The Truth about Weight Training vs. Cardio
VTSarah07
Posts: 35
You run and you run, and you don't shed a pound. It's one of the leading emotional pain points for people who exercise. All of that effort and so little reward, but why is that? Simple: Cardio is not the fastest way to lose weight, and it's certainly not the only way. There is a solution, though, which will allow you to spend less time in the gym and see even better results.
You've Heard: You Can't Burn Fat With Strength Training
Far too many people are focused on how many calories they burn while they're in the gym, but this is shortsighted.
Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. You burn calories throughout the day regardless of what you are doing, but exercise helps increase the rate at which you burn those calories. With most forms of traditional steady-state cardio, you expend calories while you're exercising, but once you stop, you quickly go back to your normal metabolic rate.
Strength training, however, builds muscle, and more muscle helps you burn more calories -- even when you're doing nothing but sitting on the couch.
"Strength training is a critical component of any program than emphasizes long-term fat loss," said Alwyn Cosgrove, co-author of the book "The New Rules of Lifting." Think of it like this: Muscles are "thirsty" from a metabolic perspective. The more muscle you have, the more fuel you are constantly burning. This is the advantage strength training offers if your goal is to lean out. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat, and they are certainly useful if your goal is to improve cardiovascular health, endurance or simply to burn some extra calories, but strength training is a powerful ally.
You've Heard: Resistance Training Makes Women Bulky
This myth just won't die and, unfortunately, it's horribly misguided.
And to prove it, just go to any big-box gym in America and see how many 140-lb. guys with pencil-thin arms and a beer gut are in the gym multiple days a week, trying to get "big" or "huge."
Clearly something isn't working. It takes a lot of work both in and out of the gym to get big or bulky. You not only need to be dedicated to your training, but you need proper nutrition if you're serious about putting on size.
"There is a big misconception about what causes bulk. Bulk isn't muscle; it is muscle covered by fat," said Mike Roussell, author and nutritional consultant. "So if you feel that you are too bulky, then it is important to fine-tune your diet to lose the excess fat -- not give up weight training."
Women have a distinct disadvantage if the goal is to put on size. They have about one-tenth the testosterone of males, and testosterone is a key component in the muscle-building process. So even if you're working out just as hard as a man, lifting the same amount of weight and gorging on calories, you still won't see the same results with regard to muscle building.
Women can, though, build muscles. Instead of big and bulky, they will be the type of long and lean muscles many women desire.
You've Heard: Weight Training Limits Athleticism
If your goal is to move and look like the Hulk, then feel free to continue performing body-part splits and hitting every machine in the gym. Those machines have their place, but they are not indicative of every weight-training routine.
If your goal is to look, move and feel like an athlete, you need a different approach. "Elite athletes need their body to function as an efficient unit. Splitting the body into parts like legs, chest, back and biceps will not meet that goal," said Wil Fleming, performance coach and co-owner of Force Fitness and Performance in Bloomington, Indiana. "Instead, focus on big-bang movements that utilize multiple muscle groups -- both the prime movers and the smaller stabilizers."
The premise here is simple: Stop isolating body parts and pumping away mindlessly on the machines. Focus on big-bang, compound, multi-joint exercises. Hire a trainer or coach and learn how to squat, deadlift, chin and overhead press safely and effectively.
The only reason your athleticism will be limited in the gym is if you follow an ineffective program or one that's designed for "show" versus "go."
You've Heard: Running Is the Best Way to Get Fit
It's not that running as an exercise is bad, but it puts a fair amount of stress on your muscles and joints. Recreational runners can have injuries caused by weakness in the core and hip-stabilizing muscles. The better plan is to take time to develop the muscles of your core and hips first instead of jumping off the couch and running three miles.
For the hip stabilizers, start off with basic single-leg exercises like split-squats, lunges and step-ups. For the core, exercises like front planks, side planks and bird dogs will help get you stronger and more stable, making you much less likely to injure yourself when you do decide to run that 5K.
Some people need activities that are a bit more joint-friendly, as the pounding caused by running on a treadmill or pavement is simply too much. If you like more traditional options, a dual-action exercise bike or rower will not only engage a ton of muscles, but take some of the stress off your joints as well.
If you want newer (and possibly more exciting) variations, consider kettlebell swings, medicine ball or barbell circuits, Prowler pushes, or even battling rope variations.
There are many different ways to get into shape, and while running is great, it's just one option you have at your disposal.
What We've Said
Strength training can help you lose body fat and is likely a quicker ticket to better fitness than just plain cardio exercises. It also won't limit your athleticism, but more likely improve it, and women can derive tremendous benefit from resistance training without getting bulky.
For those of you who like to run, it is one way to improve your fitness, but definitely not the only way. As with any program, though, you have to put in the work. It's time to get into the gym.
You've Heard: You Can't Burn Fat With Strength Training
Far too many people are focused on how many calories they burn while they're in the gym, but this is shortsighted.
Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. You burn calories throughout the day regardless of what you are doing, but exercise helps increase the rate at which you burn those calories. With most forms of traditional steady-state cardio, you expend calories while you're exercising, but once you stop, you quickly go back to your normal metabolic rate.
Strength training, however, builds muscle, and more muscle helps you burn more calories -- even when you're doing nothing but sitting on the couch.
"Strength training is a critical component of any program than emphasizes long-term fat loss," said Alwyn Cosgrove, co-author of the book "The New Rules of Lifting." Think of it like this: Muscles are "thirsty" from a metabolic perspective. The more muscle you have, the more fuel you are constantly burning. This is the advantage strength training offers if your goal is to lean out. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat, and they are certainly useful if your goal is to improve cardiovascular health, endurance or simply to burn some extra calories, but strength training is a powerful ally.
You've Heard: Resistance Training Makes Women Bulky
This myth just won't die and, unfortunately, it's horribly misguided.
And to prove it, just go to any big-box gym in America and see how many 140-lb. guys with pencil-thin arms and a beer gut are in the gym multiple days a week, trying to get "big" or "huge."
Clearly something isn't working. It takes a lot of work both in and out of the gym to get big or bulky. You not only need to be dedicated to your training, but you need proper nutrition if you're serious about putting on size.
"There is a big misconception about what causes bulk. Bulk isn't muscle; it is muscle covered by fat," said Mike Roussell, author and nutritional consultant. "So if you feel that you are too bulky, then it is important to fine-tune your diet to lose the excess fat -- not give up weight training."
Women have a distinct disadvantage if the goal is to put on size. They have about one-tenth the testosterone of males, and testosterone is a key component in the muscle-building process. So even if you're working out just as hard as a man, lifting the same amount of weight and gorging on calories, you still won't see the same results with regard to muscle building.
Women can, though, build muscles. Instead of big and bulky, they will be the type of long and lean muscles many women desire.
You've Heard: Weight Training Limits Athleticism
If your goal is to move and look like the Hulk, then feel free to continue performing body-part splits and hitting every machine in the gym. Those machines have their place, but they are not indicative of every weight-training routine.
If your goal is to look, move and feel like an athlete, you need a different approach. "Elite athletes need their body to function as an efficient unit. Splitting the body into parts like legs, chest, back and biceps will not meet that goal," said Wil Fleming, performance coach and co-owner of Force Fitness and Performance in Bloomington, Indiana. "Instead, focus on big-bang movements that utilize multiple muscle groups -- both the prime movers and the smaller stabilizers."
The premise here is simple: Stop isolating body parts and pumping away mindlessly on the machines. Focus on big-bang, compound, multi-joint exercises. Hire a trainer or coach and learn how to squat, deadlift, chin and overhead press safely and effectively.
The only reason your athleticism will be limited in the gym is if you follow an ineffective program or one that's designed for "show" versus "go."
You've Heard: Running Is the Best Way to Get Fit
It's not that running as an exercise is bad, but it puts a fair amount of stress on your muscles and joints. Recreational runners can have injuries caused by weakness in the core and hip-stabilizing muscles. The better plan is to take time to develop the muscles of your core and hips first instead of jumping off the couch and running three miles.
For the hip stabilizers, start off with basic single-leg exercises like split-squats, lunges and step-ups. For the core, exercises like front planks, side planks and bird dogs will help get you stronger and more stable, making you much less likely to injure yourself when you do decide to run that 5K.
Some people need activities that are a bit more joint-friendly, as the pounding caused by running on a treadmill or pavement is simply too much. If you like more traditional options, a dual-action exercise bike or rower will not only engage a ton of muscles, but take some of the stress off your joints as well.
If you want newer (and possibly more exciting) variations, consider kettlebell swings, medicine ball or barbell circuits, Prowler pushes, or even battling rope variations.
There are many different ways to get into shape, and while running is great, it's just one option you have at your disposal.
What We've Said
Strength training can help you lose body fat and is likely a quicker ticket to better fitness than just plain cardio exercises. It also won't limit your athleticism, but more likely improve it, and women can derive tremendous benefit from resistance training without getting bulky.
For those of you who like to run, it is one way to improve your fitness, but definitely not the only way. As with any program, though, you have to put in the work. It's time to get into the gym.
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Replies
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Well Said...any fitness program devoid of strength training is like a bucket with a hole in it.0
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I love running (and there was a time, not so long ago, I would have laughed myself silly if you told me I'd say those words)..... but I have not yet started to strength train.
I'm a bit intimidated by it all and am going to meet with a trainer to get some instruction. Then I'll start.
But its nice to read why its so good... it reaffirms my desire to work on this... to help my weight loss... and hey, maybe even improve my running!
(Whatever motivates, right?)0 -
O hells yeah! another one of these this morning just like yesterday morning!0
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Interesting. Thanks!0
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I love running (and there was a time, not so long ago, I would have laughed myself silly if you told me I'd say those words)..... but I have not yet started to strength train.
I'm a bit intimidated by it all and am going to meet with a trainer to get some instruction. Then I'll start.
But its nice to read why its so good... it reaffirms my desire to work on this... to help my weight loss... and hey, maybe even improve my running!
(Whatever motivates, right?)
I feel your pain, I am the EXACT same way and I am still super intimidated, to this day. What I have done is found classes where I am literally told what to do and I am in a room away from all of those people. Bodypump or any other circuit training class your gym offers will work and aim to do it at least 3 times a week. I believe in circuit training because I see results faster than working out just one body part a day on the floor like the big boys do. Once you are in those classes you may find some girlfriends that like to work out on the floor and they will be kind enough to show you around. I have met a wonderful friend who works out with me now, she knows not to leave my side when we are by the boys and she gives me a great workout! I honestly could never walk into that area alone and just workout but classes will work if you do them enough, I promise!0 -
Great info! Thanks for sharing
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I mean, sure strength training has its benefits, but you make it sound like cardio does nothing. Which is completely untrue. "You run and run and run and don't shed a pound." I've been running and running and running (and eating better) and shed 30 pounds. If I added a good amount of strength training, maybe I would be up to 40 pounds lost? It's possible. But I can't get in a good routine with strength training.
Anywho--your post may make some people think that cardio is worthless. It's not. If you can do cardio, do it. If you can do weights, do them. If you can do both, even better.0 -
Thanks for this post! I've just begun strength training and it was really good to see the facts laid out in that way.0
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I think it depends on how you're running. If you are on the treadmill just idly running for 45 minutes every day, your body gets used to it and it will take much, much longer for the results to come through.
When I incorporated interval sprints into my treadmill routine (after idly running for about three months with little to no change), that's when I seen the biggest change. Short bursts of sprinting for a minute countered by a minute recovery, but now I'm down to only 30 seconds recovery, upped my sprint speeds, and added an incline too.
Changing it up makes a world of difference.0 -
I mean, sure strength training has its benefits, but you make it sound like cardio does nothing. Which is completely untrue. "You run and run and run and don't shed a pound." I've been running and running and running (and eating better) and shed 30 pounds. If I added a good amount of strength training, maybe I would be up to 40 pounds lost? It's possible. But I can't get in a good routine with strength training.
Anywho--your post may make some people think that cardio is worthless. It's not. If you can do cardio, do it. If you can do weights, do them. If you can do both, even better.
I think cardio is great! I try to do at least 30 minutes a day but most the time do 60 minutes. It definitley has its benefits, please dont get me wrong. And I love seeing those calories burned just as much as the next girl!
The difference is, however, once I step off the treadmill/elliptical/stairclimber, those are the calories I have burned, period. I may burn a few more in the next 30-60 minutes, but overall, what you see is what you get. With weight training, once I am done with my workout I am still burning calories at a much higher rate and I will continue to burn more calories daily than a person with less muscle mass. Therefore, if something comes up and I cant make it to the gym 1 day, it is ok because the muscle is still working for me.
Lastly, with cardio, if you start doing 30 minutes on the treadmill a day you will eventually have to increase that in order to continue to see the desired results. Eventually you will be doing more and more and more cardio to get the same results you saw in the beginning and you become a slave to the machine.
I think a person should absolutely do both, no questions asked, however, adding strength training in, wether its classes or free weights, has substantial benefits, including what you look like at your goal weight. Sure I can get to 140 by doing cardio and eating right or I can get to 140 by eating healthy, cardio, and strength training and I am going to look completely different with that muscle tone.0 -
I run and the weight falls off like f@cking crazy.0
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Do stuff to get stronger
Do stuff to get/stay in shape
???
Profit.0 -
i didnt finish reading after I figured out we were on the same side :drinker:0
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I run and the weight falls off like f@cking crazy.
No. This is all in your mind. And don't forget all those joints you're busy wrecking. (I don't suppose the op has bothered to check the science on that one....(0 -
Bump0
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I just started at a gym and doing their "circuit weight section" since I figured it was a good place to start. But I really dont know how many reps or sets I really should be doing....any advice for a newbie? :-)0
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I mean, sure strength training has its benefits, but you make it sound like cardio does nothing. Which is completely untrue. "You run and run and run and don't shed a pound." I've been running and running and running (and eating better) and shed 30 pounds. If I added a good amount of strength training, maybe I would be up to 40 pounds lost? It's possible. But I can't get in a good routine with strength training.
Anywho--your post may make some people think that cardio is worthless.
I read the whole post and that is not the message I got from it at all. The first sentence does not summarize the points made.0 -
I run and the weight falls off like f@cking crazy.
No. This is all in your mind. And don't forget all those joints you're busy wrecking. (I don't suppose the op has bothered to check the science on that one....(
I actually came to weight training because I was running (and losing weight running) but my joints were suffering. My joints suffered mostly because I was a killer soccer player in high school and damaged my knees. I was told to start lifting to strengthen the muscles that protect the joints.
I think a good fitness program includes both cardio and weight training. And stretching. There's no point being STRONG if you can't touch your toes.0 -
I agree strength training is KEY to any weight loss and fitness routine. I also know not to let the numbers fool me if my fitness is heavy on strength training, if I am toning my muscles properly the numbers on the scale may not move a lot but the size of my clothing will certainly go down. I focus more on toning and tightening than losing pounds.0
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I used to "run and run and run" but then the weight stopped staying off. It wasn't enough. Even marathon training resulted in an increase in my weight. I started bodypump 3x's a week last year and have taken what I've learned from that and made my own gym routine (with the help of the nike fitness trainer app). More weight has come off, I'm leaner, more toned and guess what? My running has gotten faster.
I'm running less miles per week now but lifting at least 3x's a week. I'm very pleased with the results. And my new PR's.0 -
I just started at a gym and doing their "circuit weight section" since I figured it was a good place to start. But I really dont know how many reps or sets I really should be doing....any advice for a newbie? :-)
I am not a trainer, so I dont have an answer for you and I choose classes where I am told what to do but my advice would be to talk to someone at your gym. Since you are new they may offer you 1 free PT session to show you around or if you just explain that you want some suggestions they may help you out, afterall, they want you to continue your membership. Sorry I cant be of more help!0 -
I must have imagined losing 30 pounds from running, weird I'm sure it was there before I started.......0
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I agree strength training is KEY to any weight loss and fitness routine. I also know not to let the numbers fool me if my fitness is heavy on strength training, if I am toning my muscles properly the numbers on the scale may not move a lot but the size of my clothing will certainly go down. I focus more on toning and tightening than losing pounds.
EXACTLY! That's what I was trying to say, but you said it much better, THANK YOU!0 -
O hells yeah! another one of these this morning just like yesterday morning!
And the morning before that, and the morning before that, and....
The Search feature is a wonderful thing!0 -
Even with thyroid crap, I swear lifting weights (including some NROLFW, as a matter of fact) has increased my metabolism. I can eat more now than I used to without packing on a ton of weight.0
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Copypasta from Huffington Post: :yawn: http://www.huffingtonpost.com/livestrongcom/the-truth-about-weight-training-vs-cardio_b_894936.html
I'll keep doing what I'm doing and losing weight.0 -
I run and the weight falls off like f@cking crazy.
No. This is all in your mind. And don't forget all those joints you're busy wrecking. (I don't suppose the op has bothered to check the science on that one....(
I actually came to weight training because I was running (and losing weight running) but my joints were suffering. My joints suffered mostly because I was a killer soccer player in high school and damaged my knees. I was told to start lifting to strengthen the muscles that protect the joints.
I think a good fitness program includes both cardio and weight training. And stretching. There's no point being STRONG if you can't touch your toes.
So your joint issues were not related to running then?
The science re running and joint damage is pretty clear.
As with any strenuous activity, if you do it right, and you stretch well, running is not bad for joints.0 -
I used to "run and run and run" but then the weight stopped staying off. It wasn't enough. Even marathon training resulted in an increase in my weight. I started bodypump 3x's a week last year and have taken what I've learned from that and made my own gym routine (with the help of the nike fitness trainer app). More weight has come off, I'm leaner, more toned and guess what? My running has gotten faster.
I'm running less miles per week now but lifting at least 3x's a week. I'm very pleased with the results. And my new PR's.
THAT IS AWESOME! Way to go! Keep up the great work!
One other thing you brought to mind, for those of you who are intimated by the floor and the big boys working out, once you have done classes like BodyPump or other circuit training classes, you will gain the confidence to walk out there, with your head held high, and show those boys what you got! (But, I promise you, they probably arent watching anyways)
Thank you for reading my post. I was just trying to show some new people the benefits of weight lifting. I realize there may be other posts just like this one out there but for some people, this may be the first one they see, or maybe I said something differently that hit home. I think we are all here for the same reasons, to live a healthier lifestyle and feel great about the way we look, so if you dont want to read about the benefits of strength training, you dont have to, but respect the people who do. Some of us our pros and others are new, but we can all help each other.0 -
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*like! Thanks for the reminder about the importance of strength training!0
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