Cardio vs Lifting for weightloss
SUSQ1426
Posts: 2 Member
I have looked thru several posts, but didn't find an answer for this. I'm 5'6, 208 lbs. I have just started logging my calories again and getting back to the gym. My question is this: should I focus on cardio at first to loose some of this weight or would lifting be best? Which do you think would have better results? My gw is 140 so need to loose 68 lbs.
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Replies
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Eat in a deficit to lose weight.
Lift weights to preserve and strengthen muscle through your loss and, possibly, build a bit (depending on your nutrition.)
Do cardio to help with overall good cardiovascular health.11 -
Do both because they have differing benefits. The cardio burns fat, the weights build muscle which, over time, burn fat longer. Read the new rules of lifting series, it is very good, easy to read, and based on facts. {I got them at the library so don't but the books.}1
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I am no expert, but from what I've read, the biggest bang for your buck will be strength training. They say that "lean muscle burns fat even at rest."1
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Calorie deficit=weight loss. Cardio=heart health (it can help with the deficit, but your intake is your primary focus for that). Lifting=strengthening and preserving muscles.1
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redheaddee1974 wrote: »Do both because they have differing benefits. The cardio burns fat, the weights build muscle which, over time, burn fat longer. Read the new rules of lifting series, it is very good, easy to read, and based on facts. {I got them at the library so don't but the books.}
cardio does not burn fat, a calorie deficit does.0 -
Consume less calories for weight loss, lift to increase strength and retain muscle mass as you lose, do cardio for your cardiovascular health and to build endurance. If you're just looking to know for which will burn more calories it's usually cardio.2
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Strength training should always be a part of your fitness plan. There's also really not an either/or that's best. It's going to boil down to what you like and what you can sustain in the long run. Your results are going to depend far more on your eating habits than your exercise regime. Ideally, they should go together and compliment each other.1
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redheaddee1974 wrote: »Do both because they have differing benefits. The cardio burns fat, the weights build muscle which, over time, burn fat longer. Read the new rules of lifting series, it is very good, easy to read, and based on facts. {I got them at the library so don't but the books.}
cardio does not burn fat, a calorie deficit does.
Since when does cardio not burn fat? Every thing I have ever read indicate cardio burns fat. Obviously a calorie deficit is implied here. Don't be ridiculous, of course cardio burns fat.0 -
redheaddee1974 wrote: »Do both because they have differing benefits. The cardio burns fat, the weights build muscle which, over time, burn fat longer. Read the new rules of lifting series, it is very good, easy to read, and based on facts. {I got them at the library so don't but the books.}
cardio does not burn fat, a calorie deficit does.
"However, given that fat is a more efficient fuel source for aerobic activity - as the body has greater fat stores (which are more easily mobilised in the presence of oxygen) compared to carbohydrates and proteins - it will be used preferentially during aerobic activity [THIS MEANS CARDIO], which lasts longer than the short-burst glycogen-using anaerobic activity."
http://www.bodybuilding.com/fun/drobson178.htm0 -
Eat in a deficit to lose weight.
Lift weights to preserve and strengthen muscle through your loss and, possibly, build a bit (depending on your nutrition.)
Do cardio to help with overall good cardiovascular health.
Truth. Also, weight training increases bone density, which will become important as you age.3 -
Regular physical activity of any kind will contribute to calorie burn and fat loss, which contributes to weight loss.
Cardio is NOT limited to running, biking, rowing, walking or whatever -- it includes anything that requires physical exertion, including weight lifting. Eat less than the calories you consume and you will lose weight.
However, some physical activity -- such as weight lifting -- also contributes to weight gain because muscle weighs MORE than fat. So, it is entirely possible (at some point) to gain more weight than you lose by engaging in a regular cardiovascular activity AND in a weight lifting program at the same time.
But, you will not gain muscle in the same way (or rate) as you lose fat. There will come a point at which you will no longer be able to gain more muscle (or lose fat) based on the amount you eat and calories you burn.
The ratio of muscle to fat will increase and your BF% will drop until it drops no more unless you literally starve yourself (not a good thing) or do something different to make it go back up (eat more calories than you consume).
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Try to look at your exercise for the purpose of fitness...if these things were for losing weight then why would people like me who are in maintenance be doing them?
Your weight loss is going to be more attributable to your diet...you can do all the exercise you want, but if your diet isn't in check you're not going to lose weight. Exercise has the added benefit of increasing your energy expenditure, but none of the above is necessary to lose weight (though I'd recommend doing both as a matter of general fitness and overall well being).2 -
redheaddee1974 wrote: »redheaddee1974 wrote: »Do both because they have differing benefits. The cardio burns fat, the weights build muscle which, over time, burn fat longer. Read the new rules of lifting series, it is very good, easy to read, and based on facts. {I got them at the library so don't but the books.}
cardio does not burn fat, a calorie deficit does.
Since when does cardio not burn fat? Every thing I have ever read indicate cardio burns fat. Obviously a calorie deficit is implied here. Don't be ridiculous, of course cardio burns fat.
if you eat in a caloric surplus and do cardio, what happens? You gain weight.0 -
redheaddee1974 wrote: »redheaddee1974 wrote: »Do both because they have differing benefits. The cardio burns fat, the weights build muscle which, over time, burn fat longer. Read the new rules of lifting series, it is very good, easy to read, and based on facts. {I got them at the library so don't but the books.}
cardio does not burn fat, a calorie deficit does.
"However, given that fat is a more efficient fuel source for aerobic activity - as the body has greater fat stores (which are more easily mobilised in the presence of oxygen) compared to carbohydrates and proteins - it will be used preferentially during aerobic activity [THIS MEANS CARDIO], which lasts longer than the short-burst glycogen-using anaerobic activity."
http://www.bodybuilding.com/fun/drobson178.htm
provided that one is already in a deficit of calories.
how may people come on here and say "I am doing cardio five days a week and am not losing" and a close inspection of their logging finds they are actually in a surplus? So, cardio in a vacuum does not burn fat, period.0 -
He's looking at the bigger picture and longer timeframe rather than just what happens during exercise.redheaddee1974 wrote: »redheaddee1974 wrote: »Do both because they have differing benefits. The cardio burns fat, the weights build muscle which, over time, burn fat longer. Read the new rules of lifting series, it is very good, easy to read, and based on facts. {I got them at the library so don't but the books.}
cardio does not burn fat, a calorie deficit does.
Since when does cardio not burn fat? Every thing I have ever read indicate cardio burns fat. Obviously a calorie deficit is implied here. Don't be ridiculous, of course cardio burns fat.
So if I cycle 100 miles I will burn a whole load of fat (& carbs) but if I'm in a calorie surplus at the end of the day I would have a net fat gain for example.
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redheaddee1974 wrote: »redheaddee1974 wrote: »Do both because they have differing benefits. The cardio burns fat, the weights build muscle which, over time, burn fat longer. Read the new rules of lifting series, it is very good, easy to read, and based on facts. {I got them at the library so don't but the books.}
cardio does not burn fat, a calorie deficit does.
Since when does cardio not burn fat? Every thing I have ever read indicate cardio burns fat. Obviously a calorie deficit is implied here. Don't be ridiculous, of course cardio burns fat.
Cardiovascular exercise increases energy expenditure, yes...cardiovascular exercise in and of itself doesn't necessarily mean you'll be in an energy deficit which is what is required to burn fat. I do all kinds of cycling for my cardio...I also lift weights...I need to eat around 3,000 calories to maintain my weight with all of that activity...if I eat 3,500 calories per day, guess what's going to happen regardless of my cardio? I'm going to get fat.0 -
redheaddee1974 wrote: »redheaddee1974 wrote: »Do both because they have differing benefits. The cardio burns fat, the weights build muscle which, over time, burn fat longer. Read the new rules of lifting series, it is very good, easy to read, and based on facts. {I got them at the library so don't but the books.}
cardio does not burn fat, a calorie deficit does.
"However, given that fat is a more efficient fuel source for aerobic activity - as the body has greater fat stores (which are more easily mobilised in the presence of oxygen) compared to carbohydrates and proteins - it will be used preferentially during aerobic activity [THIS MEANS CARDIO], which lasts longer than the short-burst glycogen-using anaerobic activity."
http://www.bodybuilding.com/fun/drobson178.htm
You do realize that your body is constantly cycling through burning fat and storing fat right? It's the net energy deficiency or lack thereof that will ultimately determine if you have a net fat loss.
You burn more fat sleeping than any other time during the day...by your logic we should all just sleep. The fuel source being utilized for any one particular activity is irrelevant...your net energy position is all that really matters.0 -
Thanks for the replies
. I have been cutting my calories and it sounds like best way is to incorporate both cardio and lifting for a healthier body so I'll try that. 2 -
redheaddee1974 wrote: »redheaddee1974 wrote: »Do both because they have differing benefits. The cardio burns fat, the weights build muscle which, over time, burn fat longer. Read the new rules of lifting series, it is very good, easy to read, and based on facts. {I got them at the library so don't but the books.}
cardio does not burn fat, a calorie deficit does.
"However, given that fat is a more efficient fuel source for aerobic activity - as the body has greater fat stores (which are more easily mobilised in the presence of oxygen) compared to carbohydrates and proteins - it will be used preferentially during aerobic activity [THIS MEANS CARDIO], which lasts longer than the short-burst glycogen-using anaerobic activity."
http://www.bodybuilding.com/fun/drobson178.htm
provided that one is already in a deficit of calories.
how may people come on here and say "I am doing cardio five days a week and am not losing" and a close inspection of their logging finds they are actually in a surplus? So, cardio in a vacuum does not burn fat, period.
A specific question was asked, cardio vs weight lifting. I answered the specific question, which did not ask about calories in calories out. There are also 1 million other factors to weight loss not mentioned here, which were also not addressed. If people here do not understand that all this is based on a caloric deficit, than there is an entirely different and larger problem that is well beyond the scope of a silly message board. My answer is not incorrect, but thanks for nitpicking it apart. My answer here stands.0 -
athomas4219 wrote: »I am no expert, but from what I've read, the biggest bang for your buck will be strength training. They say that "lean muscle burns fat even at rest."
Biggest bang for your buck long term, or short? Cardio gives you, generally, a bigger caloric deficit that day but in the long run strength training can be more beneficial depending on your goals. So I wouldn't exactly say that this is true.
Again, really depends on your goals and what you're looking to get out of it.0 -
@athomas4219athomas4219 wrote: »I am no expert, but from what I've read, the biggest bang for your buck will be strength training. They say that "lean muscle burns fat even at rest."
So do fat cells and the numbers are actually disappointingly very close!
It's doing something with your body that burns calories - adding a few pounds of muscle makes a tiny difference.
Now if only you could add a few extra pounds of kidney you would get a great burn.
http://www.bodyrecomposition.com/research-review/dissecting-the-energy-needs-of-the-body-research-review.html/2 -
Eat in a deficit to lose weight.
Lift weights to preserve and strengthen muscle through your loss and, possibly, build a bit (depending on your nutrition.)
Do cardio to help with overall good cardiovascular health.
This.
Plus, do what suits your lifestyle and what you enjoy - if you want to see results it needs to be something you can stick to!
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Strength training should always be a part of your fitness plan. There's also really not an either/or that's best. It's going to boil down to what you like and what you can sustain in the long run. Your results are going to depend far more on your eating habits than your exercise regime. Ideally, they should go together and compliment each other.
"Why, cardio you're looking great!"
"Thank you strength training, you are looking pretty awesome as well!"
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Strength training should always be a part of your fitness plan. There's also really not an either/or that's best. It's going to boil down to what you like and what you can sustain in the long run. Your results are going to depend far more on your eating habits than your exercise regime. Ideally, they should go together and compliment each other.
"Why, cardio you're looking great!"
"Thank you strength training, you are looking pretty awesome as well!"
I see what you did there lol
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