Calling all women who lift heavy!

emilygray7165
emilygray7165 Posts: 69 Member
in Motivation and Support
Hey guys, I was just wondering if you lift heavy weights, how important is it to incorporate cardio into your workouts? At the moment i'm on about 35 minutes of cardio and 25 minutes of weight training, but which is more important? I know cardio burns fat, but then the more muscle you have, the more calories you burn without even moving. Basically my goal is to look shredded, but with abs, I know you need to have a really low bf% in order to see them anyway. What's the quickest way to achieve this, more weights or more cardio, or just LOADS of both?
Thanks!

Replies

  • emilygray7165
    emilygray7165 Posts: 69 Member
    Anyone? :(
  • SteveStedge1
    SteveStedge1 Posts: 149 Member
    first off, wow. Nice pics.

    Second....strength training for the win. Keep your heart rate up while lifting (easy to do) and youve killed 2 birds with one stone.

    Cardio always makes me hungry anyways. It seems like I am 100X hungrier after too much cardio plus its mindless work and you dont do much for changing your bodyshape with cardio.

    *most* people, even pros, do cardio to get ripped along with their massive strenght training.

    There are a few bodybuilders who forsake cardio altogether and just train and eat right. I say they prove it can be done.

    So, if you weight train intense enough you get the cardiovascular benefits of cardio and the muscle tone from lifting. Win?
  • emilygray7165
    emilygray7165 Posts: 69 Member
    Thank you, that was really helpful. Only problem is logging it on here! If it's like cardio/weight training there's not really any way of logging it! And i do love running, I'm just not sure how much of it i need to do. I'm also worried about possibly burning muscle whilst i run. :(
    Also thank you for the comments on my pictures! I'm getting there but I've still got a way to go. :(
  • lesliev523
    lesliev523 Posts: 366 Member
    I do both.... I usually spend about 45 minutes of weights on a three day split schedule. And I do some kind of cardio every day. Somedays may just be walking my dogs, but usually if I am at the gym anyway, I will hop on the elliptical for 45 minutes or so.
  • pastryari
    pastryari Posts: 8,646 Member
    I do both, with the major focus on lifting.

    Lift heavy + calorie deficit, throw in a little cardio if you want/like it.
  • emilygray7165
    emilygray7165 Posts: 69 Member
    So I should cut down on the cardio and focus on the lifting?
  • pastryari
    pastryari Posts: 8,646 Member
    So I should cut down on the cardio and focus on the lifting?

    Yes.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    I do both, with the major focus on lifting.

    Lift heavy + calorie deficit, throw in a little cardio if you want/like it.

    ^This
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I agree with the above. I just wanted to add, you mentioned "cardio burns fat" which is incorrect. Cardio burns calories which can increase your calorie deficit leading to fat loss if you eat a proper deficit...but if you eat over your TDEE, then it doesn't matter how much you pound yourself with cardio.

    I personally do about an hour of weight training per session and only 1-2 cardio sessions max per week on different days than my weight training, and cardio lasts less than 45 minutes for me.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I do both, with the major focus on lifting.

    Lift heavy + calorie deficit, throw in a little cardio if you want/like it.

    that- that that- that. Good look!



    I love when people ask about running.

    sigh. I always ask- do you like running?

    no.

    then don't do it.

    there is no need for it- if there is another form of cardio you prefer so that... if not- you don't have to do cardio at all if you don't want- do some HIIT training WITH your weights- so it's cardio- and lifting- you know- just lifting weights faster. :D
  • kirstyfairhead
    kirstyfairhead Posts: 220 Member
    Cardio is still really good for fat burning so I wouldn't give up on it. I would suggest that you try some HIIT (High Intensity Interval Training) I think of this as super cardio.

    This would involve something like this:

    Your cardio of choice (running, elliptical, rowing etc)
    1 minute all out (interval)
    2 minutes slow (recovery)
    1 minute all out
    2 minutes slow
    Keep going for 15 mins

    You need to push yourself (but not kill yourself) during the intervals and keep slowly increasing the difficulty of what you are doing.

    This is recommended as a supplement to lifting in New Rules of Lifting for Women so shouldn't have a negative impact on what you are doing now.
  • JoRocka
    JoRocka Posts: 17,525 Member
    HIIT isn't cardio only


    HIIT is just a style of trianing... can be done with weights- sprints- swiming rowing whatever. it doesn't have to be "run only"


    It's just interval training. :D
  • agtapia09
    agtapia09 Posts: 94
    I do both, with the major focus on lifting.

    Lift heavy + calorie deficit, throw in a little cardio if you want/like it.

    ^^^This

    For the first few months of my weight loss, I did cardio 6 days a week for at least an hour (spin, running and HIIT). I started 30DS then picked up some free weights and barbells at the gym and fell in love. My main focus now is gaining strength and keeping my muscle mass/definition so I do more lifting, less cardio. I still enjoy cardio a ton so when I feel my heart rate going down at any point during my workout, I do some high knees, jumping jacks, push up planks etc to keep it high.
  • RunFarLiveHappy
    RunFarLiveHappy Posts: 805 Member
    I do Stronglifts 5x5 either 3 or 4 days per week (week one 4 days, week two 3 days, etc.) and it takes approximately 30 or so minutes each day. I am a runner and am training for a multitude of events. I cannot simply stop running, but I don't run as "extra cardio" etc. The lifting will definitely affect your body composition more than the cardio will. From strictly running I built very strong powerful muscular legs but had completely lost my butt. The lifting is building that back up in addition to building up my entire upper body. The combination of the two in addition to eating at a deficit is helping me recomp.
  • lauraes99
    lauraes99 Posts: 5 Member
    I love body pump I take a class at my gym and also have the DVDs for home it great u do high reps and lower weight , it gets your heart pumping while getting your muscles ripped.
  • Ariana_75
    Ariana_75 Posts: 224
    Lately I have changed my routine to incorporate plyometrics in between bodybuilding sets.. keeps my heart rate up, burns fat and builds muscle all at the same time. Then I add 2 or 3 days of HIIT any where from 20 to 30 minutes. I avoid long steady state cardio just cause I find it boring and I do believe it has the potential to make muscles go flat if done too much.

    What ever cardio you choose, I would suggest it is not longer than 30 min a day and focus more on the heavy lifting!
  • Barbellgirl
    Barbellgirl Posts: 544 Member
    I do both, with the major focus on lifting.

    Lift heavy + calorie deficit, throw in a little cardio if you want/like it.

    ^ this

    Cardio for me consists of 20-30 minutes HIIT sessions about 3-4 x a week. Nothing crazy.
  • JenniTheVeggie
    JenniTheVeggie Posts: 2,474 Member
    What is the definition of heavy? I lift and it's heavy for me. I'm actually being 100% serious!
  • Barbellgirl
    Barbellgirl Posts: 544 Member
    Lifting 'heavy' means that when you are on your last few reps of your last set you find it very difficult to finish and maintain good form because the weight is very heavy for you. You generally lift these heavy weights for fewer reps, always striving to increase the amount you are lifting from workout to workout and even during your sets. This is opposed to lifting less challenging weight amounts for higher reps. I hope that makes sense.

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