Weightlifting more than cardio?

nfr92xx
nfr92xx Posts: 13 Member
in Fitness and Exercise
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?
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Replies

  • usmcmp
    usmcmp Posts: 21,219 Member
    I moved this to a better section for you.
  • nfr92xx
    nfr92xx Posts: 13 Member
    Thank you so much!
  • nfr92xx
    nfr92xx Posts: 13 Member
    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!
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    I lost weight (fat) because of deficit but did mostly weight training. I walk for cardio, too.
  • kellylseguin
    kellylseguin Posts: 9 Member
    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. :)
  • arditarose
    arditarose Posts: 15,573 Member
    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.
  • KiwiLifter
    KiwiLifter Posts: 115 Member
    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.
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    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.
  • arditarose
    arditarose Posts: 15,573 Member
    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.
  • mathi000
    mathi000 Posts: 3 Member
    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.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    The only cardio I do is curcuit training.
  • arditarose
    arditarose Posts: 15,573 Member
    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.
  • jessef593
    jessef593 Posts: 2,272 Member
    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.
  • nfr92xx
    nfr92xx Posts: 13 Member
    Sumiblue wrote: »
    I lost weight (fat) because of deficit but did mostly weight training. I walk for cardio, too.

    How many calories roughly were you eating when you were loosing weight? And what's the best way to ensure you do burn more than you eat?
  • nfr92xx
    nfr92xx Posts: 13 Member
    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??
  • nfr92xx
    nfr92xx Posts: 13 Member
    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??
  • nfr92xx
    nfr92xx Posts: 13 Member
    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.
  • nfr92xx
    nfr92xx Posts: 13 Member
    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!
  • nfr92xx
    nfr92xx Posts: 13 Member
    cgvet37 wrote: »
    The only cardio I do is curcuit training.

    How do you find just doing circuits? Do you find your body is used to the routine at all??
  • nfr92xx
    nfr92xx Posts: 13 Member
    jessef593 wrote: »
    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.

    Thanks this is really helpful. It's just with the deficit say I'm on 1,300 calories per day burning over 1,300 seems a lot? How do you make sure you hit that?? Or do you just lower your calorie intake?? Because some people are like "if you don't eat enough then your body will start to eat muscle"? There are so many opinions and rules I'm not sure what the right ones are?? And with the weighing what weight of foods should I be aiming for?? (Sorry to fire all these questions at you)
  • gothomson
    gothomson Posts: 215 Member
    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.
    Could not put it better! That's what I did (lost just under 4 1/2 stone - around 60lb) now I'm steadily going over to weights to build lean muscle - I hope! :-)

  • Pascooty
    Pascooty Posts: 48 Member
    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.

    I'm curious, how does one know when the ratio shifts? I'm about 100 lbs overweight at the moment and have mainly been doing cardio. I'd like to get into the muscle building and fitness along with the cardio at some point. I'm sure I have a long way to go before this "shift" happens though, lol.
  • markiend
    markiend Posts: 461 Member
    At the earliest possible opportunity, some form of resistance training is imho beneficial in keeping as much muscle as possible while you lose weight. You will lose fat and muscle in a deficit and it's easier to lose than to build it back. There is nothing wrong with cardio and for a lot of people it helps create their deficit while allowing them to eat what they want ( within reason ofc )

    So , in essence , do both. Weights shouldn't be something to be afraid of, lifting heavy doesn't mean you're going to look like Arnie, it just means what is heavy for you right now. Cardio doesn't have to mean trying to build a sweat on a machine or running a marathon

    Find what works best for you , but make sure you're weighing and logging your food and calculating calorie burns carefully or it will all be for nothing
  • jessef593
    jessef593 Posts: 2,272 Member
    nfr92xx wrote: »
    jessef593 wrote: »
    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.

    Thanks this is really helpful. It's just with the deficit say I'm on 1,300 calories per day burning over 1,300 seems a lot? How do you make sure you hit that?? Or do you just lower your calorie intake?? Because some people are like "if you don't eat enough then your body will start to eat muscle"? There are so many opinions and rules I'm not sure what the right ones are?? And with the weighing what weight of foods should I be aiming for?? (Sorry to fire all these questions at you)

    Are you saying you're on a 1300 calorie deficit a day? Not eating 1300 but you're 1300 below maintenance? If so that's much much too high. I'm only on a 300 calorie deficit so that I can prevent saggy skin and strength/muscle losses.

    Due to my work and a fairly decent metabolism I'm able to be in a deficit at around 3000 calories If everything calculates out right. I'll be eating at that for about 2-3 weeks taking note of my weight. If it's dropping too quickly I'll up my calories, if I'm not dropping at all then I'll lower my calories. The biggest thing for preserving lean mass is a slow steady deficit and making sure that you continue to lift progressively. Cutting is definitely not the time where you want to be slacking off when it comes to trying to get stronger. If you start getting significantly weaker it shows that you're losing muscle mass.
  • punkrockgoth
    punkrockgoth Posts: 534 Member
    The best exercise is one you will stick to. If you like lifting, then lift. Maybe throw in the occasional circuit training class or other cardio to mix things up. I am significantly overweight, weights is my primary workout (3x weekly), I throw in one spin class and one kettlebells class a week and I lose far more weight than I did eating with a larger deficit and doing cardio with the occasional weight lifting session.
  • jessef593
    jessef593 Posts: 2,272 Member
    For weighing your foods, it doesn't really matter. Unless you're trying to hit a certain portion size. Say from a prepackaged product. I generally weigh my meats, yogurts, grains, then just add it in and go from there.
  • arditarose
    arditarose Posts: 15,573 Member
    nfr92xx wrote: »
    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??

    I have run strength programs such as Wendlers 5/3/1 and Strong Lifts 5x5, and a program called PHUL which is better in maintenance. I did this when I was overweight. My results are from lifting heavy in a deficit. Period. Don't let anyone tell you you have to wait to start strength training. Do a program like strong lifts
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    edited April 2016
    nfr92xx wrote: »
    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.

    I was overweight when I started lifting 3 years ago.

    I was eating 1600 calories a day regardless of workout...TDEE-20%.

    I continued to lose weight and upped my strength significantly. When I was still lifting for strength my PR's were

    240lb DL, 135x3 BP, 100lb OHP and a 205lb squat...that was all at 145lbs.

    I was a smoker so cardio was not in the cards really. I did some walking maybe some biking but other than that...I just lifted.

    No cardio required unless you want to do it.

    ETA:similar to @arditarose I have done SL 5x5, SL 3x5 (summer) Wendler 5/3/1 and now maintaining what I have and increasing endurance with increased reps at 65-75% of my max.

    Don't wait.
  • nfr92xx
    nfr92xx Posts: 13 Member
    jessef593 wrote: »
    nfr92xx wrote: »
    jessef593 wrote: »
    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.

    Thanks this is really helpful. It's just with the deficit say I'm on 1,300 calories per day burning over 1,300 seems a lot? How do you make sure you hit that?? Or do you just lower your calorie intake?? Because some people are like "if you don't eat enough then your body will start to eat muscle"? There are so many opinions and rules I'm not sure what the right ones are?? And with the weighing what weight of foods should I be aiming for?? (Sorry to fire all these questions at you)

    Are you saying you're on a 1300 calorie deficit a day? Not eating 1300 but you're 1300 below maintenance? If so that's much much too high. I'm only on a 300 calorie deficit so that I can prevent saggy skin and strength/muscle losses.

    Due to my work and a fairly decent metabolism I'm able to be in a deficit at around 3000 calories If everything calculates out right. I'll be eating at that for about 2-3 weeks taking note of my weight. If it's dropping too quickly I'll up my calories, if I'm not dropping at all then I'll lower my calories. The biggest thing for preserving lean mass is a slow steady deficit and making sure that you continue to lift progressively. Cutting is definitely not the time where you want to be slacking off when it comes to trying to get stronger. If you start getting significantly weaker it shows that you're losing muscle mass.

    Well MFP is set to 1300 calories and if I eat less than that it says I'm not eating enough??
    What exactly does deficit mean? I get the basics is burning more calories than you eat but I don't really understand what you mean? Like with your 300calories are you only eating 300 calories a day?? Sorry I don't mean to seem dull but I want to understand it completely before I do it! Thank you for taking the time to answer me :)

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