Cardio vs. Strength training for quicker loss?
lemonjune
Posts: 37 Member
I've seen some similar posts on here, but those were more for people focused on losing 10 lbs or less. I have quite a bit of weight to lose, and as classes start again in just a month, I'm looking for something that will give me the best results inch-wise. For someone who has a LOT of weight to lose (again, more concerned about inches than just lbs), is it better to focus on cardio or strength training?
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Replies
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it's more about your diet
definitely do the strength training though to make sure you keep as much muscle mass as possible while you eat at a deficit0 -
Do both. If you have a long way to go, your body probably needs the benefit of both. I did both starting out to get the party started. Once I got closer to goal I cut the cardio way down and focused more on diet and strength training.0
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Do both...concentrating on just one won't really get you the fitness you need.
Cardio burns more calories during the workout, but weights can help add muscle which will increase your BMR. That means more calories burned all the time.0 -
I hate that it always comes down to cardio vs. strength on this site.
It's not black and white; you can, and SHOULD do both, especially if you're not really used to exercising. It will benefit you more in the future if you have a good strength foundation to pull from, because it encourages muscle and bone growth that will support the higher-impact of cardio as you increase that.0 -
I lost over 120lbs by 2008, and I've let some of it creep back on but I'm only 9lbs away from where I got down to before.
I did both consistently. The cardio helps you with burning calories but I feel like the strength training helped the most because there are so many more benefits to it besides weight loss.0 -
Do both. If you have a long way to go, your body probably needs the benefit of both. I did both starting out to get the party started. Once I got closer to goal I cut the cardio way down and focused more on diet and strength training.
This was my plan, it worked very well.0 -
Do both. If you have a long way to go, your body probably needs the benefit of both. I did both starting out to get the party started. Once I got closer to goal I cut the cardio way down and focused more on diet and strength training.
This.
It's a long, sometimes slow path, so be realistic.0 -
Okay, will try and do both! I was just wondering which one to focus on more when exercising for someone who's particularly heavy. x) Thanks all for the help!0
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Alternate. Cardio will burn fat while strength training will build muscle, which will help you burn fat quicker!!! I do Power 90, which alternates cardio and strength training 6 days a week! I think that's the best way to go. If you have a high % of fat, you need cardio to help burn that off... but you also need muscle to burn it off!
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I'm definitely trying to keep realistic goals. I'm not expecting to lose 10 inches in two days or anything, I just want to take advantage of my gym membership while I have it, and make the most of it.Do both. If you have a long way to go, your body probably needs the benefit of both. I did both starting out to get the party started. Once I got closer to goal I cut the cardio way down and focused more on diet and strength training.
This.
It's a long, sometimes slow path, so be realistic. 0 -
Honestly, your goal is probably different from the 3 meatheads (sorry guys, cracking on us) in here, so I'd focus on cardio while remembering the importance of strength training.
Start light on strength training, spending up to maybe 2 months just getting your form down on lifts.
None of us advise jumping under a bar and starting heavy squats cold or anything like that.
You'll thank yourself for the stength training when you approach your goal weight.0 -
Do both. If you have a long way to go, your body probably needs the benefit of both. I did both starting out to get the party started. Once I got closer to goal I cut the cardio way down and focused more on diet and strength training.
What are some strength training exercises that don't involve using a machine/joining a gym? Something I can do at home.
Thanks!0 -
strength training....The "After Burn"0
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i spend 75% of my workout cardio and 25% strength training but i make it count0
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Do both, do both, do both. Bigger cars burn more fuel to run. It's the same with your muscles. Muscles are the powerhouse within your body. They burn calories whilst just existing. The more muscle you get, the more calories you will burn even at rest. By lifting weights you will burn the carbs that get stored there from the food you eat. If you follow your weight routine with cardio (like I do), your body will have no choice but to burn fat as it's the only thing left (provided you aren't consuming much 'bad sugar'). While your muscles repair after you've finished your workout, and for up to 36 hours afterwards, you will continue to burn calories. A lot of women concentrate on cardio under the impression that this is the best way to lose weight. Although this will work eventually, their shape and physical appearance will differ dramatically to that of someone who adds weights to their workout.
From what you've said about yourself, I feel doing both will not only help you lose the weight quicker (burning calories at rest), but the muscle will start to become defined ready for when the fat has gone and reveal them and the hard work you have put in.
I was just doing cardio until a body builder at the mainly male gym I go to advised me to do weights. I had been doing a lot of moaning and I think he just felt sorry for me! I have certainly noticed a difference. 4lb lost in the last 8 days!0 -
Do both. If you have a long way to go, your body probably needs the benefit of both. I did both starting out to get the party started. Once I got closer to goal I cut the cardio way down and focused more on diet and strength training.
What are some strength training exercises that don't involve using a machine/joining a gym? Something I can do at home.
Thanks!
I was under the impression that you have to lift heavy to get good results, so buying weights is probably your only option.0 -
Do both. If you have a long way to go, your body probably needs the benefit of both. I did both starting out to get the party started. Once I got closer to goal I cut the cardio way down and focused more on diet and strength training.
What are some strength training exercises that don't involve using a machine/joining a gym? Something I can do at home.
Thanks!
I do power 90, which is a dvd workout that alternates cardio and strength training. I do it all right at home. Buy a few different sets of dumb bells at different weights and either buy a dvd program or google some moves that you can do!!
it's very easy to do it right at home!0 -
Check out Joyce Vedral dvds. I am starting the Bottoms Up and Fast Forward series. She is in her late 60's and has an amazing physique!0
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I personally have a lot of weight to lose(40lbs). I like the JM 30 day shred. after I got done with that I switched to doing Just Dance sweat workouts and Zumba (LOVE IT!). Did each of these for a month each. Now I alternate days with both.
Mon, Wed, Fri- Cardio
Tues, Thur- Strength training
Sat and Sunday - Rest
So far I have dropped 4lb in 2 weeks which is the most I have lost at a time usually I lose 3lbs a month.
So I agree with everyone else do BOTH!.0 -
The trick is finding out what works for you. If you have a gym membership try everything until you find what you enjoy.
I do 75% Heavy lifting and 25% Cardio. Lifting first, cardio after. But I also do a class every now and again for fun.
Good luck0 -
Both, cardio 3x a week and strenght 3x... and diet. And don't lift 3lb weights and think that is strength training.0
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Both both. Get the diet in check and do both! Your body will love you for it.
And strength training isn't just for meatheads like me.0 -
Both, cardio 3x a week and strenght 3x... and diet. And don't lift 3lb weights and think that is strength training.
^^^^
Hillarious
I know, I've seen it done before at the gym with those little weights. At least pick up a 10lb lol!!0 -
thats not strength training. it's cardio from what i'm seeing..Do both. If you have a long way to go, your body probably needs the benefit of both. I did both starting out to get the party started. Once I got closer to goal I cut the cardio way down and focused more on diet and strength training.
What are some strength training exercises that don't involve using a machine/joining a gym? Something I can do at home.
Thanks!
I do power 90, which is a dvd workout that alternates cardio and strength training. I do it all right at home. Buy a few different sets of dumb bells at different weights and either buy a dvd program or google some moves that you can do!!
it's very easy to do it right at home!
strength training is anything thats around 5 reps before you hit failure for whatever movement you are doing..0 -
Both both. Get the diet in check and do both! Your body will love you for it.
And strength training isn't just for meatheads like me.
The meatheads, scared me off strength training for the first few weeks. Its like every time I approached them they all turned around in unison and snarled at me. When I did finally get on the weights it seemed like they all were in a secret cult were in protein was god and grunting was a sign worship.
I'm OK with them now but I'm still wary.0 -
Strength training should by your first 3 hours/week. After that, cardio (brief 10-15 minute HIIT sessions and longer low-intensity sessions, e.g. walking, are best). Strength training burns more calories/hr than anything other than very intense HIIT, and will result in better preservation of lean body mass on a deficit. If you do pure cardio, you will lose something like 50% muscle and 50% fat, which visually generally results in little change... this ratio varies based upon how overweight someone is, insulin resistance, and genetics, among other factors... if you are morbidly obese, pure cardio is fine, as you are unlikely to lose much muscle mass. If you are overweight or 'healthy', then pure cardio will not generally yield aesthetic results as positive as weights+cardio (losing 2 pounds/week where 1 is fat and 1 is muscle will make you look worse than losing 1 pound of fat and 0 pounds of muscle/week). With 3 days/week of solid ("heavy") resistance training, you should lose almost entirely body fat.
Also, for most people, avoiding high intensity steady state cardio (maintaining 65%+ HRM heart-rate for >30 minutes) will yield better results, particularly for women, in whom this can induce thyroid issues.0 -
I honestly focused on Cardio for the first 4 months, and diet. I lost 40 pounds.
I am adding strength now. It's been integrating nicely. I used to spend 1 hour a day doing cardio, but now I do alternating ten minute sets.
10 minutes going as hard as I can on the elliptical.
10 minutes machine training (I work a different muscle group every visit).
10 minutes killing a bicycle.
10 minutes free weights training (working the same muscle group).
10 minutes jog/fast walk on the treadmill.
10 minutes medicine balls/mat work/etc.
By alternating, my heart rate stays up pretty well into my strength training. I do legs/hips on Mondays, arms/chest/shoulders on Wednesday, core/back on Friday. Every month I plan on changing the order. Tuesday/Thursday/Saturday I do cardio and little to no strength training. Hope this helps you!
P.S.- I do still have like 80 pounds to go, so I did start out pretty heavy.0 -
I'm all about strength training. You might not be able to log as many calories as those who do straight cardio only but it will pay off in the long run with more lean muscle mass, more fat burned and a higher metabolism!0
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not always so easy, im healing from a shoulder injury so for my right arm, very little weight seems like a whole LOT to meBoth, cardio 3x a week and strenght 3x... and diet. And don't lift 3lb weights and think that is strength training.
^^^^
Hillarious
I know, I've seen it done before at the gym with those little weights. At least pick up a 10lb lol!! 0 -
For somebody who's never picked up a weight before and can't even do one pushup, body weight is PLENTY heavy to start with. Do pushups, dips, bodyweight squats/lunges, etc. When you're to the point that you can do 3 or 4 sets of 8-10 reps of those exercises, then maybe it's time to start adding weights to the mix. Google "You Are Your Own Gym" and/or "Convict Conditioning" for plenty more ideas for bodyweight strength routines.I was under the impression that you have to lift heavy to get good results, so buying weights is probably your only option.
There are also a ton of kettlebell routines out there that can be done at home, and only require that you purchase a couple kettlebells.0
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