lifting weights vs running for weight loss
NorthCountryDreamer
Posts: 115 Member
How much does weight lifting really affect fat loss versus just running?
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depends on goals.... I would probably "look better" if I lifted more, but I am focusing on running. Some people don't want to look like walking sticks. I'm okay with being really thin.. I've never been really into lifting, so I don't know for sure0
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Weight lifting definitely helps lose the fat...but you can't be "good" at both at the same time. I powerlift, but I also run. I don't even run THAT much, I'm on the low end of miles/week for someone who completes half marathons. But I have noticed that my lifting has definitely taken a hit since I've increased miles to train for my halfs. I failed on a 200 lbs squat last night when I completed 215 lbs just a couple months ago. However, I still have quite a bit of weight to go, and it's really important to me to maintain as much LBM as possible, so I'll continue to run and lift and accept that I'll never be a front-runner at either of them.0
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I don't lift, I just run, and since January of this year I've gone from 29% BF to 21% BF and lost 3.5 inches on my waist, 3 inches from my hips, and 2.5 inches on each thigh. I also ate at a very slight deficit so that I wouldn't sacrifice much LBM (.4lb/week ish), but I'm sure I have lost some, and although my legs are stronger and my arms are just as strong (I do pull ups and push ups to maintain strength in my arms) I haven't built any muscle. I don't follow any special diet- I try to hit my macros, 50 carb, 30fat, 20 protein; but other than that I just run lots and eat to fuel it.0
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Despite all the propaganda, I'm not as convinced that there is that nuch difference.
Personally I predominantly run, but also cycle and do a limited amount of bodyweight resistance training.
I've gone from 29/30% bf to 20% in a year, and lost two stone in weight.
I think much of the rhetoric is based on comparing resistance with pootling along at a low intensity on a hamster wheel, rather than getting out and doing a solid running or cycling programme.0 -
Despite all the propaganda, I'm not as convinced that there is that nuch difference.
Personally I predominantly run, but also cycle and do a limited amount of bodyweight resistance training.
I've gone from 29/30% bf to 20% in a year, and lost two stone in weight.
I think much of the rhetoric is based on comparing resistance with pootling along at a low intensity on a hamster wheel, rather than getting out and doing a solid running or cycling programme.
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This was shared in a thread yesterday:
http://circ.ahajournals.org/content/101/7/828/T1.expansion.html
It seems like running might be slightly better at reducing fat (given the same diet I expect) because you'll be burning more calories per unit time.
For me, neither one is going to make me lose weight until I get my diet under control.
Eat right to lose weight.
Run to increase aerobic fitness and for the cardiovascular benefits.
Do some sort of resistance training to increase strength and help preserve lean body mass.
At least, that's the plan. Recently, though, I've just been running and overeating.0 -
Eat right to lose weight.
Run to increase aerobic fitness and for the cardiovascular benefits.
Do some sort of resistance training to increase strength and help preserve lean body mass.
^This
Do those things and fat loss will follow. But it is also affect by your macros. I lost fat to a certain degree then it stopped. Reducing carbs a little helped lose more fat.0 -
How much does weight lifting really affect fat loss versus just running?
I do both and I lift real heavy when I'm not in race season or jus' about done with racing.
My whole take on both of these sports if loosing fat is the goal
1) calorie deficit
2) weigh everything in grams what you eat. (Agreed it's a lot of work) with 20% of your food being "fun food"
3) Be very conservative with logging your exercise calories
with above 3 in place lifting will start making you look good. Running with create a greater calorie deficit.
Good Luck. I wish you best of wishes.0 -
Eat right to lose weight.
Run to increase aerobic fitness and for the cardiovascular benefits.
Do some sort of resistance training to increase strength and help preserve lean body mass.
^This
Do those things and fat loss will follow. But it is also affect by your macros. I lost fat to a certain degree then it stopped. Reducing carbs a little helped lose more fat.
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I've balanced the two effectively. While running is my passion for sure, I also lift and do other core training. I don't do heavy lifting - medium weights, lots of reps to build lean muscle. I have noticed that this helps my legs get stronger which in turn helps me with my running - it's all connected! As for the weight loss, I definitely lose faster when I just run, but the balancing sure helps with giving my muscles a chance to relax a little bit more. (I still run on training days, but only as warm ups or as part of a circuit.)
Longest I have run is one marathon and hoping for more, after current injury heals. I love doing half marathons. LOVE them. The more I train with weights though, the faster my pace is, the stronger I feel, and the faster the recovery time afterwards.0 -
How much does weight lifting really affect fat loss versus just running?
I do both and I lift real heavy when I'm not in race season or jus' about done with racing.
My whole take on both of these sports if loosing fat is the goal
1) calorie deficit
2) weigh everything in grams what you eat. (Agreed it's a lot of work) with 20% of your food being "fun food"
3) Be very conservative with logging your exercise calories
with above 3 in place lifting will start making you look good. Running with create a greater calorie deficit.
Good Luck. I wish you best of wishes.
One other thing if you have specific strength training days the order that will give you bang for your buck
5 minutes warm up (fast walk or cycling or elliptical)
strength training followed by
20 - 25 mins cardio (running or cycling)0
