Cardio & Weight Training

mdurham1976
mdurham1976 Posts: 11
edited November 2024 in Health and Weight Loss
I have 75 LBS plus to lose. What I am wondering is I am currently planning on exercising 5 to 6 per week. Hpow many days per week should i weight train and/or do cardio? Currently planning on 5 to 6 days per week cardio and 3 days of weight training. Is this too much? Not enough? Should I focus more on one and not the other to lose weight?

Replies

  • p4ulmiller
    p4ulmiller Posts: 588 Member
    The best advice I can give you is to listen to your body.

    On the face of it, your regime seems a little intense if you haven't done exercise before. Try and do something 6 days a week for 30 minutes a time, EITHER cardio OR weights, and alternate them. That way your body can recover adequately.

    Don't push yourself too far too soon, otherwise you risk injury. You'll also find which of them aids your weight loss better - everyone has their own ideas and everyone is different.

    Good luck in whatever you choose though!
  • Greenrun99
    Greenrun99 Posts: 2,065 Member
    5-6 days is a good goal to do something on those days. What is your end goal? lose weight, or look a certain way, or what? 3 days of strength training with 4-5 days of cardio would be enough.. but its up to you.. Just remember even if you bust your butt in the gym and leave everything on the floor.. it doesn't matter if you go home and have bad habits of eating.
  • Lizzy622
    Lizzy622 Posts: 3,705 Member
    How often do you workout now? Weight training is primarily for toning and cardio boosts weight loss more. Start slow and build up too many people try to lift 100 pounds or run 5 miles from the start. If you start slow, alternate days and give muscle groups enough rest in between workouts, you are more likely to stick to it and not burn out.
  • p4ulmiller
    p4ulmiller Posts: 588 Member
    Weight training is primarily for toning and cardio boosts weight loss more.

    This is exactly what I mean about people having their own opinions - which is obviously fantastic.

    The fitness boards will tell you how heavy lifting helps fat burn. To be honest, I'm starting a lifting programme now with this in mind because I've read the science and I believe it.
  • mheebner
    mheebner Posts: 285 Member
    Your body will be the best judge of how much you can do in a week, but my opinion that you are going to do 5-6 days of cardio and 3 days of lifting seems to be a lot. You are going to need to let your body rest and refuel so doing a lifting session, then a cardio session in one day is going to exhaust it.
    What has worked for me might be different than what works for you but finding a routine that you will stick to for 6 months to a year is a key point. If you are constantly exhausting yourself, its going to be way harder sticking to that routine.
    What I do is lift every other day (currently into week 4 of Stronglifts 5x5) with no breaks other than the off days. Alternating that I do cardio (week 8 of C25K program) and take a off day once a week with no lifting or running. So far it's been very sustainable but I understand the farther into SL program I proceed, the harder it is and longer recovery might be needed.

    edit to add that I am firm believer that weight loss happens in the kitchen. Cardio and lifting are good for a healthier and stronger body. No matter how much exercise you get you can always out eat what you've burned in the gym....especially if you are over a certain age where your metabolism has slowed significantly. If you want to lose weight, find a TDEE calculator and subtract a percentage of calories from that number to find out how many calories you should be sticking to.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    The lifting will maintain muscle while you are losing, making more of what is lost fat. This is good for anyone. The sooner you start, the more muscle you keep. Also, make sure you are getting adequate protein.

    I'd recommend something like Strong Lifts 5x5 two or three times a week. It's very basic and easy.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    Currently planning on 5 to 6 days per week cardio and 3 days of weight training. Is this too much? Not enough? Should I focus more on one and not the other to lose weight?

    Too many variables to give a simple Yes/No to. In general, once the body is fit enough to handle the workload, no, that isn't "too much" activity, unless you're doing something very wrong. Make sure to fuel properly, or you'll crash pretty quickly, keep the deficit as a reasonable %age of TDEE

    As a point of reference, my week has 2x-3x cycling, 2x-3x running, 2x swimming, and 2x StartingStrength.
  • Thank you all. You have all been helpful. Too clarify I am using light wieghts with high reps, basically looking to tone, however I heard that lean muscle burns fat the quickest and the fastest way to gain lean muscle is through strength training. Is that correct?
  • EvanKeel
    EvanKeel Posts: 1,903 Member
    As other people have said, whether it's too much or not will kind of depend on what kind of cardio and strength training you're doing, along with the intensity, and how your body reacts to it. Just plan it out so you're giving yourself enough recovery time. For example, don't kill your legs doing a ton of intense cardio the day before you do your squats.

    My own schedule looks something like:

    Monday: Off
    Tuesday: 15 min light cardio warm up, Upper body day 1, moderately intense cardio 15 min
    Wednesday: 15 min light cardio warm up, Lower body day 1, moderately intense cardio 15 min
    Thursday: Off
    Friday: Moderate cardio 30 min
    Saturday: 15 min light cardio warm up, Upper body day 2, moderately intense cardio 15 min
    Sunday: 15 min light cardio warm up, Lower body day 2, moderately intense cardio 15 min

    It gives me 3(ish) days for recovery between my workouts for those muscle groups with a little extra cardio thrown in. For medical reasons, I avoid high impact exercises, so my cardio is mostly the elliptical, sometimes swimming.
  • EvanKeel
    EvanKeel Posts: 1,903 Member
    Thank you all. You have all been helpful. Too clarify I am using light wieghts with high reps, basically looking to tone, however I heard that lean muscle burns fat the quickest and the fastest way to gain lean muscle is through strength training. Is that correct?

    Lift heavy (heavy being a relative term). Let the calorie control happen primary through your diet.

    EDIT: As you lose weight, by burning more than you consume, your muscles will become more visibly defined. Lifting heavier will help increase strength and maintain muscle mass.
  • alanlmarshall
    alanlmarshall Posts: 587 Member
    Thank you all. You have all been helpful. Too clarify I am using light wieghts with high reps, basically looking to tone, however I heard that lean muscle burns fat the quickest and the fastest way to gain lean muscle is through strength training. Is that correct?

    Low weight/high reps is a waste of your time, relatively speaking. It's better than nothing, but basically that is cardio by another name.
    If your goal is fat loss then HIIT and lifting heavy are your best bet.
    If you have an athletic goal then more intensive training makes more sense, but you need to take the time to build up to it. 9 workouts a week to start is asking for an injury.
  • mheebner
    mheebner Posts: 285 Member
    Lean muscle uses more calories than fat does, so having more lean muscle you will burn more calories than having fat.
    That said you will not necessarily build muscle while on a calorie deficit but you can prevent muscle loss while on a deficit by lifting. Again having a clear direction of what you want to do will give you a path to follow.

    Lifting low weigh with high reps is not going to build muscle, especially on a deficit.
  • yoovie
    yoovie Posts: 17,121 Member
    SEE WHICH FITS YOU BETTER.

    I like 4 days lifting and 2 days cardio.

    play mix and match and see which balance you really enjoy and then stick to it and be consistent as a mother****** and you will be rewarded 10 times over my friend.
  • JDubIsShrinking
    JDubIsShrinking Posts: 207 Member
    Thank you all. You have all been helpful. Too clarify I am using light wieghts with high reps, basically looking to tone, however I heard that lean muscle burns fat the quickest and the fastest way to gain lean muscle is through strength training. Is that correct?

    Low weight/high reps is a waste of your time, relatively speaking. It's better than nothing, but basically that is cardio by another name.
    If your goal is fat loss then HIIT and lifting heavy are your best bet.
    If you have an athletic goal then more intensive training makes more sense, but you need to take the time to build up to it. 9 workouts a week to start is asking for an injury.


    Definitely. What others said - listen to your body and go with what works for you (We're all different).
    WIth that said, HIIT and lifting heavy is working great for me! I also swim and do other cardio. I try to lift 3x/week, and some form of cardio every day.
    Good luck!!
  • ndj1979
    ndj1979 Posts: 29,136 Member
    I would say three days of total body type routine (compound lifts) and then three days cardio with one 100% rest day...

    You may want to do HIIT over steady state cardio but that is jus personal preference. I prefer HIIT sprinting, but I am sick like that...
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Thank you all. You have all been helpful. Too clarify I am using light wieghts with high reps, basically looking to tone, however I heard that lean muscle burns fat the quickest and the fastest way to gain lean muscle is through strength training. Is that correct?

    I would say go heavier and lift in the 8-12 rep range....
  • yoovie
    yoovie Posts: 17,121 Member
    Thank you all. You have all been helpful. Too clarify I am using light wieghts with high reps, basically looking to tone, however I heard that lean muscle burns fat the quickest and the fastest way to gain lean muscle is through strength training. Is that correct?

    I do high weights, and only 3-5 reps each. this dropped my bodyfat% many points and whittled my torso down to half of what it was.

    I cant do the low weights high reps business because it is too hard to track progress, too time consuming, and its more cardio than strength for me, to go for reps.

    If by 'toned' you mean being able to see the shape of your muscles under your skin instead of covered in fat - you definitely need to combine a lifting program with diet.

    Nutrition will give you that look more than light weights ever could - and you can control how 'toned' you look by what you eat - to stop yourself from getting too hard or thinskinned or big muscled or veiny or whatever youre worried about aesthetically. 100% within your control. dont want to look manly (by your own personal standards) that's cool - you can stop your bodyfat % at any stage and keep it there.

    But i wouldnt recommend the low weights high reps unless youre just doing it to get some kind of strength /extra cardio hybrid workout. But if youre already doing cardio on its own - then lift heavy.
  • ash8184
    ash8184 Posts: 701 Member
    I would just caution you to be careful with how much you try to take on at once. It's better to scale up versus injuring/wearing yourself out. You might start with 6 days/week - 3 cardio, 3 weights and work up from there. I can tell you that after I finish a crossfit work out (not implying that you're doing CF but if you're doing heavy lifting, it's about the same thing), I am too tired to do a session of just cardio. Make sure you take that rest day too, it's important.
  • yoovie
    yoovie Posts: 17,121 Member
    its completely not the same thing, nor are they even approached similarly.
  • arb037
    arb037 Posts: 203 Member
    As others have stated weight lifting all the way. Cardio is only to manipulate calorie burn if needed.
    Muscles have 2 fibers, the high rep range ( anything over 8 reps) is only doing muscular endurance. If you want to build muscle lift heavy in the 4-6 rep range. Compound lifts. Dont be afraid of weight lifting, it will not make you some giant over muscled woman.
    As far as cardio HIIT is by far and away the best way to burn fat. Where as low impact steady state cardio for endless hours can lead to burning LBM. Think of the difference between a sprinter and a marathon runner. Muscular to skin and bones
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