Strength Training VS Cardio

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Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    It depends on your fitness goals...there is no optimal balance...it depends on what you're training for. When I'm training for my century rides, 5Ks and 10Ks, sprint-triathlons, etc then I'm doing a lot more cardio and my weight training takes a back seat and is more of an assist to those other things. This time of year I do far less cardio and focus primarily on my weight training...my only cardio currently is walking 2-3 miles a few times per week and taking an hour or so long bike ride a couple times per week...nothing intense...focusing on the lifts.

    I'm sort of throwing a monkey wrench into my training plans right now though as I do have a marathon hike that I'm registered for in the spring so I'm going to have to start putting some miles on the hiking trails on the weekends...it's a bucket list event so I'm not backing out even though it kinda f's my training schedule up a bit.
  • cdahl383
    cdahl383 Posts: 726 Member
    Cardio is not needed for fat loss at all. You will lose pretty much the same amount of fat, assuming your deficit is the same with or without cardio (cardio allows you to eat more and have the same deficit). Cardio also has a host of other health benefits, though weight loss is not one of them.

    Strength training will be required in order for a larger % of your weight loss to come from fat, instead of losing a lot of lean muscle along with the fat.

    So for fat loss strength training is much more important than cardio.

    Great points!
  • gobonas99
    gobonas99 Posts: 1,049 Member
    Different things work for different people.

    As for weight training on consecutive days, it really depends on your program. For example, you would usually do a full body routine 3x/week or every other day, but you could do an upper lower split on consecutive days.

    I find it curious that cardio "works your muscles even harder" than strength training though. What sort of program are you following or are you just kind of messing around with machines and such?

    Also, what are your goals? Most people tend to enjoy weight training more than cardio, so they focus on that, but many women (myself included) find that cardio is very helpful for fat loss.

    Also, just noticed your comment that weight training is "slow and relaxed" which kind of confirms that you might not be doing it right :ohwell:


    Im doing Turbo Jam cardio party and other turbo jam videos. Im absolutely exhausted and my muscles are sore after doing cardio party.

    Same for strength training, I do turbo sculpt, its not as fast paced as the aerobics or running or jumping jacks, and I sweat profusely just from using 3 pound weights. Im feeling my muscles afterwards, but theyre not as sore as after an intense aerobic workout.

    Im pretty sure the turbo jam chick is doing it properly...

    Yup, Turbo Jam chick is doing CARDIO properly. Unfortunately those programs are not "strength training". Body Beast would be the closest you would come to strength/weight training via DVD.


    umm Turbo Sculpt is strength training, maybe you should actually research stuff before you try to give advice about it.

    Sorry hon...but Turbo Sculpt is NOT strength training. I LOVE Chalene, and I started with Turbo Jam way back in 2006 (and have done some version of it multiple times since then). But there is no actual strength training happening there. Lifting 3-5 pound weights for endless reps will not build strength (it might at the very beginning, or if you have never worked out before). Don't get me wrong, it is a GREAT program - especially for beginners...but you will quickly get to where it becomes no more than a lightly weighted cardio workout.

    If you like Chalene and want to do *actual* strength training, invest in ChaLEAN Extreme. Heavy weight training right there. I did two rounds of it back in 2009 (first round as written, second round just with the CLX weight vids and adding TJ or biking for cardio) and lost 30 pounds and went from a 14 to a 10 in 6 months.
  • HexyleneGlycol
    HexyleneGlycol Posts: 56
    Different things work for different people.

    As for weight training on consecutive days, it really depends on your program. For example, you would usually do a full body routine 3x/week or every other day, but you could do an upper lower split on consecutive days.

    I find it curious that cardio "works your muscles even harder" than strength training though. What sort of program are you following or are you just kind of messing around with machines and such?

    Also, what are your goals? Most people tend to enjoy weight training more than cardio, so they focus on that, but many women (myself included) find that cardio is very helpful for fat loss.

    Also, just noticed your comment that weight training is "slow and relaxed" which kind of confirms that you might not be doing it right :ohwell:


    Im doing Turbo Jam cardio party and other turbo jam videos. Im absolutely exhausted and my muscles are sore after doing cardio party.

    Same for strength training, I do turbo sculpt, its not as fast paced as the aerobics or running or jumping jacks, and I sweat profusely just from using 3 pound weights. Im feeling my muscles afterwards, but theyre not as sore as after an intense aerobic workout.

    Im pretty sure the turbo jam chick is doing it properly...

    Yup, Turbo Jam chick is doing CARDIO properly. Unfortunately those programs are not "strength training". Body Beast would be the closest you would come to strength/weight training via DVD.


    umm Turbo Sculpt is strength training, maybe you should actually research stuff before you try to give advice about it.
    Your purse likely weighs more than 3lbs...

    If she's just starting out with weights, she's going to see a small increase in muscle, as long as she progressively increases her weights as they become too easy. Turbo Sculpt is actually where I got started.

    Thanks for not using this post asking for advice as an opportunity to be condescending rude and discouraging.
  • HexyleneGlycol
    HexyleneGlycol Posts: 56
    Different things work for different people.

    As for weight training on consecutive days, it really depends on your program. For example, you would usually do a full body routine 3x/week or every other day, but you could do an upper lower split on consecutive days.

    I find it curious that cardio "works your muscles even harder" than strength training though. What sort of program are you following or are you just kind of messing around with machines and such?

    Also, what are your goals? Most people tend to enjoy weight training more than cardio, so they focus on that, but many women (myself included) find that cardio is very helpful for fat loss.

    Also, just noticed your comment that weight training is "slow and relaxed" which kind of confirms that you might not be doing it right :ohwell:


    Im doing Turbo Jam cardio party and other turbo jam videos. Im absolutely exhausted and my muscles are sore after doing cardio party.

    Same for strength training, I do turbo sculpt, its not as fast paced as the aerobics or running or jumping jacks, and I sweat profusely just from using 3 pound weights. Im feeling my muscles afterwards, but theyre not as sore as after an intense aerobic workout.

    Im pretty sure the turbo jam chick is doing it properly...

    Yup, Turbo Jam chick is doing CARDIO properly. Unfortunately those programs are not "strength training". Body Beast would be the closest you would come to strength/weight training via DVD.


    umm Turbo Sculpt is strength training, maybe you should actually research stuff before you try to give advice about it.

    Sorry hon...but Turbo Sculpt is NOT strength training. I LOVE Chalene, and I started with Turbo Jam way back in 2006 (and have done some version of it multiple times since then). But there is no actual strength training happening there. Lifting 3-5 pound weights for endless reps will not build strength (it might at the very beginning, or if you have never worked out before). Don't get me wrong, it is a GREAT program - especially for beginners...but you will quickly get to where it becomes no more than a lightly weighted cardio workout.

    If you like Chalene and want to do *actual* strength training, invest in ChaLEAN Extreme. Heavy weight training right there. I did two rounds of it back in 2009 (first round as written, second round just with the CLX weight vids and adding TJ or biking for cardio) and lost 30 pounds and went from a 14 to a 10 in 6 months.

    I AM just a beginner, and I do find using 3 pound weights challenging. I thought the purpose of these forums was to help and encourage others and not make fun of them and be snarky. I guess theres just something about me that I have no control over that these unknowns just dont like. OH WELL not my problem. Have a good day and thanks to everyone who is ACTUALLY trying to give me advice and is not so lifeless, prejudice and judgemental as to underhandedly insult me through a public forum.

    cheers all
  • whierd
    whierd Posts: 14,025 Member
    Wait... 3 lb weights equal "strength training"? :noway: ... I have been doing it wrong this whole time. :laugh:

    yes, clearly from your photos, you have.

    Reported for personal attack.
  • whierd
    whierd Posts: 14,025 Member
    The sad part is that no one here was being condescending until you started saying that. What we were trying to do is tell you that what you should do and in what ratios is dependent upon your end goal. Fat loss is a given, but do you want to be strong? Do you want to look like a fitness model? Do you want to be a runner? That information MATTERS if you want to get solid advice.

    However, you have attacked people who were trying to help you and I, for one, have no intention of giving you any legitimate advice again unless you apologize.
  • whierd
    whierd Posts: 14,025 Member
    The sad part is that no one here was being condescending until you started saying that. What we were trying to do is tell you that what you should do and in what ratios is dependent upon your end goal. Fat loss is a given, but do you want to be strong? Do you want to look like a fitness model? Do you want to be a runner? That information MATTERS if you want to get solid advice.

    However, you have attacked people who were trying to help you and I, for one, have no intention of giving you any legitimate advice again unless you apologize.

    Once again, Id like advice from people with BETTER BODIES than my own and PUBLIC PROFILES to prove it.

    Darlin', my body IS better than yours. I am also smarter, better looking, and with a better personality.

    But I'm sure you'll do fine. :flowerforyou:
  • Amadbro
    Amadbro Posts: 750 Member
    Below is the training schedule I used and will always use during a cut. I've given it to several people who have had awesome success with it.

    Mon:Chest/Tri
    Tues: HIIT (20 MIN MAX)
    Weds:Back/Biceps
    Thurs: HIIT (20 MIN MAX)
    Fri: Shoulders/Legs
    Sat: Rest
    Sun: Rest

    The trick to it is making sure you're eating enough. I havn't read any prior posts but I'm sure someone has stated that cardio is not needed to lose body fat and they are 100% accurate. I do however, believe in HIIT training whole heartedly for the anabolic properties and afterburn effects it holds post training.

    Woah just read some of the prior posts...lol lets get along guys, we are in this together
  • links_slayer
    links_slayer Posts: 1,151 Member
    Thanks for your advice without being condescending

    I didn't see anyone here being condescending. Your most recent posts, however, are a quick way to get people to start giving snarky responses - if any response at all.

    best of luck.

    well your profiles private anyways, so u have no proof that you even know what youre talking about and its working. Thanks for stopping by!!

    I'm really tempted to get my first strike here but I'll take the high road.

    Time for me to stop feeding the troll.
  • Spaghetti_Bender
    Spaghetti_Bender Posts: 509 Member
    Below is the training schedule I used and will always use during a cut. I've given it to several people who have had awesome success with it.

    Mon:Chest/Tri
    Tues: HIIT (20 MIN MAX)
    Weds:Back/Biceps
    Thurs: HIIT (20 MIN MAX)
    Fri: Shoulders/Legs
    Sat: Rest
    Sun: Rest

    The trick to it is making sure you're eating enough. I havn't read any prior posts but I'm sure someone has stated that cardio is not needed to lose body fat and they are 100% accurate. I do however, believe in HIIT training whole heartedly for the anabolic properties and afterburn effects it holds post training.

    That seems like a good schedule to me. I might actually try that.......

    Thanks for sharing!
  • Amadbro
    Amadbro Posts: 750 Member
    No problem..it worked very well for me and I stuck with it. In 6 months I went from 221lbs 30%+BF to 160lbs 12%. Was amazing. Now I'm bulking sitting at 173 using a similar split minus the HIIT
  • whierd
    whierd Posts: 14,025 Member
    No problem..it worked very well for me and I stuck with it. In 6 months I went from 221lbs 30%+BF to 160lbs 12%. Was amazing. Now I'm bulking sitting at 173 using a similar split minus the HIIT

    What intensity were you lifting at and what kind of HIIT? I typically do a 4x per week lifting schedule.
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    Different things work for different people.

    As for weight training on consecutive days, it really depends on your program. For example, you would usually do a full body routine 3x/week or every other day, but you could do an upper lower split on consecutive days.

    I find it curious that cardio "works your muscles even harder" than strength training though. What sort of program are you following or are you just kind of messing around with machines and such?

    Also, what are your goals? Most people tend to enjoy weight training more than cardio, so they focus on that, but many women (myself included) find that cardio is very helpful for fat loss.

    Also, just noticed your comment that weight training is "slow and relaxed" which kind of confirms that you might not be doing it right :ohwell:


    Im doing Turbo Jam cardio party and other turbo jam videos. Im absolutely exhausted and my muscles are sore after doing cardio party.

    Same for strength training, I do turbo sculpt, its not as fast paced as the aerobics or running or jumping jacks, and I sweat profusely just from using 3 pound weights. Im feeling my muscles afterwards, but theyre not as sore as after an intense aerobic workout.

    Im pretty sure the turbo jam chick is doing it properly...

    Yup, Turbo Jam chick is doing CARDIO properly. Unfortunately those programs are not "strength training". Body Beast would be the closest you would come to strength/weight training via DVD.


    umm Turbo Sculpt is strength training, maybe you should actually research stuff before you try to give advice about it.
    Your purse likely weighs more than 3lbs...

    If she's just starting out with weights, she's going to see a small increase in muscle, as long as she progressively increases her weights as they become too easy. Turbo Sculpt is actually where I got started.

    Thanks for not using this post asking for advice as an opportunity to be condescending rude and discouraging.

    The key is to progress in weights when the exercise becomes too easy. If you're not struggling at the end of each exercise, you need to go heavier. Then progress on to something more challenging, like what Amadbro posted, or Starting Strength, StrongLifts 5x5, Simply Shredded, New Rules of Lifting, All Pro...
  • Amadbro
    Amadbro Posts: 750 Member
    For HIIT I incorporated 60/120s. 60 sec sprints/120 sec walks. I just sprinted as hard and fast as I could for 60 sec then rested for 120 sec.

    I prefer a 3 day split because I truly believe that without enough rest your gains will suffer tremendously. For strength training I incorporated reverse pyramid sets aimed for hypertrophy. Starting at heaviest weight first for 6-8 reps, 2nd set 8-10 reps and 3rd set 10-12 reps. So its kind of a mix between strength and hypertrophy which is amazing.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    I thought the purpose of these forums was to help and encourage others and not make fun of them and be snarky. I guess theres just something about me that I have no control over that these unknowns just dont like. OH WELL not my problem.

    To be perfectly honest, the first snarky post I saw in here was from you, directed at another poster.
  • Amadbro
    Amadbro Posts: 750 Member
    I thought the purpose of these forums was to help and encourage others and not make fun of them and be snarky. I guess theres just something about me that I have no control over that these unknowns just dont like. OH WELL not my problem.

    To be perfectly honest, the first snarky post I saw in here was from you, directed at another poster.

    Alright guys enough if this please lets talk about training!
  • Amadbro
    Amadbro Posts: 750 Member
    and 4 day splits are fine too. Everyone responds to different training frequency differently. I know for me I tried them all when I started, 3 day full body splits, 4 day isolation splits, 5x5's etc...I concluded that a 3 day split allowed me to train at optimum intensity without jeopardizing recovery and I was able to stack weight every week (almost :D)
  • PhoenixStrikes
    PhoenixStrikes Posts: 587 Member
    OPs attitude is disgusting. Every one she insulted is beautiful to me. I would mention you individually but she insulted so many I wouldn't know where to start.
  • silver_arrow3
    silver_arrow3 Posts: 1,373 Member
    I thought the purpose of these forums was to help and encourage others and not make fun of them and be snarky. I guess theres just something about me that I have no control over that these unknowns just dont like. OH WELL not my problem.

    To be perfectly honest, the first snarky post I saw in here was from you, directed at another poster.

    I second this. Everyone here has given you sound advice without being snarky until you went on the attack. Some of us may not have bodies like yours, but some of us also have a lot farther to go to reach our goals. Even I was offended by your comments made to hexyleneglycol and wheird and they weren't even directed at me.

    I think there's a saying... You can fix fat but you can't fix ugly.*


    *Please note that this is not an attack on your personal appearance, just a comment to say that your attitude could definitely use an adjustment.

    ETA: Can't forget the asterisk!
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