Strength training, cardio, or a combo?

Pu_239 wrote: »

sijomial wrote: »

Pu_239 wrote: »

I always did both. But now, i am kind of seeing cardio as pointless for weight loss. This is assuming you lift with intensity. When I did super setting with no breaks and some higher intensity cardio, I would burn roughly 1000 calories per hour. Doing just straight lifting I burn about 500 calories in 40mins. THe difference is 4 calories a minute. If I add 20mins of higher intensity cardio to my weight training this is 820 calories total. More calories burn, but.... there is a catch.

You should be eating back your exercise calories, Yes you get a big caloric intake allowance, but when exercise is involved, hunger is proportional to exercise. e.g. the more you exercise the hungrier you get. Studies have shown this. People don't lose weight engaging in cardio vascular activity, assuming they eat whatever they want without calorie counting. If they calorie counted, they will just end up hungrier.

Weight lifting burns calories, it also helps preserve muscle mass. Cardio, just burns calories, and has the risk of causing a loss of muscle mass. I wouldn't use it for weight loss. It's pretty pointless from my point of view.

If you're looking for more of cardio vascular fitness, On a leg day, I'd just run intensely for 10mins or so. and cut back 1 set off my legs.

Very much doubt you are burning 1000 cals in an hour unless you are an elite athlete!
How are you estimating this?

Muscle loss from cardio is highly unlikely. Much more likely from a chronic and excessive calorie deficit.

It's based on my Garmin 405CX HRM. Uses my HR, My body weight, height, age, activity level to estimate calorie burned.

Yes muscle mass loss is due to a big part of calorie deficit, but if you're eating back your calories as you're supposed to with MFP, then what's the point of doing cardio in the first place for fat loss? It already has your built in calorie deficit with out exercise. This is a point I was trying to make in my original post. If you're not eating back calories then your calorie deficit would increase putting you at greater risk for muscle loss. We also need to define cardio in this context to avoid any confusions. What i am talking about cardio, I am talking about moderate intensity for greater than 30mins. HIIT will help perserve to some extent, and "low intensity" cardio will also prevent loss of LBM.

But there is also this study where people at 800 calories a day of mostly protein and lifted, and persevered LBM. Point being it's not so much the calorie deficit, it's the food choices and the resistance training that preserves LBM.