Strength Training instead of Cardio?

What?

I don't know what your letters mean, but if you something like Body Pump or Boot Camp you get both.

Depends on what your goals are?

I think that a combination of strength training and cardio is the best approach for both weight loss and overall fitness. It doesn't need to be one or the other, nor should it be.

Fat loss occurs when you maintain a long term calorie deficit. Resistance training is important to conserve lean mass while maintaining a deficit. That is the specific contribution. It is not "better for fat loss" outside of the calories burned doing the exercises.

As long as they maintain a calorie deficit, people can use any combination of resistance training, endurance cardio, and HIIT to achieve weight loss goals. Which combo will be more effective for you depends on goals, preferences, fitness level, experience, motor skills, etc.

IMO, it's important to do both cardio and strength training. So I would suggest tossing in a maybe 2-3 days of cardio a week, nothing super strenuous, 20-30 minutes would be good.

Weight loss is primarily about diet. Get your intake dialed in and you'll be set.

Calorie deficit for weight loss, exercise for body composition, fitness, strength, health, mood, etc.

Do both. Cardio doesn't have to be intense. Brisk walking or swimming is great for you.

IMO, your strength training should mainly concern the big 3, your legs (you got it, squats are the best), your chest (push) and your back (pull). It sounds like you might be doing a lot of incidental arm exercise which is unecessary for the average person just interested in general fitness. Your arms will get plenty of training while you do all the big muscle exercises.

I don't do Cardio, bc I don't like it. My heart rate gets up by lifting heavy. I consider that cardio. FAT is lost or decreased by eating in a deficit. Let your diet do the fat loss work for you. You may need to get a professional free weight training plan. There are plenty out there on sites that are targeted toward strength training. You do not need traditional cardio for fat loss.

missADS1981 wrote: »

strength training is also a cardio activity, especially if you are lifting heavy and in super sets to keep the heart rate up. on a leg day with my HRM i log about 500 calories. if fat loss is needed you can work in some HIIT cardio 2-3 times a week on top of lifting

The HRM will over estimate cals burned from non steady state cardio as another poster mentioned if affects oxygen uptake differently and the HRM calculation assumes steady state cardio affecting oxygen uptake.

OP: I would suggest following a tried tested and true strength training program such as starting strength, stronglifts 5x5, strong curves, new Rules of Lifting, etc I would also focus on going heavier for lower reps once you have your form down. 15+ reps is muscle endurance, not strength training.

I would also point out that cardio is not needed to lose weight, a calorie deficit is. Cardio burns cals so allows you to eat more and still lose the same amount of weight, but cardio in and of itself will not cause you to lose weight.