less reps at the time, but the same number of reps total. For example - one day I'll do 15 reps per set/ 3 sets of lighter weight. The next day 10 reps per set/4 sets/ heavier weight. This keeps me advancing more quickly. It works for me. It just depends on your goals and focus.
Make sure you take in enough carbs to do your aerobic exericse (if you are doing over 45 minutes). In addition take in some protein and a bit of carbs after your resistance training. You shouldn't need more than 20 grams of protein within an hour after lifting weights. That will stimulate ATP production and MPS (Muscle protein synthesis). Skim milk with chocolate (from corn startch, not HFCS - high fructose corn syrup) or a recovery drink can be helpful giving you both the carbs and protein you need without the saturated fat after lifting. In addition you'll get the benefit of CLA (congugated Lineolinc Acid) which has been shown to produce decreases in FM (Fat Mass) in women (less benefit in men).
Good Luck!0 -
Cardio burns fat. Keep the strength to once a week, it doesn't burn fat.
You might want to do some research in to any study in the last 10 years concerning your claim.
Cardio during the workout burns 60% or more carbs as energy in the fat-burning zone, unless you only walk, then you might get 50/50 carbs/fat. All the way up to 100% carbs if doing max effort. Ever hear of anaerobic? Look up, interesting facts.
Lifting burns brief carbs during the workout and post workout fat during recovery.
For time taken, lifting will burn more fat overall when you count the whole day.
When I say cardio I mean aerobic, in other words, using oxygen to burn fat. The muscle will switch from glycogen to fat during the workout, the longer it is the more fat will be used as an energy source. I agree that it takes a certain time for cardio to be effective. I don't know if lifting is better, could you point me to a source to further my education ?
edit: I uploaded a current pic, the one with the grey pants.
<--- that's my pulse at rest. That's why it's called cardio.
Thats cool and all, but weight training still burns more fat than cardio. Not only does it burn more fat, it also maintains your metabolic rate over time and prevents catabolization of lean body mass. The link below is fairly good to read.
http://www.metaboliceffect.com/topic/38-nutrition-lifestyle.aspx
I couldn't find the article quoted there but there are flaws in that research. Still that was NOT weight training but intense intermittent exercise on a bicycle. Could cite a proper lifting vs. cardio research ?
To prevent catabolization of lean body mass you need to eat at a surplus, may even gain a little fat.0 -
Cardio burns fat. Keep the strength to once a week, it doesn't burn fat.
<
fat burned with strength training. So I call bull**** on that advice0 -
Without knowing what you're eating (your diary is closed) and specifically what exercises you're doing it's difficult to make any specific recommendations but in general terms if you're working out 4 times per week 2 of them should be fairly intense cardio (forget the "fat burning" zone) and the other 2 strength.
Why??
A larger deficit is not necessary better, so if you can find your sweet spot for deficit, then why do you need cadio to lose weight at all?
The risk in having too large of a deficit due to diet and cardio would be that you would lose a larger % of lean muscle vs. fat, compared to a smaller deficit with or without cardio.
Weight training does not burn more fat than cardio. Low intensity c ardio utilizes the aerobic energy system which uses predominately fat and some carbohydrates as fuel. The more intense the activity the more your body switches to using carbohydrates as fuel. However, anaerobic (i.e. sprinting, lifting weights) is also extremely benefical for weight loss because it boosts your metabolism throughout the day. Also if you weight train AND do cardio you get the best of both worlds and your body uses the food you eat more effectively.
As far as the original post is concerned, for weight loss you really want to do both. It's hard to say how much you specifically need without knowing your training habits. A generic fat loss program would look something like this
5 minutes warm up
Dynamic Stretches
20 minutes cardio (interval training)
45 minutes weight lifting
5 minute cool down
static stretches0 -
I couldn't find the article quoted there but there are flaws in that research. Still that was NOT weight training but intense intermittent exercise on a bicycle. Could cite a proper lifting vs. cardio research ?
To prevent catabolization of lean body mass you need to eat at a surplus, may even gain a little fat.
You do NOT have to eat a calorie surplus to maintain lean body mass. Protein and heavy weight training can prevent catabolization.0 -
Cardio burns fat. Keep the strength to once a week, it doesn't burn fat.
You might want to do some research in to any study in the last 10 years concerning your claim.
Cardio during the workout burns 60% or more carbs as energy in the fat-burning zone, unless you only walk, then you might get 50/50 carbs/fat. All the way up to 100% carbs if doing max effort. Ever hear of anaerobic? Look up, interesting facts.
Lifting burns brief carbs during the workout and post workout fat during recovery.
For time taken, lifting will burn more fat overall when you count the whole day.
When I say cardio I mean aerobic, in other words, using oxygen to burn fat. The muscle will switch from glycogen to fat during the workout, the longer it is the more fat will be used as an energy source. I agree that it takes a certain time for cardio to be effective. I don't know if lifting is better, could you point me to a source to further my education ?
edit: I uploaded a current pic, the one with the grey pants.
<--- that's my pulse at rest. That's why it's called cardio.
I fail to see the point you were trying to make... Correct me if I'm wrong but isn't glycogen aka CARBS? So you basically just made the previous posters point. And I also don't see the point of your resting pulse rate....
Yes you burn carbs. And fat. All I claimed is that you burn fat, I didn't say you don't burn carbs. He didn't have a point, just said that cardio burns lots of carbs. That does not refute my claim.
There was no point to the pulse rate remark, so I'll shall make one now:) Doing cardio over time will adapt your muscles to using more fat than glycogen as energy source,more mitochondria, better fatty acid moblization etc.0 -
Without knowing what you're eating (your diary is closed) and specifically what exercises you're doing it's difficult to make any specific recommendations but in general terms if you're working out 4 times per week 2 of them should be fairly intense cardio (forget the "fat burning" zone) and the other 2 strength.
Why??
A larger deficit is not necessary better, so if you can find your sweet spot for deficit, then why do you need cadio to lose weight at all?
The risk in having too large of a deficit due to diet and cardio would be that you would lose a larger % of lean muscle vs. fat, compared to a smaller deficit with or without cardio.
Weight training does not burn more fat than cardio. Low intensity c ardio utilizes the aerobic energy system which uses predominately fat and some carbohydrates as fuel. The more intense the activity the more your body switches to using carbohydrates as fuel. However, anaerobic (i.e. sprinting, lifting weights) is also extremely benefical for weight loss because it boosts your metabolism throughout the day. Also if you weight train AND do cardio you get the best of both worlds and your body uses the food you eat more effectively.
As far as the original post is concerned, for weight loss you really want to do both. It's hard to say how much you specifically need without knowing your training habits. A generic fat loss program would look something like this
5 minutes warm up
Dynamic Stretches
20 minutes cardio (interval training)
45 minutes weight lifting
5 minute cool down
static stretches
That is not what my fat loss program looked like at all. You're saying do HIIT before lifting? I think not.
Here is an idea. Do a proper beginner weight routine. Add in as much or as little cardio as you feel like doing. Do the exact same every week. Adjust your calorie intake until desired weight loss per week is achieved. Readjust as needed. Success guaranteed.0 -
Without knowing what you're eating (your diary is closed) and specifically what exercises you're doing it's difficult to make any specific recommendations but in general terms if you're working out 4 times per week 2 of them should be fairly intense cardio (forget the "fat burning" zone) and the other 2 strength.
Why??
A larger deficit is not necessary better, so if you can find your sweet spot for deficit, then why do you need cadio to lose weight at all?
The risk in having too large of a deficit due to diet and cardio would be that you would lose a larger % of lean muscle vs. fat, compared to a smaller deficit with or without cardio.
Weight training does not burn more fat than cardio. Low intensity c ardio utilizes the aerobic energy system which uses predominately fat and some carbohydrates as fuel. The more intense the activity the more your body switches to using carbohydrates as fuel. However, anaerobic (i.e. sprinting, lifting weights) is also extremely benefical for weight loss because it boosts your metabolism throughout the day. Also if you weight train AND do cardio you get the best of both worlds and your body uses the food you eat more effectively.
As far as the original post is concerned, for weight loss you really want to do both. It's hard to say how much you specifically need without knowing your training habits. A generic fat loss program would look something like this
5 minutes warm up
Dynamic Stretches
20 minutes cardio (interval training)
45 minutes weight lifting
5 minute cool down
static stretches
I don't think weight training burns much fat, what it does is help you retain your lean muscle in a deficit, so you lose weight on due to this deficit (mostly fat due to the strength training) that way you are a lower BF% at every weight than you would be without strength training. Meaning at your goal weight you will have a lower BF%..0 -
Cardio burns fat. Keep the strength to once a week, it doesn't burn fat.
<
fat burned with strength training. So I call bull**** on that advice
<
fat burned with trolling this forum for two weeks with a strained calf and not eating properly.0 -
Bad advice.Cardio burns fat. Keep the strength to once a week, it doesn't burn fat.
Read up:Could cite a proper lifting vs. cardio research ?
http://www.ncbi.nlm.nih.gov/pubmed/102048260 -
edit: I uploaded a current pic, the one with the grey pants.
<--- that's my pulse at rest. That's why it's called cardio.
time to get up close and personal with a barbell
I know I don't look good, I didn't claim that cardio makes me pretty, just that it burns fat.0 -
I don't think weight training burns much fat, what it does is help you retain your lean muscle in a deficit, so you lose weight on due to this deficit (mostly fat due to the strength training) that way you are a lower BF% at every weight than you would be without strength training. Meaning at your goal weight you will have a lower BF%..
I agree with this. Weightlifting is not about burning calories or burning fat while you do it. It is about gaining strength and maintaining muscle. If you are maintaining a vast majority of your muscle while in a calorie deficit then the majority of weight loss will be from body fat. Muscle is also expensive calorie wise to maintain. Meaning you will simple burn more calories just from having the muscle on you.0 -
Switch to doing circuit training 3x per week (non consecutive days)
Circuit Training can be any weight training but add in 1-2 minutes of cardio between each set
Change up your cardio for each exercise (jump rope, jogging in place, jumping jacks, mountain climbers, burpies (squat thrusts with the jump at the end), jumping squats, jumping lunges, skaters, anything that is going to get your heart rate up.
Then you can add some cardio in on other days (doesn't have to be high impact; could be swimming, walking, etc) for 2-3 of the alternate days.
http://www.livestrong.com/article/353179-womens-circuit-training/
I don't know your level of fitness; but you can start with the Mudderling (beginner) and modify any of the exercises you cannot do (if you need help with a modification, feel free to e-mail me and I will help you with that).
http://toughmudder.com/tough-mudder-boot-camp-training/0 -
Cardio burns fat. Keep the strength to once a week, it doesn't burn fat.
You must be a troll0 -
edit: I uploaded a current pic, the one with the grey pants.
<--- that's my pulse at rest. That's why it's called cardio.
time to get up close and personal with a barbell
I know I don't look good, I didn't claim that cardio makes me pretty, just that it burns fat.
Weight training burns more:
http://www.coachcalorie.com/strength-training-for-weight-loss/0 -
Switch to doing circuit training 3x per week (non consecutive days)
Circuit Training can be any weight training but add in 1-2 minutes of cardio between each set
Change up your cardio for each exercise (jump rope, jogging in place, jumping jacks, mountain climbers, burpies (squat thrusts with the jump at the end), jumping squats, jumping lunges, skaters, anything that is going to get your heart rate up.
Then you can add some cardio in on other days (doesn't have to be high impact; could be swimming, walking, etc) for 2-3 of the alternate days.
http://www.livestrong.com/article/353179-womens-circuit-training/
I don't know your level of fitness; but you can start with the Mudderling (beginner) and modify any of the exercises you cannot do (if you need help with a modification, feel free to e-mail me and I will help you with that).
http://toughmudder.com/tough-mudder-boot-camp-training/
This may work BUT you don't have to do this. All you need is a deficit, strength training to maintain the muscle, and time.0 -
I don't think weight training burns much fat, what it does is help you retain your lean muscle in a deficit, so you lose weight on due to this deficit (mostly fat due to the strength training) that way you are a lower BF% at every weight than you would be without strength training. Meaning at your goal weight you will have a lower BF%..
I agree with this. Weightlifting is not about burning calories or burning fat while you do it. It is about gaining strength and maintaining muscle. If you are maintaining a vast majority of your muscle while in a calorie deficit then the majority of weight loss will be from body fat. Muscle is also expensive calorie wise to maintain. Meaning you will simple burn more calories just from having the muscle on you.
Those are only two aspects of it actually. Another effect is known as "afterburn" or EPOC.0 -
Bad advice.Cardio burns fat. Keep the strength to once a week, it doesn't burn fat.
Read up:Could cite a proper lifting vs. cardio research ?
http://www.ncbi.nlm.nih.gov/pubmed/10204826
The article shows the effect on lean body weight, not on fat burn. I guess they didn't write that on the abstract because the aerobic group lost more weight:)0 -
For weight loss, reduce calories. Unless you have special goals, I would do two or three full-body strength training sessions a week (not exhaustive, but hitting all the main areas) and spend the rest of the time on cardio. You might try doing interval work as part of your cardio workout.0
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Hi Everyone,
I workout four times a week. I've been alternating each time doing cardio, then strength, then cardio, etc. But I'm not seeing any results with weight loss and have been doing this for at least three weeks. I know there are lots of other variables, but I'm wondering if anyone has any insight as to how much of each I should be doing for weight loss purposes. I'd like to continue doing the same amount of both each week, but how do I know if this is right for me?
Your input is greatly appreciated! Lisa
Exercise is for overall fitness.....calorie deficit is for weight loss. Find your calorie goal and stick to it like glue and you will lose!0 -
Just throwing in this little bit of clarity. Yes, I like to split hairs, but in this case, I think it's important.
Exercise of any sort doesn't burn fat or muscle or whatever else. It burns calories. Where those calories comes from is dependent on a variety of things, but most significantly the fuel source that is most readily available. This will largely be determined by your diet in the 24 (or so) hours leading up to the exercise.
I'm not really going to go much further than that... for the people who agree, I don't need to explain further... and the people who don't aren't open minded enough to have an intelligent conversation with.
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