Question: Cardio vs. Strength Training (pics)

veemcee
veemcee Posts: 30 Member
edited November 2024 in Fitness and Exercise
Let me preface this by saying that I am still working kinks out of my diet. I recently purchased a food scale and now I'm starting to weigh my meals instead of eyeballing, so i'm sure that is a factor also. My question concerns my workouts though.

Ok, so I've seen numerous posts about the obvious benefits of incorporating strength training into your workouts, as opposed to doing cardio alone. I work out around 3-4 times a week; 30-45 minutes of cardio along with whatever the split is for the day (legs/abs, arms/back, chest/abs). For cardio i'll either run, elliptical, stair-master, row, or calisthenics.

I seem to be gaining muscle (or at least noticing "shape" in my arms and legs), but I'm not appearing to be any thinner or smaller. I know that I can't "spot reduce", but my trouble areas are my thighs and waist. I have been on this routine since mid December. My question is, assuming that i begin to track my calories more accurately, what should my workouts look like if I want to get smaller (more cardio, less weights, etc.)?

Thanks! (If my pictures are too small or large, i apologize. This is my first time posting them.)

gq5lfzg275ih.jpeg

9ostfscc3zdc.jpeg


Replies

  • MrGonzo05
    MrGonzo05 Posts: 1,120 Member
    Ok, so I've seen numerous posts about the obvious benefits of incorporating strength training into your workouts, as opposed to doing cardio alone.

    I tend to think of it as incorporating cardio into my strength training, not vice versa. Strength training is the priority. But only for people who are in a deficit, a surplus, or in maintenance. ;)

  • LKArgh
    LKArgh Posts: 5,178 Member
    It does not matter for weight loss, as much as watching your diet. 2-3 months is a very very short time to change your body composition and your look, so if you are already seeing an improvement, you are doign something right :) If you are losing weight, you are on the right track. If not, then you need to watch your calories more closely, and see how things go after a few months.
  • heybales
    heybales Posts: 18,842 Member
    Ya, you aren't gaining muscle in a diet as a woman only hitting 1 body part once a week.
    Probably not enough stimulus for the body to feel the need to add more.
    At just once a week, it'll probably take a long time to tap out existing muscle strength such the body even needs to add more.

    You'd probably see better body transformation and improvement by making the lifting full body 3 x weekly, cut back on whatever cardio is needed to make that happen.
    Compound lifts, 3 sets x 8-12 reps, whatever is heavy for you after you get form nailed down.

    And then as mentioned, eating less than you burn in total daily.
    That means log the lifting as Strength Training. It may seem like small calorie burn compared to cardio, but that is the truth.
    So it does mean you'll be eating less than if you did cardio.

    If you need to eat more, throw on some intense cardio after the lifting for whatever time is left.
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    edited February 2015
    I'd keep cutting down if I were you. Bulking is more effective when you start at a low body fat, as your ratio of fat gain to muscle gain should be smaller. That's if your excess calories are tightly controlled.

    Keep cutting, learn how to lift in good form, particularly squats, deadlifts, hip thrusts, bridges (see Strong Curves).

    When you're ready, bulk! Then have another small cut.

    I was around 15% body fat when I started my first bulk. But anything under 20% for women is fine.
  • rybo
    rybo Posts: 5,424 Member
    I would definitely recommend going to a 3x week full body routine with a little bit of cardio if you like and have time.
    And you look pretty good now, Those few tweaks should get you where you want to be
  • lisalsd1
    lisalsd1 Posts: 1,519 Member
    Here's my suggestion: weigh your food, track calories/macros, lift, and do some cardio.

    After I had my second baby, I just did cardio and estimated my calories...I lost the baby weight, but stalled. I started lifting weights, but primarily focused on cardio. I went from a size 10 to an 8 in a year+. I started focusing on lifting heavy using compound movements, cut back on cardio, started weighing food; I went from a size 8 to a 2 in just under a year and a half.
  • marcolbmp
    marcolbmp Posts: 92 Member
    There are as many opinions on how to attain what your goal is as there are people on this forum. My personal opinion is first, to not record any caloric burn from strength training. Second, make sure to get at least 1 gram of protein per lean body mass pound. Third, don't be afraid to experiment with different workouts.

    After spending well over 20 years training with heavy weights, I've recently found that in order for me to get lean, see the muscle tone, drop body fat, and at least appear more muscular, is to do high intensity workouts.

    If you haven't heard of it, check out the Bizzy Workout, it starts with 20 minutes or HIIT training, followed by half your workout, another 10 minutes of HIIT followed by the rest of the split. It works for me and while I know I'm not gaining any more muscle fiber, what is there is looking pretty good.

    Good luck, and pm me if you want me to send you the workout to try.
    Cheers
  • veemcee
    veemcee Posts: 30 Member
    These are some awesome suggestions.. Thanks! :)
  • lili61
    lili61 Posts: 231 Member
    rybo wrote: »
    I would definitely recommend going to a 3x week full body routine with a little bit of cardio if you like and have time.
    And you look pretty good now, Those few tweaks should get you where you want to be

    Agreed--I have a somewhat similar body type. I did a full body heavy lifting program 3x per week with cardio usually once a week and saw good results, it just takes some time. Keep your food in check and you'll see results.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    If you want to get smaller, it's all about diet. You can change your workouts if you want, but the diet is key.

    *And you aren't gaining muscle (maybe maybe a tiny bit). You are shaping and strengthening the muscles you already have while losing fat that has been hiding them.
  • bigd66218
    bigd66218 Posts: 376 Member
    Cardio/Core training 5-7 hours a week and you will notice a huge weight loss!!!
This discussion has been closed.