Give it to me straight!!
taylorjgarner
Posts: 27 Member
For weight loss, running my guts off, or heavy lifting. Honestly, I know a combination of both is great and I will always lift. However, from your knowledge and experiences, does moderate-intense cardio just do a better job in terms of weight loss?
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Replies
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For weight loss, eat less than you burn.
For health, exercise. Both are great.
Honestly, I do cardio so I CAN eat more and lose weight.0 -
Cardio in general is going to burn more calories than weight lifting because you are raising your heart rate and keeping it there for an extended period of time. Weight loss comes from a calorie deficit (burning more calories than you eat), so from a strictly weight loss point of view, cardio is going to be more effective, but in reality, the diet side of the equation is much more important.0
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For my body, running (literally running) really makes the weight come off for me. I know the science is all dependent on calories you take in versus calories you spend--but this is the case for me.
Heavy lifting does not burn as many calories as intense cardio, typically. HOWEVER you get more muscle from lifting/lose less muscle as you diet with resistance training, so even if you lose slower your weight loss will reveal a very fit body.
For your heart and lungs health--some cardio will be great. If you want a bang for your buck calorie wise, cardio might be it.
Muscle wise--heavy lifting always wins.
The best exercise for weight loss is whatever you can stick to and are comfortable with.
(wow, this was possibly the opposite of giving it to you straight.)0 -
For my body, running (literally running) really makes the weight come off for me. I know the science is all dependent on calories you take in versus calories you spend--but this is the case for me.
Heavy lifting does not burn as many calories as intense cardio, typically. HOWEVER you get more muscle from lifting/lose less muscle as you diet with resistance training, so even if you lose slower your weight loss will reveal a very fit body.
For your heart and lungs health--some cardio will be great. If you want a bang for your buck calorie wise, cardio might be it.
Muscle wise--heavy lifting always wins.
The best exercise for weight loss is whatever you can stick to and are comfortable with.
(wow, this was possibly the opposite of giving it to you straight.)
This was great! I know I have a very toned body under this extra weight, I'm very strong! I just can't seem to get the fat to melt away with about 80% lifting and 20% cardio. So both comments above helped me out! Guess I'll start doing more cardio and running! Thanks
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Weightloss is what you eat. The exercise just helps. Muscle retention = lift weights. Larger calorie burn & cardio health = cardio.0
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Don't consider exercise as a tool for fat loss. Consider it a means of reaching fitness goals (more muscle, stronger, faster, endurance...).
For fat loss, set your calorie goal to an appropriate deficit (which will consider the calories burned through whatever exercise you do).0 -
Carlos_421 wrote: »Don't consider exercise as a tool for fat loss. Consider a means of reaching fitness goals (more muscle, stronger, faster, endurance...).
For fat loss, set your calorie goal to an appropriate deficit (which will consider the calories burned through whatever exercise you do).
This is super solid advice0 -
Do the exercises you enjoy and feel comfortable with, but weight loss ultimately comes down to CICO0
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Carlos_421 wrote: »Don't consider exercise as a tool for fat loss. Consider it a means of reaching fitness goals (more muscle, stronger, faster, endurance...).
For fat loss, set your calorie goal to an appropriate deficit (which will consider the calories burned through whatever exercise you do).
Totally agree. I've been running for a year and have gained weight and lost weight in that time. The kitchen is for weight loss and exercise is for fitness.
I also like keeping them separate because there are so many benefits outside of weight that I get from running - if I only thought of running as a way to lose weight, I would have stopped months ago.0 -
taylorjgarner wrote: »For my body, running (literally running) really makes the weight come off for me. I know the science is all dependent on calories you take in versus calories you spend--but this is the case for me.
Heavy lifting does not burn as many calories as intense cardio, typically. HOWEVER you get more muscle from lifting/lose less muscle as you diet with resistance training, so even if you lose slower your weight loss will reveal a very fit body.
For your heart and lungs health--some cardio will be great. If you want a bang for your buck calorie wise, cardio might be it.
Muscle wise--heavy lifting always wins.
The best exercise for weight loss is whatever you can stick to and are comfortable with.
(wow, this was possibly the opposite of giving it to you straight.)
This was great! I know I have a very toned body under this extra weight, I'm very strong! I just can't seem to get the fat to melt away with about 80% lifting and 20% cardio. So both comments above helped me out! Guess I'll start doing more cardio and running! Thanks
Not necessary. You can either do more cardio, or eat a little less (6 of one, half a dozen of the other)0 -
Do the exercises you enjoy and feel comfortable with, but weight loss ultimately comes down to CICO
I would modify this slightly by saying: Do the exercises that you can tolerate doing. Personally, I don't usually "enjoy" exercise at all, and I suspect I'm far from alone in that feeling. Never the less, exercise is vital for good health so I do it, however I don't go in expecting to have a good time.
There's a certain cultural vibe that suggests that if you don't enjoy something, why do it? If that was everyone's credo, no one would ever take out the garbage or clean the bathroom. Some things have to be done simply because it's our adult responsibility to do them. I put exercise in the same category as brushing my teeth, cleaning my house, and washing the dishes. Don't hold out from exercising because you haven't found one that's fun yet. You may never find one. Exercise because you know it's good for you.0 -
you lose weight in the kitchen and gain fitness at the gym....0
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I enjoy running and it's only a bonus that I get to eat more because of it. I'm fairly new to weight lifting (almost a year) and I wish I would have started lifting heavy a decade ago.
If I find myself with limited time to work out during the week, I always ALWAYS lift heavy with that time.0 -
What I tend to do is eat at or very close to my calorie goal on lifting days. On cardio days I will eat about 100-200 calories extra so that I can eat a bit more. Both ways I am still at a deficit and continue to lose weight.0
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taylorjgarner wrote: »For my body, running (literally running) really makes the weight come off for me. I know the science is all dependent on calories you take in versus calories you spend--but this is the case for me.
Heavy lifting does not burn as many calories as intense cardio, typically. HOWEVER you get more muscle from lifting/lose less muscle as you diet with resistance training, so even if you lose slower your weight loss will reveal a very fit body.
For your heart and lungs health--some cardio will be great. If you want a bang for your buck calorie wise, cardio might be it.
Muscle wise--heavy lifting always wins.
The best exercise for weight loss is whatever you can stick to and are comfortable with.
(wow, this was possibly the opposite of giving it to you straight.)
This was great! I know I have a very toned body under this extra weight, I'm very strong! I just can't seem to get the fat to melt away with about 80% lifting and 20% cardio. So both comments above helped me out! Guess I'll start doing more cardio and running! Thanks
Since you are lifting and cardioing and not happy with your weight loss results, the place to turn your attention to is the kitchen.0 -
Carlos_421 wrote: »Don't consider exercise as a tool for fat loss.
Yes, yes. I cringe every time people say something like, "Gotta hit the gym, gotta burn some calories, work off these donuts, hurr."0 -
You're right, hence why I decided to download this appkshama2001 wrote: »taylorjgarner wrote: »For my body, running (literally running) really makes the weight come off for me. I know the science is all dependent on calories you take in versus calories you spend--but this is the case for me.
Heavy lifting does not burn as many calories as intense cardio, typically. HOWEVER you get more muscle from lifting/lose less muscle as you diet with resistance training, so even if you lose slower your weight loss will reveal a very fit body.
For your heart and lungs health--some cardio will be great. If you want a bang for your buck calorie wise, cardio might be it.
Muscle wise--heavy lifting always wins.
The best exercise for weight loss is whatever you can stick to and are comfortable with.
(wow, this was possibly the opposite of giving it to you straight.)
This was great! I know I have a very toned body under this extra weight, I'm very strong! I just can't seem to get the fat to melt away with about 80% lifting and 20% cardio. So both comments above helped me out! Guess I'll start doing more cardio and running! Thanks
Since you are lifting and cardioing and not happy with your weight loss results, the place to turn your attention to is the kitchen. it's tough, but diet is the most important!
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feisty_bucket wrote: »Carlos_421 wrote: »Don't consider exercise as a tool for fat loss.
Yes, yes. I cringe every time people say something like, "Gotta hit the gym, gotta burn some calories, work off these donuts, hurr."
Especially since a solid workout will usually burn no more calories than you'd get from about one donut.
Ain't no 30 minutes on the elliptical gonna burn off 3-4 donuts.0 -
taylorjgarner wrote: »For my body, running (literally running) really makes the weight come off for me. I know the science is all dependent on calories you take in versus calories you spend--but this is the case for me.
Heavy lifting does not burn as many calories as intense cardio, typically. HOWEVER you get more muscle from lifting/lose less muscle as you diet with resistance training, so even if you lose slower your weight loss will reveal a very fit body.
For your heart and lungs health--some cardio will be great. If you want a bang for your buck calorie wise, cardio might be it.
Muscle wise--heavy lifting always wins.
The best exercise for weight loss is whatever you can stick to and are comfortable with.
(wow, this was possibly the opposite of giving it to you straight.)
This was great! I know I have a very toned body under this extra weight, I'm very strong! I just can't seem to get the fat to melt away with about 80% lifting and 20% cardio. So both comments above helped me out! Guess I'll start doing more cardio and running! Thanks
Not necessary. You can either do more cardio, or eat a little less (6 of one, half a dozen of the other)
Or a combination of the 2 options. eating less and more cardio are not mutually elusive.0 -
I lost 70# without doing any exercise at all. Calorie controlling only.0
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I can give it to you gay, not straight...but I agree with the other posters that all are great for your health. You will look better (more muscle def) if you keep lifting heavy and eat at a slight deficit. You can do it!0
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Weight loss starts in the kitchen. But kitchen weight loss does not provide the additional health benefits associated with activity. So start in the kitchen, but continue to physical activity.
Here is the problem with cardio, it only works to the degree you're out of shape. The more accustomed to cardio you become, the more efficient your body is at keeping yourself from burning weight off. Then you are stuck with a metabolism which requires you keep up the cardio, no longer for weight loss, but simply to maintain where you are. This is why HIIT is so important for weight loss. It is variable cardio that prevents your body from adapting.
Weight lifting is also good for weight loss since an increase in muscle creates more energy consuming body mass.0 -
I'm a long way from being strong enough to worry too much about getting accustomed to cardio, but I have been reading and thinking about it for the future. It strikes me that keeping my heart-rate at a suitably high level automatically takes care of the problem. To begin with, any movement at all was enough to get my heart rate up. Now I have to go faster or at a steeper incline on the treadmill. When I'm lighter, I expect to be able to run on the treadmill without courting joint injuries. No matter what I'm doing, though, I shoot for a certain percentage of my maximum heart rate and increase my effort as necessary to get up there.
However, I keep reading about the benefits of resistance training and am trying to psych myself up for it. For some reason I find it incredibly unappealing. I'm a little puzzled by it.0 -
CARDIO works for me.. Yes you should incorporate both.. however, when I go to the gym I literally run as much as I can for an hour or more. I do it first before I even lift weights.. yes I'm a sweaty mess, but If I don't do it right away I never will. I lost so many inches from cardio training.. then the weights help me tone. 80/20 rule 80% eat right 20% exercise0
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Here's the take on this question that has been working for me...I lift 3X per week and take an HIIT class 2X per week.
http://www.nerdfitness.com/blog/2010/02/01/what-burns-more-calories-cardio-intervals-or-weight-training/0 -
Can you explain what HIIT training is please?Weight loss starts in the kitchen. But kitchen weight loss does not provide the additional health benefits associated with activity. So start in the kitchen, but continue to physical activity.
Here is the problem with cardio, it only works to the degree you're out of shape. The more accustomed to cardio you become, the more efficient your body is at keeping yourself from burning weight off. Then you are stuck with a metabolism which requires you keep up the cardio, no longer for weight loss, but simply to maintain where you are. This is why HIIT is so important for weight loss. It is variable cardio that prevents your body from adapting.
Weight lifting is also good for weight loss since an increase in muscle creates more energy consuming body mass.
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taylorjgarner wrote: »Can you explain what HIIT training is please?
@taylorjgarner
HIIT stands for High-Intensity Interval Training. In a nutshell, it is simply intervals of intense cardio work (anaerobic) mixed in with intervals of lower intensity "rest" that keeps your body from adapting and conserving calories.
An example would be on the elliptical machine:
30 seconds as fast as you can go, maybe add extra resistance, but not so much resistance it causes you to lose a lot of speed.
45 seconds at a moderate pace with lower resistance.
Repeat for 20-30 minutes.
That is a super simple cycle you can do. You can change it up and do 2 min fast, 1 min moderate, 45 sec fast, 1.5 min moderate. You can also do it on a treadmill, exercise bike, or with other exercises.
There is no set pattern. The goal is just bursts of high activity followed by times of moderate recovery.
Search YouTube for "HIIT" and you will find all kinds of routines you can do at home as well.0 -
Weight loss starts in the kitchen. But kitchen weight loss does not provide the additional health benefits associated with activity. So start in the kitchen, but continue to physical activity.
Here is the problem with cardio, it only works to the degree you're out of shape. The more accustomed to cardio you become, the more efficient your body is at keeping yourself from burning weight off. Then you are stuck with a metabolism which requires you keep up the cardio, no longer for weight loss, but simply to maintain where you are. This is why HIIT is so important for weight loss. It is variable cardio that prevents your body from adapting.
Weight lifting is also good for weight loss since an increase in muscle creates more energy consuming body mass.
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feisty_bucket wrote: »Carlos_421 wrote: »Don't consider exercise as a tool for fat loss.
Yes, yes. I cringe every time people say something like, "Gotta hit the gym, gotta burn some calories, work off these donuts, hurr."
While I understand the sentiment here, for me that extra 200-300 calories is the only thing that allows me to maintain a consistent deficit. My calorie goal is 1,300 for a half pound/week weight loss and I wouldn't be able to maintain that for long without exercising for a bit extra. So, I get what you're saying about the deficit but exercise is absolutely a tool for weight loss. At least it is for me.0 -
taylorjgarner wrote: »For weight loss, running my guts off, or heavy lifting. Honestly, I know a combination of both is great and I will always lift. However, from your knowledge and experiences, does moderate-intense cardio just do a better job in terms of weight loss?
One can lose weight just eating at a caloric deficit with no exercise. Exercising speeds up the process and can build muscle if you incoorporate weight training. HIT in between sets will boost results and on days of no resistance training try sprints as it can burn up to 200 calories for just 2.5 minutes of sprinting. That's more than most cardio exercises offer in a half hour.
Never go below your BMR or else you will lose lean muscle mass. Never eat at a caloric deficit more than 1000 calories per day. Try to average between 500-750. You should attempt to lose 1% of body weight per week. Remember weight fluctuates daily so the most accurate way to gauge your results is average out your weekly weight. I find the scales that measure body fat% bone density and muscle mass much more accurate than just weight as you can see that you're losing fat% and gaining muscle if done properly. Weight will fly off initially and then slow down the closer you get to the weight/ body fat % you should be at. This doesn't mean over exercise or eat nothing it just means you're almost to your basic goals. Add other fitness goals to maintain motivation like sprint times or weight lifting goals as well.0
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