whats 'wrong' with too much cardio?
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4km 2x a week is FAR, FAR from too much cardio. You could run 5 times your current amount without worry.0
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Right, and gold isn't more expensive than wood. $100 of gold costs exactly the same as $100 of wood!!!!!111elevenJust an FYI...muscle does not weigh more than fat. One pound of muscle and one pound of fat both are one pound.
Thank you! The fallacy that "muscle weighs more than fat" makes me want to scream when I hear it!0 -
My opinion is that the whole cardio vs. weights argument is stupid because there is no versus, they do two entirely different things. Additionally, the only people advancing the argument are weightlifters using wholly specious arguments and internet sites trying to sell something. For some reason, many here believe this stuff for no good reason other than that it sounds good. I guess that ignorance is bliss.
The guy on reddit doesn't know what he is talking about. Cardiovascular training, done properly, does change the engine because it transforms how your body processes glycogen and fat to create energy.Someone on reddit explained it really well the other day.
Think of your body as a car. Cardio is like driving your car really fast, you will go through gas really quickly, but it will not change your engine. Weight training is like upgrading to a more efficient engine. Muscle burns fat with no effort.
As for "Muscle burns fat with no effort", well so does fat.
Well. Crap. It was really well accepted by the people on the fitness boards, and made it to bestof.
But, as we know, misinfo can fly around the internet like crazy.
And I do agree with the idea of the "lifting cult". I love my running and it's really helped me lose weight, because I like it. I don't have anything against lifters, but when people scoff at me for avoiding the weight room, I don't like it so much. (At least I'm off the couch!)
Have you seen any "legit" articles discussing cardio v weights? I would like to do more research.
The stupidest argument is that if you don't lift weights your muscles are all going to whither away while your body preserves all its fat.
#1 - The body doesn't process energy that way. and
#2 - That doesn't even pass the logic test. The body will preserve the muscle needed to meet the body's activity level. If the activity level is not reduced then why would it shed muscle?
The only way someone is going to lose muscle given a sustained activity level is if they starve themselves. But that is a diet problem, not a cardio problem.
This article references some studies on the subject: http://scoobysworkshop.com/does-cardio-burn-muscle/0 -
Don't get stuck on the number the scale sez. If 150 fits in a size 4 who cares if it is a 150. People who lift look better in their clothes. Ditch the scale and get a very tight pair of jeans to measure your progress.
This. (:0 -
don't need a spotter to lift- you'll probably be surprised- maxing out machines you might drop signifantly in free weight weights.
I lift all the time. It's not boring- I move through it pretty quickly- the "Resting" people do is often too much... but you NEED rests if you are lifting for weight. As they get heavier- you need longer rests- upwards of 2-3 mninutes.
But if you aren't going for HEAVY- then youre rest of 30-60 seconds is fine- I can do 4-6 lifts with sets of burpees between in about 45 minutes.0 -
I only do Cardio at this point (I'm planning on getting into lifting soon) but I've noticed that even just doing Cardio that I'm gaining muscle. I have a stationary bike (which works well for my legs, obviously but also my arms--which I just thought was the most brilliant idea I've ever concocted.) And when I up the resistance, I have to use my muscles more. Which only leads me to believe that while I am doing Cardio (getting my heart rate up, more rapid breathing--yada yada) I am also using my muscles, which obviously means that they're not just going to wither away. Will I be perfectly toned as I lose weight? Probably not. Will I still have some semblance of muscle mass? Definitely.0
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I enjoy my 3 times a week Zumba/cardio workouts. I have done some weight training, but very little. It bores me almost as much as jogging/running, to be honest. I plan to up my weight training, but still intend to do the same amount of cardio.
I will tell you that those muscles in my profile pic are due strictly from my all-over Zumba body workouts. I have muscle tone and some sculpture, but yeah, to me it depends on the TYPE of cardio. Biking and jogging will build strong leg muscles, boxing will build strong arms and strong legs. It depends on the type of cardio you're doing.
I have found my Zumba workouts to be the most effective weight loss and toning program for my tastes. Do I want to get ripped? No, I don't. Do I want a strong and healthy heart, low blood pressure, a great resting heart rate and the ability to fly up a flight of stairs with nary a breath out of place? YES. Hence, the heavy cardio workouts.0 -
If you want to lose weight (fat and muscle), diet in a caloric deficit.
If you want to lose BODY FAT, lift weights. Squats, lunges, deadlifts are the magic three recommended for body recomposition and prevention of loss of lean body mass in a caloric deficit.
If you want to BUILD MUSCLE, lift weights in a caloric surplus.
Cardio just helps build a deficit and strengthens your lungs and heart. It doesn't really do much for lean body mass retention in a deficit, and it doesn't do much muscle building in a surplus.
That said, I do full-body resistance for 30-60 minutes and then run 5-10k a few times a week.0 -
If you want to lose weight (fat and muscle), diet in a caloric deficit.
If you want to lose BODY FAT, lift weights. Squats, lunges, deadlifts are the magic three recommended for body recomposition and prevention of loss of lean body mass in a caloric deficit.
If you want to BUILD MUSCLE, lift weights in a caloric surplus.
Cardio just helps build a deficit and strengthens your lungs and heart. It doesn't really do much for lean body mass retention in a deficit, and it doesn't do much muscle building in a surplus.
That said, I do full-body resistance for 30-60 minutes and then run 5-10k a few times a week.
I'd like to start a slow clap for this- but I don't think anyone will join me. LOL
I don't run- but I do 1 hr of spin class and like 5-10 hrs of dance a week, 3 heavy lift days and 3 HIIT sessions.
lift all the weights- LIFT LIFT LIFT!0 -
I agree with a good split. I do Zumba 2 times a week, but after I get done, I make sure I do my strength training (I'm still wimpy, so I'm on 6lbs) as well to round things out. I want to both lose weight and firm up, and I know that cardio isn't going to do that for me. So up your cardio? Depends on how much you're doing now, more exercise can't be a bad thing with proper rest and listening to your body. Adding in strength training is not a bad thing either, firm and tone into a shapely body, don't be a skinny weakling. 0
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Emaciated cardio addicts look much like meth addicts. Most every gym has at least one.
do we always need to find ways to insult/mock other people trying to get healthy?
the people into weights are 'muscle heads', etc.
the people into cardio are 'meth addicts'...
etc, etc, etc, and on and on and on.0 -
that's a broad brush.
spending hours on cardio equipment I think is out side the scoop of "just trying to get healthy" often times.
but yes- I mean- it's the way things work here right 0 -
Probably not.
The problem with chronic cardio is that your body will build/develop the bare minimal muscle it requires to move your feet one foot in front of the other- or one foot up the stairs if you're into steppers.
Cardio - cardiovascular. so once you have the minimal muscularture to do the actual MOVEMENT- all you are training is your cardiovascular system- you know- your heart and lungs.
you are training 0 muscles.
This is total bollocks. Total, utter bollocks. Cardio training helps both cardiovascular fitness and tones the muscles used to do the activity. If someone runs, swims, and bikes, and watches their diet, they will lose a butt ton of weight.I know. I was a competitive triathlete and never lifted.
Cardio can help you lose weight, no problem. But what do you really want? If you just want to get LIGHTER, hit the cardio (add high intensity sessions and cross train) and you will achieve your goal.
If, however, you want to look good naked, weight training will build muscle, reduce fat, and can make you SMALLER, but not necessarily lighter. You want to be fit. Screw a certain weight. You can be 175 lbs with a 30 inch waist and no muscle tone to speak of, or you can be 190 with a 32 inch weight and look ripped. It depends on what you want to do.
muscles continue to burn energy all day- so more muscles -more burn. I bet you if you started weight lifting you'd see a lot of improvement fairly quickly.0 -
Don't get stuck on the number the scale sez. If 150 fits in a size 4 who cares if it is a 150. People who lift look better in their clothes. Ditch the scale and get a very tight pair of jeans to measure your progress.
AMEN!!0 -
Love this!!! Exactly what happened to me!!!no, cardio and lifting heavy won't help you lose weight at all. Only eating at a deficit.
Right now you are dropping pounds of fat and muscle. The only way to put on muscle is to eat at a surplus. If you continue on your journey here is what is likely to happen.
1) your going to reach your goal and have a lot of endurance. yeah!
2) you aren't going to be happy with your body compesition
3) you want to tone up with 3 - 5lb weights and zumba
4) it doesn't work so you lift heavy
5) now you have to eat at a surplus to build up muscle and gain 10 pounds
6) cut and drop some body fat% because you started lifting the number on the scale doesn't mean anything to you anymore.
7) post before and after pics of how hot you are
8) Troll mfp boards / poptarts and ice cream
you can skip a lot of this if you just go right to lifting heavy. Keep doing cardio too! I do both I love my runs.0 -
how about
lift heavy weights for strength
lift heavy weights fast for cardio
Thoughts?0 -
mostly the sustainability... people rely on one from of exercise and if they don't learn a balance that one exercise will mentally reinforce the idea of "I can't be this physique without ____" Prolonged high impact may cause joint and ligament problems WAY WAY WAY down the road, but for me I can't run more than 5 miles without joint soreness in my knees. It's not a sustainable way to exercise for me.
Lifting is something I know I can do for the rest of my life no matter where I am. You don't need a track, equipment per say, etc... you just need your body.0 -
Cardio will help you lose weight because it increases your daily caloric deficit. However, strength training is great for muscle building. I realize that muscle weighs more than fat, but are you more concerned about what you weigh or how you look? If you're more concerned with how you look, then you want to build muscle. Also, muscle requires more calories for sustainment. So just by building more muscle you are instantly increasing your metabolism and thereby burning more fat.0
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It's not too much (steady state / aerobic) cardio which is the problem.
It is excessive calorie deficits plus large amounts of cardio burning out your body's recovery capacity due to multiple stressors which is the problem.0 -
I think some people react to cardio negatively because it makes some hungry. I know I'm starving after a run or swin.0
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you're probably not gaining muscle but burning the fat that hides your existing muscles.I only do Cardio at this point (I'm planning on getting into lifting soon) but I've noticed that even just doing Cardio that I'm gaining muscle. I have a stationary bike (which works well for my legs, obviously but also my arms--which I just thought was the most brilliant idea I've ever concocted.) And when I up the resistance, I have to use my muscles more. Which only leads me to believe that while I am doing Cardio (getting my heart rate up, more rapid breathing--yada yada) I am also using my muscles, which obviously means that they're not just going to wither away. Will I be perfectly toned as I lose weight? Probably not. Will I still have some semblance of muscle mass? Definitely.0 -
Don't be scared of lifting!! I've been a cardio queen for about two years. And yes, it did help me lose 40lbs, but I plateaued big time! I conquered the fear of eating more, (still doing cardio), still no weight loss. I completed a round of Turbo fire, and Insanity (while eating healthy) and no change!! So last week I got over my "lifting heavy" fear and started Jamie Eason's Livefit trainer! Phase 1 is a little hard because there is 0 cardio. Yes, ZERO! It's only so you can build your muscle. The second phase she incorporates running/elliptical. Third phase is more sprinting/running and while lifting 4-5 days a week. That's what triggers the fat burning! Plus the more muscle you have, the more you burn! I have lost a lot of lean body mass from doing cardio for too long and I became "skinny fat". I realized that lifting will be the cure to toning and slashing this leftover fat on my body!
Feel free to add me if you'd like! I have the same goals, and last time I weighed I was the same as you! Good luck!!0 -
Cardio is a great way to burn fat (lose weight). Lifting will help you develop muscle (tone and lean mass). Best solution is a mix of the two. Eat protien at 1.6g per kilo of bodyweight which will help you body conserve the muscle which you have and which you would ordinarily reduce as part of a calorie controlled high intensity mix. Couple this with some strength training and your lean mass will be protected whilst the fat falls away. I burn in the region of 1300 calories 5 days a week through cardio, but I combat lean mass reduction by 15 minutes of hard calisthenics each evening. The result has been that my weight has stayed constant for the last few months but, my body fat percentage has dropped from 18 to 13-14% and I almost have a six pack!!0
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Probably not.
The problem with chronic cardio is that your body will build/develop the bare minimal muscle it requires to move your feet one foot in front of the other- or one foot up the stairs if you're into steppers.
Cardio - cardiovascular. so once you have the minimal muscularture to do the actual MOVEMENT- all you are training is your cardiovascular system- you know- your heart and lungs.
you are training 0 muscles.
muscles continue to burn energy all day- so more muscles -more burn. I bet you if you started weight lifting you'd see a lot of improvement fairly quickly.
This is total bollocks. Total, utter bollocks. Cardio training helps both cardiovascular fitness and tones the muscles used to do the activity. If someone runs, swims, and bikes, and watches their diet, they will lose a butt ton of weight.I know. I was a competitive triathlete and never lifted.
Cardio can help you lose weight, no problem. But what do you really want? If you just want to get LIGHTER, hit the cardio (add high intensity sessions and cross train) and you will achieve your goal.
If, however, you want to look good naked, weight training will build muscle, reduce fat, and can make you SMALLER, but not necessarily lighter. You want to be fit. Screw a certain weight. You can be 175 lbs with a 30 inch waist and no muscle tone to speak of, or you can be 190 with a 32 inch weight and look ripped. It depends on what you want to do.0 -
how about
lift heavy weights for strength
lift heavy weights fast for cardio
Thoughts?
think that's amazing.0 -
Probably not.
The problem with chronic cardio is that your body will build/develop the bare minimal muscle it requires to move your feet one foot in front of the other- or one foot up the stairs if you're into steppers.
Cardio - cardiovascular. so once you have the minimal muscularture to do the actual MOVEMENT- all you are training is your cardiovascular system- you know- your heart and lungs.
you are training 0 muscles.
muscles continue to burn energy all day- so more muscles -more burn. I bet you if you started weight lifting you'd see a lot of improvement fairly quickly.
This is total bollocks. Total, utter bollocks. Cardio training helps both cardiovascular fitness and tones the muscles used to do the activity. If someone runs, swims, and bikes, and watches their diet, they will lose a butt ton of weight.I know. I was a competitive triathlete and never lifted.
Cardio can help you lose weight, no problem. But what do you really want? If you just want to get LIGHTER, hit the cardio (add high intensity sessions and cross train) and you will achieve your goal.
If, however, you want to look good naked, weight training will build muscle, reduce fat, and can make you SMALLER, but not necessarily lighter. You want to be fit. Screw a certain weight. You can be 175 lbs with a 30 inch waist and no muscle tone to speak of, or you can be 190 with a 32 inch weight and look ripped. It depends on what you want to do.
um no it's not.
sure cardio CAN help you lose- but why not maximize results with lifting?
I bet dollars to doughnuts you would have seen increase in your times if you were lifting. you want to be faster- you need a bigger engine.
now- I ABSOLUTELY agree with you on throwing the number out. people OBSESS about an arbitrary number- and unless you're going for a certain look of reduced body fat and getting super cut- being FIT and capable is better than being a certain weight and not fit.... I'd rather be 160+ and be capable of doing pull up matrix's and look amazing- than be 145 and not be FIT. Guess how I do that.... by lifting.0 -
Keep doing some cardio-- about no more than 30 minutes on the days you choose to do cardio (don't make it an easy breezy 30 mins for yourself). The reason you should keep doing cardio is because it's good for your
!!! (also for calorie deficit, keep your muscles from being hidden underneath fat, and endurance-- especially of the leg muscles)
Do research online to find answers-- I've heard/read many different opinions on how long you should do cardio, how often, etc.
It also depends on your end-goal-body-appearance.0 -
Probably not.
The problem with chronic cardio is that your body will build/develop the bare minimal muscle it requires to move your feet one foot in front of the other- or one foot up the stairs if you're into steppers.
Cardio - cardiovascular. so once you have the minimal muscularture to do the actual MOVEMENT- all you are training is your cardiovascular system- you know- your heart and lungs.
you are training 0 muscles.
muscles continue to burn energy all day- so more muscles -more burn. I bet you if you started weight lifting you'd see a lot of improvement fairly quickly.
This is total bollocks. Total, utter bollocks. Cardio training helps both cardiovascular fitness and tones the muscles used to do the activity. If someone runs, swims, and bikes, and watches their diet, they will lose a butt ton of weight.I know. I was a competitive triathlete and never lifted.
Cardio can help you lose weight, no problem. But what do you really want? If you just want to get LIGHTER, hit the cardio (add high intensity sessions and cross train) and you will achieve your goal.
If, however, you want to look good naked, weight training will build muscle, reduce fat, and can make you SMALLER, but not necessarily lighter. You want to be fit. Screw a certain weight. You can be 175 lbs with a 30 inch waist and no muscle tone to speak of, or you can be 190 with a 32 inch weight and look ripped. It depends on what you want to do.
um no it's not.
sure cardio CAN help you lose- but why not maximize results with lifting?
I bet dollars to doughnuts you would have seen increase in your times if you were lifting. you want to be faster- you need a bigger engine.
now- I ABSOLUTELY agree with you on throwing the number out. people OBSESS about an arbitrary number- and unless you're going for a certain look of reduced body fat and getting super cut- being FIT and capable is better than being a certain weight and not fit.... I'd rather be 160+ and be capable of doing pull up matrix's and look amazing- than be 145 and not be FIT. Guess how I do that.... by lifting.
When you say, "you are training 0 muscles," that is absolutely ridiculous. Here's a test. Measure your quad. Get on a bike. Ride up a big hill 3 times a week for a month. Re-measure your quad. Not only will you have gotten stronger, your muscles will have either shrunk or gotten bigger depending on how your body works.
Would my times have increased with weight lifting? Absolutely. That wasn't the dude's question. To say you can't lose weight or get tone unless you lift is preposterous. Does lifting expedite the process? Absolutely. But again, that wasn't the guy's question.0 -
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I'm amused by the comments about cardio only training the heart and lungs, like that's bad. Maybe it's an age thing, but that seems quite important to me, and judging by the comments, a lot of others, too. It certainly has an impact on things like blood pressure and cholesterol.
I'm encouraged by the number of posts that claim both weight training and cardio are important for good health. I guess the choice of how we exercise boils down to our goals.0
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