Cardio / strength training ratio?
ammeg1234
Posts: 37 Member
Hi all,
I have around 50 pounds to lose so my main focus at the moment is fat loss before I worry about toning.
How much strength training should I be doing alongside cardio?
At the moment I am doing around 45 minutes cardio and then finishing off with 15-20 minutes using a VIPR weight. I'm doing this around 3-4 times a week and fitting in aerobics routines at home in between. I don't know whether I should increase or decrease one or the other?
Thanks!
I have around 50 pounds to lose so my main focus at the moment is fat loss before I worry about toning.
How much strength training should I be doing alongside cardio?
At the moment I am doing around 45 minutes cardio and then finishing off with 15-20 minutes using a VIPR weight. I'm doing this around 3-4 times a week and fitting in aerobics routines at home in between. I don't know whether I should increase or decrease one or the other?
Thanks!
0
Replies
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^^^ bump ^^^
i have the same question and similar goals...0 -
^^^ bump ^^^
i have the same question and similar goals...
Glad to know someone else is in the same boat! Hopefully someone here can enlighten us, I've never really known what would be best.0 -
do you have access to a gym?
I would recommend a program of lifting heavy with compound movements and then cardio on off days.
Starting strength and new rules of lifting are great resources..
sample plan would be something like ...
Monday - chest/arms
tues - cardio
wens - legs
thurs - cardio
friday - back/shouler
sat - cardio/abs/rest
sunday - rest
I would suggest on strength training working out in the 8-10 rep range. Also, as you drop more body fat and get closer to goal weight you can back off the cardio and maybe transition to an upper/lower type routine where you lift four days a week with one day of cardio ...0 -
do you have access to a gym?
I would recommend a program of lifting heavy with compound movements and then cardio on off days.
Starting strength and new rules of lifting are great resources..
sample plan would be something like ...
Monday - chest/arms
tues - cardio
wens - legs
thurs - cardio
friday - back/shouler
sat - cardio/abs/rest
sunday - rest
I would suggest on strength training working out in the 8-10 rep range. Also, as you drop more body fat and get closer to goal weight you can back off the cardio and maybe transition to an upper/lower type routine where you lift four days a week with one day of cardio ...
I do roughly 4 workouts at the gym a week, maybe more if not a couple at home. That looks good I'm going to think about following more of a plan.. I think I do need some structure like this. Am I right in thinking that weight lifting also aids fat loss in the long run?
Thanks!0 -
Suggested is 45-60 min strength training but for both cardio and strength training you should want to work out at least 1 hour minimum or more if you have time as this is what most personal trainers time line is as well not to mention the recommended general exercise time is between 30-60 min a day for kids. So 30 min cardio and 30 min of strength training would be an ideal balance or 45 min of strength training and 15 min cardio would be more of a conditioning balance.0
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do you have access to a gym?
I would recommend a program of lifting heavy with compound movements and then cardio on off days.
Starting strength and new rules of lifting are great resources..
sample plan would be something like ...
Monday - chest/arms
tues - cardio
wens - legs
thurs - cardio
friday - back/shouler
sat - cardio/abs/rest
sunday - rest
I would suggest on strength training working out in the 8-10 rep range. Also, as you drop more body fat and get closer to goal weight you can back off the cardio and maybe transition to an upper/lower type routine where you lift four days a week with one day of cardio ...
I do roughly 4 workouts at the gym a week, maybe more if not a couple at home. That looks good I'm going to think about following more of a plan.. I think I do need some structure like this. Am I right in thinking that weight lifting also aids fat loss in the long run?
Thanks!
yes, if you are eating in deficit then a program like this will help you burn body fat and retain muscle mass...0 -
Make sure your diet is in tune with meeting your goals. That's the most important factor in shedding unwanted pounds/fat.
I personally would recommend doing your lifting first, then following it up with cardio. Your body will be much fresher and have the strength to finish all your reps with good form. Strength training gives you the added benefit of a firmer look, but it won't burn calories the way cardio does. If you're main goal is to drop the pounds quickly, I would spend more time on the cardio.0 -
Hi all,
I have around 50 pounds to lose so my main focus at the moment is fat loss before I worry about toning.
How much strength training should I be doing alongside cardio?
At the moment I am doing around 45 minutes cardio and then finishing off with 15-20 minutes using a VIPR weight. I'm doing this around 3-4 times a week and fitting in aerobics routines at home in between. I don't know whether I should increase or decrease one or the other?
Thanks!
A full- body lifting program consisting of 6-8 exercises using major muscle groups, working up to 3 sets of 6-10 reps, done 2 times per week should be more than sufficient. That assumes you are mixing interval and tempo training in your cardio and maintaining a calorie deficit. You could conceivably break that up into smaller chunks and do 20 min of strength a day, but I think that is over complicating things unnecessarily.
From what I understand of the VIPR, it is more of what I would consider "conditioning" rather than focused strength training-- more like circuit training. That can still burn some decent calories depending on how it's done, but I would not consider it the same as lifting weights.0 -
do you have access to a gym?
I would recommend a program of lifting heavy with compound movements and then cardio on off days.
Starting strength and new rules of lifting are great resources..
sample plan would be something like ...
Monday - chest/arms
tues - cardio
wens - legs
thurs - cardio
friday - back/shouler
sat - cardio/abs/rest
sunday - rest
I would suggest on strength training working out in the 8-10 rep range. Also, as you drop more body fat and get closer to goal weight you can back off the cardio and maybe transition to an upper/lower type routine where you lift four days a week with one day of cardio ...
Don't you think a split routine like that is better suited for intermediate lifters? Beginners would be better served doing an AxBxA BxAxB full body workout, no?0 -
"Toning" is usually accomplished by removing the fat that is covering muscles you already have. When we diet we lose both fat and muscle. Strength training while dieting prevents muscle loss as much as possible (combined with adequate protein intake).
I would suggest a good full body compound move routine. Something like Starting Strength or Stronglifts 5x5. I would not suggest a body part split as described above.0 -
do you have access to a gym?
I would recommend a program of lifting heavy with compound movements and then cardio on off days.
Starting strength and new rules of lifting are great resources..
sample plan would be something like ...
Monday - chest/arms
tues - cardio
wens - legs
thurs - cardio
friday - back/shouler
sat - cardio/abs/rest
sunday - rest
I would suggest on strength training working out in the 8-10 rep range. Also, as you drop more body fat and get closer to goal weight you can back off the cardio and maybe transition to an upper/lower type routine where you lift four days a week with one day of cardio ...
Don't you think a split routine like that is better suited for intermediate lifters? Beginners would be better served doing an AxBxA BxAxB full body workout, no?
I am by no means an expert ....I would actually assume that an upper/lower split would be better for an intermediate lifter and that a split like the one I suggested can work for a beginner...but there is nothing wrong with a fully body work out either...I am open to opinions on the matter...0 -
I'm limiting myself to 1400 a day, I seem to be losing steadily about a pound a week at the moment.
I will start working with different weights at the gym, I just really love the VIPR weight for some reason I really enjoy using it!!0 -
"toning" is just shedding the fat to reveal the muscle underneath...but at the same time, you have to have muscle to reveal. If you're not doing resistance/strength training then your body has no good reason to preserve that lean mass so you will lose muscle along with the fat.
strength training will help to preserve more of that lean mass so that when you shed the fat you look "toned"0 -
do you have access to a gym?
I would recommend a program of lifting heavy with compound movements and then cardio on off days.
Starting strength and new rules of lifting are great resources..
sample plan would be something like ...
Monday - chest/arms
tues - cardio
wens - legs
thurs - cardio
friday - back/shouler
sat - cardio/abs/rest
sunday - rest
I would suggest on strength training working out in the 8-10 rep range. Also, as you drop more body fat and get closer to goal weight you can back off the cardio and maybe transition to an upper/lower type routine where you lift four days a week with one day of cardio ...
Don't you think a split routine like that is better suited for intermediate lifters? Beginners would be better served doing an AxBxA BxAxB full body workout, no?
Don't mean to break in your debate here but he was making a suggestion and if the OP likes it than that's great. I mean its like debating that walking on the treadmill is better than the elliptical.. You wouldn't know what you like if you didn't try both.0 -
OPI'm limiting myself to 1400 a day, I seem to be losing steadily about a pound a week at the moment.
I will start working with different weights at the gym, I just really love the VIPR weight for some reason I really enjoy using it!!
I am glad you found what you like. Hopefully the folks who actually read your posted question like I did "How much strength training should I be doing alongside cardio?" can offer you some time management suggestions rather than to try and debate what is a better exercise routine lol.0 -
I am by no means an expert ....I would actually assume that an upper/lower split would be better for an intermediate lifter and that a split like the one I suggested can work for a beginner...but there is nothing wrong with a fully body work out either...I am open to opinions on the matter...
I'm certainly not an expert either, but everything I've read has pointed towards starting out with a full body routine. I was just wondering.0 -
OPI'm limiting myself to 1400 a day, I seem to be losing steadily about a pound a week at the moment.
I will start working with different weights at the gym, I just really love the VIPR weight for some reason I really enjoy using it!!
I am glad you found what you like. Hopefully the folks who actually read your posted question like I did "How much strength training should I be doing alongside cardio?" can offer you some time management suggestions rather than to try and debate what is a better exercise routine lol.
haha
it's okay it all helps me i'm completely lost when it comes to weights and strength training! 0 -
OPI'm limiting myself to 1400 a day, I seem to be losing steadily about a pound a week at the moment.
I will start working with different weights at the gym, I just really love the VIPR weight for some reason I really enjoy using it!!
I am glad you found what you like. Hopefully the folks who actually read your posted question like I did "How much strength training should I be doing alongside cardio?" can offer you some time management suggestions rather than to try and debate what is a better exercise routine lol.
Full body routines take less time. 3 times a week for 45 minutes. :flowerforyou:
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary0 -
OPI'm limiting myself to 1400 a day, I seem to be losing steadily about a pound a week at the moment.
I will start working with different weights at the gym, I just really love the VIPR weight for some reason I really enjoy using it!!
I am glad you found what you like. Hopefully the folks who actually read your posted question like I did "How much strength training should I be doing alongside cardio?" can offer you some time management suggestions rather than to try and debate what is a better exercise routine lol.
haha it's okay it all helps me i'm completely lost when it comes to weights and strength training!
Well then in that case you would want to be evaluated individually to see if you have injuries, constraints, or health issues and then customize your routines to that. There really is no one size fits all or this is better than that with out knowing that information but there are some good suggestions here.0 -
OPI'm limiting myself to 1400 a day, I seem to be losing steadily about a pound a week at the moment.
I will start working with different weights at the gym, I just really love the VIPR weight for some reason I really enjoy using it!!
I am glad you found what you like. Hopefully the folks who actually read your posted question like I did "How much strength training should I be doing alongside cardio?" can offer you some time management suggestions rather than to try and debate what is a better exercise routine lol.
Full body routines take less time. 3 times a week for 45 minutes. :flowerforyou:
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
ooh thank you!! I'm going to give that all a read now
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Notice I never suggested that OP do one over the other? OP is free to do as OP pleases. I'm just asking ndj1979 about the routine he GAVE AS AN EXAMPLE. I am fully aware that he did not recommend OP use the routine he laid out, that he was using it as sampling of how to lay out a routine.do you have access to a gym?
I would recommend a program of lifting heavy with compound movements and then cardio on off days.
Starting strength and new rules of lifting are great resources..
sample plan would be something like ...
Monday - chest/arms
tues - cardio
wens - legs
thurs - cardio
friday - back/shouler
sat - cardio/abs/rest
sunday - rest
I would suggest on strength training working out in the 8-10 rep range. Also, as you drop more body fat and get closer to goal weight you can back off the cardio and maybe transition to an upper/lower type routine where you lift four days a week with one day of cardio ...
Don't you think a split routine like that is better suited for intermediate lifters? Beginners would be better served doing an AxBxA BxAxB full body workout, no?
Don't mean to break in your debate here but he was making a suggestion and if the OP likes it than that's great. I mean its like debating that walking on the treadmill is better than the elliptical.. You wouldn't know what you like if you didn't try both.
From everything I've read and experienced in regards ti weight lifting, I just wanted to get my feelings across that that routine seemed a bit advanced for beginners.0 -
I am by no means an expert ....I would actually assume that an upper/lower split would be better for an intermediate lifter and that a split like the one I suggested can work for a beginner...but there is nothing wrong with a fully body work out either...I am open to opinions on the matter...
I'm certainly not an expert either, but everything I've read has pointed towards starting out with a full body routine. I was just wondering.
well I think if OP coupled it by starting off reading starting strength and/or new rules of lifting for woman it would give her a good base of knowledge to move into a split type program ..
Take Monday Chest/arms ...is barbell bench press, dumbbell incline press, arm curls, and tri pushdowns really that complex?? Seems pretty basic to me, but again, I could be wrong...0 -
Notice I never suggested that OP do one over the other? OP is free to do as OP pleases. I'm just asking ndj1979 about the routine he GAVE AS AN EXAMPLE. I am fully aware that he did not recommend OP use the routine he laid out, that he was using it as sampling of how to lay out a routine.do you have access to a gym?
I would recommend a program of lifting heavy with compound movements and then cardio on off days.
Starting strength and new rules of lifting are great resources..
sample plan would be something like ...
Monday - chest/arms
tues - cardio
wens - legs
thurs - cardio
friday - back/shouler
sat - cardio/abs/rest
sunday - rest
I would suggest on strength training working out in the 8-10 rep range. Also, as you drop more body fat and get closer to goal weight you can back off the cardio and maybe transition to an upper/lower type routine where you lift four days a week with one day of cardio ...
Don't you think a split routine like that is better suited for intermediate lifters? Beginners would be better served doing an AxBxA BxAxB full body workout, no?
Don't mean to break in your debate here but he was making a suggestion and if the OP likes it than that's great. I mean its like debating that walking on the treadmill is better than the elliptical.. You wouldn't know what you like if you didn't try both.
From everything I've read and experienced in regards ti weight lifting, I just wanted to get my feelings across that that routine seemed a bit advanced for beginners.
refer to post #200 -
Good luck OP hope that helps some.0
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I am on the beginning of my journey in losing ~45 lbs, and I do high-intensity cardio at least 30 minutes every day.
I will do 1-2 days with dumbbells. This is only because my muscles aren't used to lifting anything, and in the 2 months that I've been on this routine, I've gone up in dumbbell weight and my muscles don't feel like rubber the next day - they're beginning to feel stronger!
I chose to take it slow. I started off using 10 lb dumbbells doing squats and lunges, presses with arms, and triceps.
Now I can lift 20 lbs dumbbells but only get through probably 2 sets with these.
I felt that I needed to start heavy on the cardio first because lifting extra weight (simply wearing a backpack with a lot of stuff in it) was hurting my knee and foot, and losing some weight and slowly getting my body used to lifting weight. I can tell that I've built up muscles around my knee and in my foot and they don't hurt as frequently anymore.
But, I'd have to say, diet is 90% of the whole equation.0 -
do you have access to a gym?
I would recommend a program of lifting heavy with compound movements and then cardio on off days.
Starting strength and new rules of lifting are great resources..
sample plan would be something like ...
Monday - chest/arms
tues - cardio
wens - legs
thurs - cardio
friday - back/shouler
sat - cardio/abs/rest
sunday - rest
I would suggest on strength training working out in the 8-10 rep range. Also, as you drop more body fat and get closer to goal weight you can back off the cardio and maybe transition to an upper/lower type routine where you lift four days a week with one day of cardio ...
^ What he said0 -
Bump0
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I am on the beginning of my journey in losing ~45 lbs, and I do high-intensity cardio at least 30 minutes every day.
I will do 1-2 days with dumbbells. This is only because my muscles aren't used to lifting anything, and in the 2 months that I've been on this routine, I've gone up in dumbbell weight and my muscles don't feel like rubber the next day - they're beginning to feel stronger!
I chose to take it slow. I started off using 10 lb dumbbells doing squats and lunges, presses with arms, and triceps.
Now I can lift 20 lbs dumbbells but only get through probably 2 sets with these.
I felt that I needed to start heavy on the cardio first because lifting extra weight (simply wearing a backpack with a lot of stuff in it) was hurting my knee and foot, and losing some weight and slowly getting my body used to lifting weight. I can tell that I've built up muscles around my knee and in my foot and they don't hurt as frequently anymore.
But, I'd have to say, diet is 90% of the whole equation.
Ah thanks so much for replying its great to see what someone on the same position is doing... I have some dumbbells at home that I've been neglecting, I've always enjoyed cardio more. Do you mind if I add you? It would be great to follow your journey.0 -
bump0
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A good website is www.bodybuilding.com - They have a lot of 12-week programs that include weight training and cardio - you can pick what plan suits you and they also have options if you want to lose weight, Transform or Gain Muscle. It has helped me with my bikini competition. Go check it out0
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