Lowering BF% - cardio or weights?
xxthoroughbred
Posts: 346 Member
I'm 5'8" and about 140 lbs. Overall, I'd like to lower my body fat percentage and hopefully be down to around 132, where I was at my fittest (around 17-18% BF)
I have a big event at the end of the month and would like to drop a few pounds by then. Do you think I should:
- Cut calories and up the cardio
- Eat more calories and lift heavy
- Something else...?
I have a big event at the end of the month and would like to drop a few pounds by then. Do you think I should:
- Cut calories and up the cardio
- Eat more calories and lift heavy
- Something else...?
0
Replies
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Both cardio and weights. You need both - cardio is a quick burn, but muscle mass is a constant burn. Keep at your calorie goal (need to fuel the body or it will store it instead of burn it).0
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- Eat more calories and lift heavy
^^^ This. Although how much to eat depends on how much you are eating at present. Go for TDEE -15%. Try and eat 1g protein per pound of lean body mass every day.0 -
Oh boy, here we go again!
You don't need any exercise to lose weight, only a calorie deficit. If you want to look good when you're done, you need resistance training. Cardio is an optional tool for creating a calorie deficit as far as body composition goes.0 -
Oh boy, here we go again!
You don't need any exercise to lose weight, only a calorie deficit. If you want to look good when you're done, you need resistance training. Cardio is an optional tool for creating a calorie deficit as far as body composition goes.
This0 -
Thanks!! :flowerforyou:0
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Oh boy, here we go again!
You don't need any exercise to lose weight, only a calorie deficit. If you want to look good when you're done, you need resistance training. Cardio is an optional tool for creating a calorie deficit as far as body composition goes.
Do that.
/ends thread0 -
Oh boy, here we go again!
You don't need any exercise to lose weight, only a calorie deficit. If you want to look good when you're done, you need resistance training. Cardio is an optional tool for creating a calorie deficit as far as body composition goes.
But she mentions lowering bf%. Losing weight purely by eating at a deficit, she'll also lose lbm.
I agree: TDEE -15%. Try and eat (at least) 1g protein per pound of lean body mass every day. Lift heavy.0 -
I agree if you want to tone up, lift weights. Btw, I see people say "lift heavy" often. What exactly does that mean? I am thinking you mean lift heavier less reps as opposed to lighter and more reps correct?0
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"Lifting heavy" means lifting a weight heavy enough to manage for only 4-6 or 6-8 reps, as opposed to 10, 12, or 20 reps.0
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"Cardio is an optional tool for creating a calorie deficit as far as body composition goes."
I'd rather have a good set of heart and lungs and have relatively weak muscles than a great physique but poor cardio. Having said that, I do recognise the need for both cardio and some form of weight resistance training to maintain and even increase muscle tissue versus body fat%.
I opted for the Insanity workout suite but had to tweak it to include two weight/body resistance sessions per week as Insanity is too far over to cardio for my needs. I built a weight/resistance programme that focusses on mass exercises rather than isolating one muscle; including chin ups and pressups as I am weak in both - plenty of strength potential in there before I even touch weights though I do use them in shoulder press and rowing; also squats.0 -
The guy at the gym I've just started working out at has suggested I do long sessions of cardio at a lower heart rate(between 60-70%) which apparently targets fat more than say high intensity cardio. You burn less cals overall but if you're looking to lose bodyfat, not just weight meant to work.
I'm only looking to lose bodyfat at the moment and am doing weights, this long/slow cardio and an occasional higher cardio session.
It does take hours though - but meant to be worth it if you have the time.0 -
The guy at the gym I've just started working out at has suggested I do long sessions of cardio at a lower heart rate(between 60-70%) which apparently targets fat more than say high intensity cardio. You burn less cals overall but if you're looking to lose bodyfat, not just weight meant to work.
I'm only looking to lose bodyfat at the moment and am doing weights, this long/slow cardio and an occasional higher cardio session.
It does take hours though - but meant to be worth it if you have the time.
The guy at the gym is incorrect0 -
Oh boy, here we go again!
You don't need any exercise to lose weight, only a calorie deficit. If you want to look good when you're done, you need resistance training. Cardio is an optional tool for creating a calorie deficit as far as body composition goes.
they are only asking a question... was there any need for the oh boy here we go again? not everyone comes onto this site and just KNOWS the answer to all the questions and some probably dont know about searching for a topic!0 -
Oh boy, here we go again!
You don't need any exercise to lose weight, only a calorie deficit. If you want to look good when you're done, you need resistance training. Cardio is an optional tool for creating a calorie deficit as far as body composition goes.
they are only asking a question... was there any need for the oh boy here we go again? not everyone comes onto this site and just KNOWS the answer to all the questions and some probably dont know about searching for a topic!
Get back to us when you've seen this argument 100 times with the same old myth\broscience spouted over and over.0 -
cardio people don't want to hear it, but you're more likely to look better losing the weight with a calorie deficit and strickly resistance training.
Goals can vary, but very few natural strength trainers ever get "too big" even less so in women.0 -
True taylor5877, but while resistance training looks after the outside of the fine physique, the cardio is looking after the inside - both are equally important in my view.
Determinednoob - the fact that this old chestnut comes up 100 times is a credit to the MFP website that it is attracting so many people who are new to turning their fitness around - it should be applauded not criticised (though I agree - it does get tedious. The best approach is don't open the thread. I said DON'T OPEN THE THREAD .... Doh!)0 -
True taylor5877, but while resistance training looks after the outside of the fine physique, the cardio is looking after the inside - both are equally important in my view.
Determinednoob - the fact that this old chestnut comes up 100 times is a credit to the MFP website that it is attracting so many people who are new to turning their fitness around - it should be applauded not criticised (though I agree - it does get tedious. The best approach is don't open the thread. I said DON'T OPEN THE THREAD .... Doh!)
Wasn't criticizing anyone. Just making a humorous reference to the fact that A) this topic comes up new daily and
it gets argued into the ground.
Also doing heavy *kitten* squats, deadlifts, bench, ohp, rows, chins, and in particular power cleans or other oly style lifts will get you plenty of cardo.0 -
Also doing heavy *kitten* squats, deadlifts, bench, ohp, rows, chins, and in particular power cleans or other oly style lifts will get you plenty of cardo.
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Wasn't criticizing anyone. Just making a humorous reference to the fact that A) this topic comes up new daily and it gets argued into the ground.
Also doing heavy *kitten* squats, deadlifts, bench, ohp, rows, chins, and in particular power cleans or other oly style lifts will get you plenty of cardo.
Humerous reference understood - no harm done.
Also agree that old skool lifts will give plenty of cardio although cardio does drop off during rests of 1.5 to 3 minutes between sets so even when I was lifting heavy back 20 years I still did cardio sessions to make sure that was covered. Each to their own.0 -
Run run run run run0
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You don't HAVE to do cardio. It can be done with weights alone. But definitely want weights if nothing else.0
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hours of cardio?? I almost fell asleep just thinking about it!The guy at the gym I've just started working out at has suggested I do long sessions of cardio at a lower heart rate(between 60-70%) which apparently targets fat more than say high intensity cardio. You burn less cals overall but if you're looking to lose bodyfat, not just weight meant to work.
I'm only looking to lose bodyfat at the moment and am doing weights, this long/slow cardio and an occasional higher cardio session.
It does take hours though - but meant to be worth it if you have the time.
In my opinion, I'd lift heavy 5 days a week, and throw in some moderate cardio about 3-4 days a week. Have you ever tried HIIT? You get more bang for your buck with HIIT and it can be done if you're pressed for time on cardio days. Make sure your diet is clean also. No matter how much you're working out, diet is more important if you want that toned look. Good luck!0 -
Also doing heavy *kitten* squats, deadlifts, bench, ohp, rows, chins, and in particular power cleans or other oly style lifts will get you plenty of cardo.
I second this.
I wear a heart rate monitor when I go to the gym, doing weight training always get my HR higher than any cardio.
I also like this article:
http://www.t-nation.com/free_online_article/most_recent/the_final_nail_in_the_cardio_coffin0 -
The guy at the gym I've just started working out at has suggested I do long sessions of cardio at a lower heart rate(between 60-70%) which apparently targets fat more than say high intensity cardio. You burn less cals overall but if you're looking to lose bodyfat, not just weight meant to work.
I'm only looking to lose bodyfat at the moment and am doing weights, this long/slow cardio and an occasional higher cardio session.
It does take hours though - but meant to be worth it if you have the time.
The guy at the gym obviously has no concern for your time. ditch him and his advice0 -
True taylor5877, but while resistance training looks after the outside of the fine physique, the cardio is looking after the inside - both are equally important in my view.
except the OP didn't ask about how to pass her physical at the end of the month. Nor did she say she really wanted to show up at the party with excellent looking insides. She asked about losing BF to enhance her physical appearance in a relatively short time frame. So we're trying to answer the question that she actually asked.0 -
both, both, both, both
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This! Nothing else needs to be said.Oh boy, here we go again!
You don't need any exercise to lose weight, only a calorie deficit. If you want to look good when you're done, you need resistance training. Cardio is an optional tool for creating a calorie deficit as far as body composition goes.0 -
hours of cardio?? I almost fell asleep just thinking about it!The guy at the gym I've just started working out at has suggested I do long sessions of cardio at a lower heart rate(between 60-70%) which apparently targets fat more than say high intensity cardio. You burn less cals overall but if you're looking to lose bodyfat, not just weight meant to work.
I'm only looking to lose bodyfat at the moment and am doing weights, this long/slow cardio and an occasional higher cardio session.
It does take hours though - but meant to be worth it if you have the time.
In my opinion, I'd lift heavy 5 days a week, and throw in some moderate cardio about 3-4 days a week. Have you ever tried HIIT? You get more bang for your buck with HIIT and it can be done if you're pressed for time on cardio days. Make sure your diet is clean also. No matter how much you're working out, diet is more important if you want that toned look. Good luck!
I was going to comment but seeing this I don't have to...spot on response0 -
hours of cardio?? I almost fell asleep just thinking about it!The guy at the gym I've just started working out at has suggested I do long sessions of cardio at a lower heart rate(between 60-70%) which apparently targets fat more than say high intensity cardio. You burn less cals overall but if you're looking to lose bodyfat, not just weight meant to work.
I'm only looking to lose bodyfat at the moment and am doing weights, this long/slow cardio and an occasional higher cardio session.
It does take hours though - but meant to be worth it if you have the time.
In my opinion, I'd lift heavy 5 days a week, and throw in some moderate cardio about 3-4 days a week. Have you ever tried HIIT? You get more bang for your buck with HIIT and it can be done if you're pressed for time on cardio days. Make sure your diet is clean also. No matter how much you're working out, diet is more important if you want that toned look. Good luck!
I was going to comment but seeing this I don't have to...spot on response
Thanks for responses. I am always keen to hear other suggestions. Am still very new to the whole fitness lifestyle. I do lift 4 or 5 days a week, do 2 HIIT sessions but also at the moment I do have hours and hours of spare time (luxery that wont last forever) which is why he suggested it. I also eat a very good diet (occasional meals out/alcohol)
After he gave me the advice I did read up on it and found that longer slower may burn less actual calories than HIIT but aims more at fat (again, correct me if this is wrong) but whilst it burns less it is burning fat rather than overall calories. I don't need to lose any weight (5,9' 130lbs) just have some mummy tummy I'm trying to drop via bodyfat.
I thought since I had the time I would give it a go for a couple of months and then if no luck try switching it back to just weights at HIIT.
x0 -
hours of cardio?? I almost fell asleep just thinking about it!The guy at the gym I've just started working out at has suggested I do long sessions of cardio at a lower heart rate(between 60-70%) which apparently targets fat more than say high intensity cardio. You burn less cals overall but if you're looking to lose bodyfat, not just weight meant to work.
I'm only looking to lose bodyfat at the moment and am doing weights, this long/slow cardio and an occasional higher cardio session.
It does take hours though - but meant to be worth it if you have the time.
In my opinion, I'd lift heavy 5 days a week, and throw in some moderate cardio about 3-4 days a week. Have you ever tried HIIT? You get more bang for your buck with HIIT and it can be done if you're pressed for time on cardio days. Make sure your diet is clean also. No matter how much you're working out, diet is more important if you want that toned look. Good luck!
I was going to comment but seeing this I don't have to...spot on response
Thanks for responses. I am always keen to hear other suggestions. Am still very new to the whole fitness lifestyle. I do lift 4 or 5 days a week, do 2 HIIT sessions but also at the moment I do have hours and hours of spare time (luxery that wont last forever) which is why he suggested it. I also eat a very good diet (occasional meals out/alcohol)
After he gave me the advice I did read up on it and found that longer slower may burn less actual calories than HIIT but aims more at fat (again, correct me if this is wrong) but whilst it burns less it is burning fat rather than overall calories. I don't need to lose any weight (5,9' 130lbs) just have some mummy tummy I'm trying to drop via bodyfat.
I thought since I had the time I would give it a go for a couple of months and then if no luck try switching it back to just weights at HIIT.
x
I just bought a new exercise bike and the instruction manual says the following:
Achieving your fitness goals:
Weightloss - Lower intensity, longer duration workouts
Improved body shape and tone - Interval workouts, alternate between high and low intensities
Increased energy levels - more frequent daily workouts
Improved sports performance - high intensity worouts
Improved cardiovascular endurance - moderate intensity, longer duration workouts
No idea if it's right or not though!!!
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