Cardio or strength or combo for weight/inch loss???

primrosehill
primrosehill Posts: 84 Member
edited December 2024 in Fitness and Exercise
Hi. I've no doubt this is a fairly stupid question, but I've had so much conflicting advice!!! I'm looking to lose about 21lbs. Should I do tonnes of cardio and forget weights/strength until I've dissolved the layer of flab covering my muscles (yucky, I know, but I'm trying to do somethign about it!). Or should I do nothing but strength training to raise my metabolism by building muscle? Or should I do both?

Oh, and light weights with loads of reps or heavy weights and more reps??? Talking to my female friends who are regular gym goers, they'd all had conflicting advice from personal trainers. Talking to my doctor, he said it doesn't matter what you do, just get your body moving and do somethign you enjoy because you'll stick at it.

By the way, I can't do heavy cardio such as running as it kills my back problem and my osteopath said just to walk uphill on the treadmill as fast as was comfortable. I can row and cycle and do the elliptical without much too much pain, but mainly I like dance-based exercise and I LOVE strength training including pilates and machines.

Any advice gratefully received. I'll weigh up which one seems the most evidence-based as I expect some people might differ in their opinions.

Replies

  • Jynus
    Jynus Posts: 519 Member
    both with emphasis on strength training.

    as for weight/reps, 5 reps heavy weights for the big compounds, more for the isolations. new rules of lifting for women or starting strength will be your guide for weight routine, get one.
  • kini324
    kini324 Posts: 239 Member
    Definitely both. I think of cardio working from the outside in (fat's on the outside). Strength training works from the inside out (since muscle is under the fat).

    I am finishing up a program w/weights that is amazing. It gave me great definition, but I don't think I did enough cardio. I lost inches, but not as many lbs as I would have liked. I'm trying a HIIT program next to help with the lbs.

    Good luck!!
  • SaraBelle0312
    SaraBelle0312 Posts: 328 Member
    I'm still working on my routine myself, but I've been here a few months and the BEST success I have seen is from those who do cardio and strength(weight) training, with more emphasis on the strength(weight). It really does make a difference in your body when you do.
  • Loulady
    Loulady Posts: 511 Member
    why_not_both.png
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    A combination of strength & cardio.

    Your strength program depends entirely on what your goals are. For example, if you are thinking in terms of running or triathlon etc you would probably opt for lighter weights and more reps as you want to build muscular endurance and injury prevention. On the other hand if it's primarily body composition go for higher weight & fewer reps.

    Either way you win.
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    Strength training and calorie deficit. Cardio optional.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    Strength training and calorie deficit. Cardio optional.
    ^ This (with adequate protein intake). Strength training helps maintain lean body mass as you lose fat, much more so than cardio:

    http://www.ncbi.nlm.nih.gov/pubmed/10204826
  • bluechip777
    bluechip777 Posts: 160 Member
    why_not_both.png

    the fact that this picture even exists is insanely funny to me lol
  • ezavora
    ezavora Posts: 59 Member
    I asked the same type of question the other day and got some good advice and link to more info. You should check it out too, maybe it will help.

    http://www.myfitnesspal.com/topics/show/724093-what-s-your-strength-training-routine
  • primrosehill
    primrosehill Posts: 84 Member
    Thanks people! I shall definitely be going the combination route but as I love strength training I might ramp that up a bit - it gives me a real buzz! xx
  • marthathebear
    marthathebear Posts: 498
    Definitely both. No matter what age or activity and fitness level.
  • TheRoseQueen
    TheRoseQueen Posts: 27 Member
    I would say both, along with monitoring exactly what it is you eat. Some people can eat more carbs, others more protein, and yet others can balance both with proper amount of fat intake. I also would go by your doctors recommendation -- just move. I, like you, do all three things --- cardio with elliptical; weight strenthening - and Zumba. Mind you, I am also in the 65+ age category....and I have two bad knees that need replacement. Therefore....weight loss from cardio of Zumba and Elliptical (and calorie monitoring)....and muscle toning and strengthening from weight training. I read a great quote on MFP a while back that I would like to share (and I repeat this to myself all the time....especially when the weight on the scale stagnates or plateaus for long periods of time - such as now , for me): "LOSING WEIGHT WILL MAKE YOU LOOK GOOD IN CLOTHES....LOOSING FAT WILL MAKE YOU LOOK GOOD NAKED!!!":smile::smile: :bigsmile:
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Depends on your goal.

    If you simply want to see the number on the scale go down as fast as possible, eat a healthy deficit with good macros and do no exercise.

    If you want see the number on the scale go down, but also want to work on how your body looks, eat a healthy deficit with good macros and do strength training 3ish times per week.

    Cardio is only necessary if you're not eating properly.
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