Weight lifting+Cardio or no? And best lifting method

kassiebby1124
kassiebby1124 Posts: 927 Member
edited January 9 in Fitness and Exercise
So I REALLY want to lose inches. Should i incorporate cardio (like running/elliptical/jogging upstairs/etc) so "speed up" the inches melting off in addition to me lifting? I just recently upped my calories from eating at 700-1100 to 1700, give or take. So should I add cardio?

ALSO. I follow the StrongLifts program. 3x a week, you know. But my question is, should I adapt to the lifting that targets different body groups daily if I want this to come off "quicker" (I put the quotations because I know you can't speed up weight loss, I just want to know what would yield the best results) or should I continue SL?

I'm sorry for asking all these questions. I just want the most productive method, you know? I know we're gonna hit walls and all, but I want to go for as long as I can. Like I said, it's inches and body fat I want to lose. Thanks so much for all your help.

Replies

  • FullOfWin
    FullOfWin Posts: 1,414 Member
    No. 3x full body is better for a beginner. Cardio is an optional way to create calorie deficit. Do it or not and adjust cal intake as needed.
  • Gunsentry
    Gunsentry Posts: 121 Member
    Add in some HIIT cardio on your non lifting days then I would recalculate your calorie requirements to eat sufficient to feed your muscles and maintain your strength progress.

    HIIT is a good way to burn of calories in a short time frame as you can get a great benefit from doing 20mins of HIIT compared to long duration of slow cardio.

    This might get you where you want to be but as the lifting gets heavier you may not be able to recover enough due to the inclusion of cardio.

    SL is a high volume program increasing your weight each session you could consider a different program,

    Jim Wendler's 5/3/1 may be good choice as it keeps your current lifting exercises but allows for conditioning\cardio and is a excellent way to "CUT" loose weight while gaining strength and fitness.
    The 5/3/1 program is very adaptable\configurable while maintaining a good monthly strength progression.

    Hope this helps.
  • kassiebby1124
    kassiebby1124 Posts: 927 Member
    Add in some HIIT cardio on your non lifting days then I would recalculate your calorie requirements to eat sufficient to feed your muscles and maintain your strength progress.

    HIIT is a good way to burn of calories in a short time frame as you can get a great benefit from doing 20mins of HIIT compared to long duration of slow cardio.

    This might get you where you want to be but as the lifting gets heavier you may not be able to recover enough due to the inclusion of cardio.

    SL is a high volume program increasing your weight each session you could consider a different program,

    Jim Wendler's 5/3/1 may be good choice as it keeps your current lifting exercises but allows for conditioning\cardio and is a excellent way to "CUT" loose weight while gaining strength and fitness.
    The 5/3/1 program is very adaptable\configurable while maintaining a good monthly strength progression.

    Hope this helps.
    Is there a way to calculate my cal requirements? And I'll look into HIIT and 5/3/1
  • marycmeadows
    marycmeadows Posts: 1,691 Member
    I do cardio & lifting. I run three days a week (30 minute runs 2x plus a long run on saturday mornings)..... if you're doing lifting & cardio on the same day, lift first.
  • kassiebby1124
    kassiebby1124 Posts: 927 Member
    I do cardio & lifting. I run three days a week (30 minute runs 2x plus a long run on saturday mornings)..... if you're doing lifting & cardio on the same day, lift first.
    I jog for 10 mins as a warm up..
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    LOL who knew SL was high volume
  • Gunsentry
    Gunsentry Posts: 121 Member
    LOL who knew SL was high volume

    High in respect that you increase weight each session. That is 6Kg per week.
  • Kmenczynski88
    Kmenczynski88 Posts: 70 Member
    What does volume have to do with increasing weight?
  • Gunsentry
    Gunsentry Posts: 121 Member
    What does volume have to do with increasing weight?

    Volume and capacity are also distinguished in capacity management, where capacity is defined as volume over a specified time period. However in this context the term volume may be more loosely interpreted to mean quantity.
  • Kmenczynski88
    Kmenczynski88 Posts: 70 Member
    Fair enough, i just think of it in terms of total work sets i suppose. On a side not, i would also suggest Wendler 5/3/1 - allows for great progession without burning you out.
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