Cardio or weight lifting? Need Advise!

First make sure your Doc says doing both is safe for you. If so - why not both if your body can handle it? All the advice I see says the weight lifting helps with the fat loss and is as important as cardio - but I'm not an expert. The most important thing I know is to accurately weigh and log ALL of your intake. I'm 6'4 and topped out at 300. I changed my eating habits and walked my way to 260. Now that I'm used to moving some more I'm in my second week of strength training, I feel great, and weight keeps dropping.

From what I've gathered you can't gain muscle in a calorie deficiet you need a slight surplus over maintainance. So pick a goal-- lose fat or gain muscle. Since you are looking to lose weight focus on fat loss. With that being said weight training is still important when you're trying to lose weight. It's the whole use it or lose it thing. When your lifting weights your body is getting the message that hey it should hold onto what muscle you do have. If your not using your muscles your body has no real reason to hold onto what you do have and your more likely to lose muscle just as much as fat when you lose weight.

From what I've gathered you can't gain muscle in a calorie deficiet you need a slight surplus over maintainance. So pick a goal-- lose fat or gain muscle. Since you are looking to lose weight focus on fat loss. With that being said weight training is still important when you're trying to lose weight. It's the whole use it or lose it thing. When your lifting weights your body is getting the message that hey it should hold onto what muscle you do have. If your not using your muscles your body has no real reason to hold onto what you do have and your more likely to lose muscle just as much as fat when you lose weight.

Not true its slower but not impossible to build muscle on deficit. Do both!

From what I've gathered you can't gain muscle in a calorie deficiet you need a slight surplus over maintainance. So pick a goal-- lose fat or gain muscle. Since you are looking to lose weight focus on fat loss. With that being said weight training is still important when you're trying to lose weight. It's the whole use it or lose it thing. When your lifting weights your body is getting the message that hey it should hold onto what muscle you do have. If your not using your muscles your body has no real reason to hold onto what you do have and your more likely to lose muscle just as much as fat when you lose weight.

Not true its slower but not impossible to build muscle on deficit. Do both!

That's debated by many people all the time lol. Regardless for favorable body comp with weight loss OP should lift weights

i lost all my weight from heavy lifting and dieting, when i started i hadn't lifted in like 3 years so i was really starting from scratch.

If you are true beginner, you can add muscle mass on a calorie deficit, because you excess body fat to use as fuel. This won't last for long however. I can say without a doubt, to start lifting weights now. Lift HEAVY (safely of course). Use cardio a supplemental activity to lose weight. The more lean muscle mass you have, the more calories you will burn on daily basis.

Building bulk is not counter-intuitive of weight loss. More muscle serves you in the long run. Lifting weights truly can reshape your body in ways cardio can not do.


Side note- I'm amazed at the amount of misinformed people on this site.

What is your current fitness level? Do you have a desk job, or a physical one? Have you lifted weights in the past? How many times per week are you exercising right now?

Have you had a chance to properly set up your caloric needs for weight loss? www.iffym.com is a great tool for this, as it offers a few options to customize your goals, current stats, and can break down the basics, so you can create a road map for yourself.

I don't recommend changing carbs/calories based on what you do, or do not do on a specific day. You need to supply yourself the proper amount of carbs, fat, protein and fiber every day. Daily changes quickly become complicated, and are unnecessary.

Once I have some more info from you, I can offer more advise on workouts and such.

check out the hodge twins on youtube. they lost a lot of weight and are now working on bulking up. They give great advice on just this subject. Plus they are real funny. I don't see why you cant do both but I suggest circuirt training. THis way you get your heart pumping while your muscles get a great workout. Its a great way to combine them

You should eat at a moderate deficit and lift weights.

This will:
1. Help you retain your current muscle (maybe even add a little). Almost all weight lost will be body fat.
2. Make you stronger which will be very helpful when you start to add mass after losing weight.

Add cardio if you want but it is not necessary for weight loss or muscle building/maintenance.




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You should eat at a moderate deficit and lift weights.

This will:
1. Help you retain your current muscle (maybe even add a little). Almost all weight lost will be body fat.
2. Make you stronger which will be very helpful when you start to add mass after losing weight.

Add cardio if you want but it is not necessary for weight loss or muscle building/maintenance.