Strength training vs Cardio

nm212
nm212 Posts: 570 Member
in Health and Weight Loss
How much strength training should I add to my exercise routine? I started adding a little weight lifting to my routine, like one strength class a week and every so often , doing some weights at home. I'm not sure if it's making a difference though. I generally do alot of cardio. Any advice?
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Replies

  • wheird
    wheird Posts: 7,963 Member
    I personally recommend 3-4 sessions per week at 30-60 minutes per session.
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    Drop cardio to 3 days a week and add 3 days of weight training.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    What are your goals?
  • nm212
    nm212 Posts: 570 Member
    I usually do cardio like 5 days a week, if not more. I just want to lose more weight and tone up my arms. I already have a kind of muscular build, but I basically just want to lose more weight.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I usually do cardio like 5 days a week, if not more. I just want to lose more weight and tone up my arms. I already have a kind of muscular build, but I basically just want to lose more weight.

    That's a function of diet, not exercise.

    You can do high intensity workouts (heavy lifting and/or HIIT) to help with body composition which is important for toning, but weight loss is about diet.

    Also, don't be so quick to speed things up. Very little good ever comes from that.

    .
  • nm212
    nm212 Posts: 570 Member
    I heard strength training increases your metabolism so I thought it might help in my weight loss. I need to lose about 18 lbs.
  • nm212
    nm212 Posts: 570 Member
    hmmm okay
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I heard strength training increases your metabolism so I thought it might help in my weight loss. I need to lose about 18 lbs.

    Not in any meaningful way, and certainly not in shorter time frames.
  • nm212
    nm212 Posts: 570 Member
    Well thanks for advice. I guess I just have to stop eating so much . LOL Maybe if I stop eating all my exercise calories back, I will lose more weight. IDK
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Well thanks for advice. I guess I just have to stop eating so much . LOL Maybe if I stop eating all my exercise calories back, I will lose more weight. IDK

    You talk about trying to lose more weight... that implies that you are already losing some weight.

    Sounds to me like you need to work on patience/expectations more than anything else. This not a quick or easy process, especially given that you only have about 20lbs to lose. Think long term.


    .
  • nm212
    nm212 Posts: 570 Member
    That makes sense. Well, I've only lost a few lbs...gained a few back, lost a few again....SO I am a little impatient, yes. I guess it's just part of the process. I want to lose and keep it off for good! I'm hoping in 6 months, by my birthday , I will be at my goal weight. If it happened sooner though, that would be nice. :)
  • Phoenix_Warrior
    Phoenix_Warrior Posts: 1,633 Member
    Well thanks for advice. I guess I just have to stop eating so much . LOL Maybe if I stop eating all my exercise calories back, I will lose more weight. IDK

    You talk about trying to lose more weight... that implies that you are already losing some weight.

    Sounds to me like you need to work on patience/expectations more than anything else. This not a quick or easy process, especially given that you only have about 20lbs to lose. Think long term.


    .

    ^This. If you're losing, be patient and let it happen. Strength training for me has helped maintain LBM. Ultimately, preserving it will help you look better once you drop the weight. It's helped me lower my BF%. Make sure you're getting a lot of protein too.
  • nm212
    nm212 Posts: 570 Member
    oops I mean 5 months
  • Hornsby
    Hornsby Posts: 10,322 Member
    Strength training 4 days a week. 2 upper, and 2 lower. Cardio about 5 days a week.

    That's my schedule, but there are numerous ways to skin a cat in this instance.
  • nm212
    nm212 Posts: 570 Member
    :) thanks. I wonder if it differs for females vs males
  • Hornsby
    Hornsby Posts: 10,322 Member
    No reason it needs to be different for males vs. females.
  • ifaber
    ifaber Posts: 195 Member
    I started doing both this past week...fasted cardio in the mornings, lifting later, and maybe a little 10-20 minute cardio sesh after lifting if I feel up to it. Finally was able to see some pounds go down after a LOOOOOOOONG time!

    Edited to say that I was doing mostly only lifting for 5 weeks before then and basically just cardio the months before that.
  • webneb
    webneb Posts: 41 Member
    6 months shouldnt be an issue and while it does differ a bit for males and females its not enough to be concerned unless your a builder. I always mix up my routines but always do HIIT and when I train regardless of type I keep my bpm above 140. I love doing strength training but its way easier to burn fat doing cardio obviously because your heart rate is much higher consistently but having said that you really cant beat lifting for burning fat. The thing with cardio is if you do to much you will create catabolism which is when your body starting eating away at muscle for energy but as long as you take care of your nutriotion that wone be a problem.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    How much strength training should I add to my exercise routine?

    The first step is to define your goals. What, specifically, are you trying to accomplish? If it's just to "tone up", a couple of times a week doing something like Starting Strength is more than sufficient.
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    Well thanks for advice. I guess I just have to stop eating so much . LOL Maybe if I stop eating all my exercise calories back, I will lose more weight. IDK

    you need to find a balance between eating enough calories (especially protein) and exercise. Eat too little and you increase the risk of muscle loss. Eat too much and you will be in maintenance mood. Strength training will make you stronger and maintain your lean body mass. More muscle = lean and tight body. I would assume that your "muscular build" means you have broad shoulders or something like that? If so, well it's genetics, you can't change that, even if you lose a lot of muscle.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    No reason it needs to be different for males vs. females.

    agreed.
  • carberrie
    carberrie Posts: 12 Member
    It's actually very different for males vs. females due to hormonal makeup, especially during the weeks before/after your period. My advice is do 3x week HIIT cardio no more than 30 minute per time, and up the weights to 4-5 days per week. Check out a class like BODYPUMP or at home Les Mills PUMP for a great total body weights class. Focus on cutting as much sugar out of your diet as you can and amping up veggies and lean protein. The "fluff" will fall off and you will lean out. Chasing calories with cardio is unsustainable and can lead to metabolic damage.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    It's actually very different for males vs. females due to hormonal makeup, especially during the weeks before/after your period. My advice is do 3x week HIIT cardio no more than 30 minute per time, and up the weights to 4-5 days per week. Check out a class like BODYPUMP or at home Les Mills PUMP for a great total body weights class. Focus on cutting as much sugar out of your diet as you can and amping up veggies and lean protein. The "fluff" will fall off and you will lean out. Chasing calories with cardio is unsustainable and can lead to metabolic damage.

    can you elaborate?
  • NRSPAM
    NRSPAM Posts: 961 Member
    With weight training, you may not lose a lot of weight, but you will lose inches, and drop clothing size. You will burn fat with weight training, and it will also increase your metabolism. I would do the 3-4 days cardio, and 3 days weights for about 30-60 min's per session, like the other guy said. I do New Rules of Weight Lifting for Women, and it is AMAZING!!!! I've seen great results, and major changes in my strength. I've really had a hard time losing inches in my belly, due to my last pregnancy. Everything's really tightening up now. :) Someone recommended the book to me, and I love it! :D
  • carberrie
    carberrie Posts: 12 Member
    It's actually very different for males vs. females due to hormonal makeup, especially during the weeks before/after your period. My advice is do 3x week HIIT cardio no more than 30 minute per time, and up the weights to 4-5 days per week. Check out a class like BODYPUMP or at home Les Mills PUMP for a great total body weights class. Focus on cutting as much sugar out of your diet as you can and amping up veggies and lean protein. The "fluff" will fall off and you will lean out. Chasing calories with cardio is unsustainable and can lead to metabolic damage.

    can you elaborate?

    Sure. Check out this article: http://www.metaboliceffect.com/female-fat-loss/ Once I started eating to balance my hormones, it became so much easier to manage cravings and energy
  • BenjaminMFP88
    BenjaminMFP88 Posts: 660 Member
    I heard strength training increases your metabolism so I thought it might help in my weight loss. I need to lose about 18 lbs.

    Muscles will in a sense increase your BMR but mostly, fat loss will come from proper diet and the right kinds of exercies. I woulc recommend 3-4 weight days, and 2 HIIT cardio days on the days you don't lift. If you want additional cardio, try not to do them within a few hours before weights and opt for after weights.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    I only skimmed the article as I'm at work, but my take away is this:

    1) It's harder for women to lose fat from their butt and thighs than it is for me, but it's harder for men to lose from the midsection (i.e. trouble areas typically associated with the genders).

    2) hormone cycles in women impact water retention.


    So, my response to your claim that is is different for men vs women... No, it's not.

    Calorie deficit and some exercise = fat loss. Where you lose it from may well vary person to person, gender to gender. But to this point, no one has split that particular hair. Similarly, hormone differences may well cause bloating... but that too is unrelated to fat loss.

    I'm not saying your points are wrong, I'm just saying they are irrelevant to the conversation, at least to this point given how general the posts has been.
  • psuLemon
    psuLemon Posts: 38,426 MFP Moderator
    I only skimmed the article as I'm at work, but my take away is this:

    1) It's harder for women to lose fat from their butt and thighs than it is for me, but it's harder for men to lose from the midsection (i.e. trouble areas typically associated with the genders).

    2) hormone cycles in women impact water retention.


    So, my response to your claim that is is different for men vs women... No, it's not.

    Calorie deficit and some exercise = fat loss. Where you lose it from may well vary person to person, gender to gender. But to this point, no one has split that particular hair. Similarly, hormone differences may well cause bloating... but that too is unrelated to fat loss.

    I'm not saying your points are wrong, I'm just saying they are irrelevant to the conversation, at least to this point given how general the posts has been.

    Agreed. I am struggling to see the difference between women and men when it comes to strength training vs cardio. Every member has suggested an increase in ST and decrease in cardio, which is the same response we would give for a man. Weight training not only improves muscle retention, it will strengthen all parts of your body.


    Also, this article talks about increasing fruits (sugar) and veggies which is always a good option for nutrients and minerals (again this is suggested quite often).
  • Mr_Excitement
    Mr_Excitement Posts: 833 Member
    I'd say do the one you enjoy more. It's a long haul, so the most effective exercise routine is the one you'll do consistently.
  • _Josee_
    _Josee_ Posts: 625 Member
    I only skimmed the article as I'm at work, but my take away is this:

    1) It's harder for women to lose fat from their butt and thighs than it is for me, but it's harder for men to lose from the midsection (i.e. trouble areas typically associated with the genders).

    2) hormone cycles in women impact water retention.


    So, my response to your claim that is is different for men vs women... No, it's not.

    Calorie deficit and some exercise = fat loss. Where you lose it from may well vary person to person, gender to gender. But to this point, no one has split that particular hair. Similarly, hormone differences may well cause bloating... but that too is unrelated to fat loss.

    I'm not saying your points are wrong, I'm just saying they are irrelevant to the conversation, at least to this point given how general the posts has been.

    ^^^ This! You can lose 5 lbs of fat and weight the same because of water retention... But the 5 lbs of fat will still be gone...

    I hate those type of stereotypes!

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