Weightlifting more than cardio?
nfr92xx
Posts: 13 Member
I'm just starting out my weight loss journey again. I gained a lot of weight two years ago and lost 3 stone without really trying. But I've kind of plateaued where I am and when I do try it doesn't seem to do anything??
But my real question is has anyone reached their goal or lost weight through mainly weightlifting? I don't mind cardio but I enjoy lifting more! And if so what kind of lifting should I do/what is your usual routine?
But my real question is has anyone reached their goal or lost weight through mainly weightlifting? I don't mind cardio but I enjoy lifting more! And if so what kind of lifting should I do/what is your usual routine?
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Replies
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I moved this to a better section for you.1
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Thank you so much!0
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Short answer:
Calorie deficit for weight loss
Cardio to keep your cardiovascular system healthy
Weights to preserve or add muscle
Long answer:
If you're plateaued (i.e., multiple weeks without weight loss...not just a week), make sure you're tracking diligently. No pantry fly-bys, no "it's just one cookie", and measure food by weight, not with your eyeball.
If you want to know what exercise type burns calories faster (and I personally hate-hate-hate-hate that viewpoint...exercise should be done for it's own benefits, not because it "burns calories"), it's going to be cardio.
No matter how you lose the weight, you need to be doing strength training along the way. Your body isn't stupid -- if the muscle isn't being used, and you're running a calorie deficit, it's going to burn some of that protein. So you end up flabby, even if the stupid scale is happy.
As to type of lifting, depends on what you have access to. I personally enjoy barbell work (Stronglifts 5x5, Ice Cream Fitness, Starting Strength, Strong Curves are all good beginner programs in that arena). But you can get and stay strong with just bodyweight work, if that's up your alley. You Are Your Own Gym and Convict Conditioning being two examples among many.8 -
Thank you that's really useful. I definitely need to weigh all of my foods. I was only really weighing oats, pasta and rice. I live in a rural area so my cardio consists of a lot of walking through the fields and up the mountain which I enjoy so cardio is okay for me but maybe I need to switch it up in the gym a bit more. More challenge based cardio rather than just going for X amount of time. But thank you so much for that!0
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I lost weight (fat) because of deficit but did mostly weight training. I walk for cardio, too.1
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Right now I'm trying to build muscle. I eat lots and workout 4 days a week. 3 days are heavy lifting circuit training and the 4th day is abs with about 20 mins of intense cardio. I am losing inches, seeing muscle build and losing a tiny bit of weight. In my opinion, lifting weights is more important than cardio. I also prefer lifting over cardio and it seems to be working for me.2
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I started with both, but always mainly lifting. Eventually I dropped off the cardio all together. I hate cardio and like my physique better when I'm concentrating on lifting.1
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I believe that when overweight by quite a bit, the focus should be on cardio oriented activities, but with an element of resistance in them. Workouts should be constructed to safely burn as many calories as possible, without overloading your cardiovascualr system. When the ratio of lean mass to fat starts to shift, more lifting should be implemented. Lifting is where it's at, but bring your cardio and your stability systems up to speed first.4
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Do yourself a favor and get in the habit of doing both. Strength training will ensure thst you are firm and shapely when you lose the extra weight, and cardio will help ensure that your heart keeps beating though strenuous exercise and life stress.2
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KiwiLifter wrote: »I believe that when overweight by quite a bit, the focus should be on cardio oriented activities, but with an element of resistance in them. Workouts should be constructed to safely burn as many calories as possible, without overloading your cardiovascualr system. When the ratio of lean mass to fat starts to shift, more lifting should be implemented. Lifting is where it's at, but bring your cardio and your stability systems up to speed first.
Good thing that's just what you believe.2 -
I agree with SunnyBeaches. It is also important to remember that if you add lean muscle to your frame, you will ultimately burn more calories at rest. That additional caloric deficit along with any cardio will result in a more efficient overall approach.1
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The only cardio I do is curcuit training.1
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Cardio is great for heart health. Do some, sure. But you can start lifting heavy at any time, and it's fine if that is your focus.1
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I'm currently in a deficit aiming to lose about 7-8lbs through which I'll be doing mainly weightlifting probably with minimal cardio other than quick warmups. All you need is a deficit to lose weight, lifting can really be helpful in regards to maintaining muscle mass so that most of the weight lost if fat. Definitely make sure to weigh and measure your food. It makes all the difference.1
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kellylseguin wrote: »Right now I'm trying to build muscle. I eat lots and workout 4 days a week. 3 days are heavy lifting circuit training and the 4th day is abs with about 20 mins of intense cardio. I am losing inches, seeing muscle build and losing a tiny bit of weight. In my opinion, lifting weights is more important than cardio. I also prefer lifting over cardio and it seems to be working for me.
That's amazing thank you! Do you find you don't have as much loose skin from lifting and that everything's a lot tighter??
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arditarose wrote: »I started with both, but always mainly lifting. Eventually I dropped off the cardio all together. I hate cardio and like my physique better when I'm concentrating on lifting.
You look amazing!! What kind of lifting should I be doing?? I love heavy lifting anyway I love the challenge but my gym is a little limited. I do 4 sets of 15reps on the machines but the free weights section is quite limited so I do more work with kettle bells than bars. In my old gym I used to deadlift and it had a lot more equipment so maybe going back there might be best to get the results I want?.. What's your usual kind of routine??
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KiwiLifter wrote: »I believe that when overweight by quite a bit, the focus should be on cardio oriented activities, but with an element of resistance in them. Workouts should be constructed to safely burn as many calories as possible, without overloading your cardiovascualr system. When the ratio of lean mass to fat starts to shift, more lifting should be implemented. Lifting is where it's at, but bring your cardio and your stability systems up to speed first.
What kind of activities would you recommend? I don't feel as though I'm that inventive with my cardio and seem to do the same thing. My usual is 5k on a stationary bike at level 5 aim to do it in 13mins then 30-40mins on a cross trainer then onto the weights if I'm in the gym. Outside the gym is a walk up the mountain by my house.0 -
sunnybeaches105 wrote: »Do yourself a favor and get in the habit of doing both. Strength training will ensure thst you are firm and shapely when you lose the extra weight, and cardio will help ensure that your heart keeps beating though strenuous exercise and life stress.
I do do both I was just wondering if by plateauing it would be okay to just do mainly weights in the gym? I walk a lot outside the gym as where I live is in the country and has some lovely trails!0
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