Strength or cardio along with diet?

skinnygramma · July 2016

I am very inactive. And my weight and stamina is that of a very inactive person. I have been taking in 1300 calories a day to lose weight. Increased my protein considerably. Now I would like to add exercise. I was going to head to the treadmill and elliptical, but now I am hearing that strength training increases the metabolism much more so. Does anyone know what I should be doing???

TeaBea · July 2016

BOTH

Cardio is great for heart & lungs. Builds stamina. Burns calories.

Strength is great for bone health. Helps you retain lean muscle while eating at a deficit. Generally burns fewer calories than cardio, but is so beneficial. Think of this as "shaping" your end result.

BrianSharpe · July 2016

Both.......diet is for weight loss and exercise is for fitness and health.

Cardio will strengthen your cardiovascular system and (if you're running) also may help maintain bone density.

Strength helps you maintain or increase (unlikely while eating at a deficit) lean muscle mass. As muscle is more "metabolically expensive" than fat it can increase your BMR (but not by massive amounts) and will also help maintain or increase bone density.

ncbi.nlm.nih.gov/pubmed/9927006

I'd suggest alternating days.... my own routine is running on Tues, Thurs, Sat & Sunday and strength training Mon, Wed & Friday (I've been running for a number of years, I wouldn't suggest 7 days a week if you're new to fitness)

Don't think of them as either or....they're not mutually exclusive choices.

sijomial · July 2016

Both.
And also build more activity into your normal day. Walk, take the stairs - move.

TheRootofGroot · July 2016

Strength needs to be built up, and it builds up at a caloric surplus.
You also need guidance from someone that knows what they are doing.
Each and every movement is a technical one.
Everything from the easy bicep curl to the daunting squat should be performed respecting form, because not only do you build up your muscle and strength properly by adhering to form, you also avoid injuries and imbalances.
Being as you're a beginner, you'd be better off starting with different cardio circuits and incorporating bodyweight exercises such as weight free box squats to teach you how to sit back, hinge the hips, and thrust upwards without rocking forward, pushups, crunches, reverse crunches, assisted pull-ups, et cetera.

pondee629 · July 2016

Both, they are not exclusive and are very complementary. Cardio, Strength Training and Diet. A winning combination.

sijomial · July 2016

dissentingdude wrote: »

Strength needs to be built up, and it builds up at a caloric surplus.
You also need guidance from someone that knows what they are doing.
Each and every movement is a technical one.
Everything from the easy bicep curl to the daunting squat should be performed respecting form, because not only do you build up your muscle and strength properly by adhering to form, you also avoid injuries and imbalances.
Being as you're a beginner, you'd be better off starting with different cardio circuits and incorporating bodyweight exercises such as weight free box squats to teach you how to sit back, hinge the hips, and thrust upwards without rocking forward, pushups, crunches, reverse crunches, assisted pull-ups, et cetera.

Bold is completely wrong, a beginner will increase strength massively without any muscle growth.

TheRootofGroot · July 2016

sijomial wrote: »

Bold is completely wrong, a beginner will increase strength massively without any muscle growth.

It isn't completely wrong, you even confirm it.
Yes "noob gains" in strength and even hypertrophy are quick but you still need to follow a system of progressive overload.

If I was completely wrong someone would go to the gym day one, struggle with the bar, day two after a good nights rest and some wheaties he'd be pressing a plate.

Plus don't overlook the importance of form. Too many people go in without a plan or an idea and cause themselves trouble in the long run.

astrampe · July 2016

I've been in a calorie deficit for the last year, and made HUGE strength gains.....

sijomial · July 2016

dissentingdude wrote: »

sijomial wrote: »

Bold is completely wrong, a beginner will increase strength massively without any muscle growth.

It isn't completely wrong, you even confirm it.
Yes "noob gains" in strength and even hypertrophy are quick but you still need to follow a system of progressive overload.

If I was completely wrong someone would go to the gym day one, struggle with the bar, day two after a good nights rest and some wheaties he'd be pressing a plate.

Plus don't overlook the importance of form. Too many people go in without a plan or an idea and cause themselves trouble in the long run.

Neuromuscular adaptation will provide really quick and substantial strength gains with no hypertrophy at all.

TheRootofGroot · July 2016

I suppose I'm looking at it from too much of an anecdotal perspective because I'm quite strong relative to some.
But regardless, still find it more fruitful to pack on actual muscle, which would logically necessitate a surplus, before trying to lose weight.

I had to look like a potato for longer than I wanted, but it was worth it being as I got to cut eating between 2800 and 2500 calories, something that wouldn't have been the case if I'd launched myself into trying to lose my fat before I had strength and muscle.

NaturalNancy · July 2016

Both

skinnygramma · July 2016

I really don't understand alot of some of these answers, and I think some of this is geared towards bodybuilding- but I am gathering that for my health, they are both important. Thank you for the information! I have an idea of basically what to do. :-)