Lose weight just by strength training??

xMiracat
xMiracat Posts: 67 Member
in Health and Weight Loss
Can you lose weight just by doing like an hour of full body strength training a day like pilates for example? Or do you have to add cardio too? LOL I'm not much of a runner so I cant really stick to it but love Pilates! :)
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Replies

  • thrashscara
    thrashscara Posts: 72 Member
    provided you still stick to CICO, strength training is excellent exercise!
  • xMiracat
    xMiracat Posts: 67 Member
    thrashscara wrote: »
    provided you still stick to CICO, strength training is excellent exercise!

    sorry this might sound dumb but whats CICO?
  • tammmers83
    tammmers83 Posts: 41 Member
    *kitten* cardio.... Strength trtraining is way more effective
  • xMiracat
    xMiracat Posts: 67 Member
    tammmers83 wrote: »
    *kitten* cardio.... Strength trtraining is way more effective

    really? how is that? lol never heard anyone say that before haha
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    xMiracat wrote: »
    thrashscara wrote: »
    provided you still stick to CICO, strength training is excellent exercise!

    sorry this might sound dumb but whats CICO?

    CICO = Calories In v Calories Out
  • TheHungryHorsie
    TheHungryHorsie Posts: 70 Member
    Cardio doesn't have to be running. Walking is fine!

    You can do it with just strength training
    But you need to do it with high intensity to work.

    But strength and cardio is the best. Even if your Cardio just walking 20min
  • xMiracat
    xMiracat Posts: 67 Member
    StealthHealth wrote: »
    xMiracat wrote: »
    thrashscara wrote: »
    provided you still stick to CICO, strength training is excellent exercise!

    sorry this might sound dumb but whats CICO?

    CICO = Calories In v Calories Out

    lol thanks!
  • rybo
    rybo Posts: 5,424 Member
    You can lose weight doing 100% strength, you can lose weight doing 100% cardio, you can lose weight mixing any percentage of both.
    Also cardio takes on a lot more forms than running or elipticals & such. It's almost endless what can be considered cardio
  • goldthistime
    goldthistime Posts: 3,213 Member
    If gaining muscle and losing body fat rather than changing your weight on the scales is your end goal then you may be able to do it just by strength training -- recompositioning. Otherwise you are going to have to eat fewer calories than you burn.
  • allenpriest
    allenpriest Posts: 1,102 Member
    But you are unlikely to lose weight if you don't pay attention to your food intake. That's yhe CI part. Because you can't exercise enough to overcome eating too much. There's just not enough CO unless all you do is spend all day working out. And if you don't learn how to eat then when you cut back the exercise your weight will come back.
  • goldthistime
    goldthistime Posts: 3,213 Member
    edited July 2016
    In terms of exercise diminishing your appetite enough so that you achieve CICO without tracking it...maybe. I find that both cardio and strength training diminish my appetite for a period of time afterwards and if I could work hard enough (which I can't seem to do now without getting injured), I think exercise alone would work for me, to a certain point. I've read studies that have said something similar, that exercise does have short term appetite diminishing effects for some.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    arditarose wrote: »
    You don't lose weight BY strength training. You lose it by calorie deficit, which means you don't need cardio. Cardio for fitness/heart health, lifting for body composition/strength/general hotness, calorie deficit for weight loss.

    I have lost anywhere from 40-50lbs with minimal cardio.

    ^^^^ this!!!
  • dmt4641
    dmt4641 Posts: 409 Member
    edited July 2016
    You lose weight by eating less calories than your burn. Pilates, weight lifting, cardio all add to the burn part of the equation and are good for you health and maintaining muscle mass. However, the biggest factor is diet. You can't out train a bad diet. An intense hour of pilates may burn 400 calories say. However, you can wipe out the calorie burn in that entire hour with just a few bites of food. You have to track your calories and keep them in a deficit. You can add on strength or cardio if you want.
  • Tedebearduff
    Tedebearduff Posts: 1,155 Member
    xMiracat wrote: »
    Can you lose weight just by doing like an hour of full body strength training a day like pilates for example? Or do you have to add cardio too? LOL I'm not much of a runner so I cant really stick to it but love Pilates! :)

    I wouldn't call Pilates strength training but that's just my opinion.

    Not only will you lose weight but you'll look amazing! I lost 98lbs without doing a lick of cardio, I only started doing cardio at that point because I plateaued for 5 weeks and I wanted to hit 100lbs lost. I followed a bodybuilding/ bro split if that helps you. I would recommend a 5x5 program if I was to do it all over again though.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    arditarose wrote: »
    You don't lose weight BY strength training. You lose it by calorie deficit, which means you don't need cardio. Cardio for fitness/heart health, lifting for body composition/strength/general hotness, calorie deficit for weight loss.

    I have lost anywhere from 40-50lbs with minimal cardio.

    yup this.

    I lost 50+lbs with just a calorie deficit.

    I maintained most of my muscle by lifting heavy
    I got heart healthy by walking/running.

    I got to eat more food and still lose weight because I did exercise.
  • arditarose
    arditarose Posts: 15,573 Member
    To this day I don't know what pilates is supposed to do for you other than aggravate your neck because it's always needing to be held up while you're lying on the floor.
  • dmt4641
    dmt4641 Posts: 409 Member
    arditarose wrote: »
    To this day I don't know what pilates is supposed to do for you other than aggravate your neck because it's always needing to be held up while you're lying on the floor.

    Have you ever tried a pilates reformer class? Even after a few years of lifting heavy weights, it kicked my butt. However, mat pilates only really works my abs, not enough resistance on arms or legs if you have been lifting weights.
  • arditarose
    arditarose Posts: 15,573 Member
    dmt4641 wrote: »
    arditarose wrote: »
    To this day I don't know what pilates is supposed to do for you other than aggravate your neck because it's always needing to be held up while you're lying on the floor.

    Have you ever tried a pilates reformer class? Even after a few years of lifting heavy weights, it kicked my butt. However, mat pilates only really works my abs, not enough resistance on arms or legs if you have been lifting weights.

    lol no. Does it involve not being down on the floor? I hate that. If I'm going to lie down it better be to help me relax.
  • ncfitbit
    ncfitbit Posts: 1,058 Member
    xMiracat wrote: »
    TheHungryHorsie wrote: »
    Cardio doesn't have to be running. Walking is fine!

    You can do it with just strength training
    But you need to do it with high intensity to work.

    But strength and cardio is the best. Even if your Cardio just walking 20min

    ah i usually walk to work so i guess i already got that in lol

    and ive had some pretty intense pilates sessions so i guess thats good too

    Thanks!


    As others have said, the calories in have to be less than the calories out so if you are already doing these activities and maintaining your weight that means you are unlikely to lose weight if you just continue doing what you are doing, and maybe just adding more. At most you'll burn a few extra hundred calories a week and you need a deficit of about 3500 extra calories to lose 1 lb. Using this app to enter your food, using a scale to measure everything, is going to be the best activity you can add to help you achieve the goal of losing weight.
  • dmt4641
    dmt4641 Posts: 409 Member
    edited July 2016


    Not on the floor, you are using one of the pilates reformer machines.

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    jcrqtkwjo1df.jpeg

    You can increase or decrease resistance, and my instructor increased mine a lot since I had been lifting weights. I paid for 10 sessions to try it out, but it was so expensive so now just stick with lifting. However, my sister does it 2-3 times a week as her only strength training and gained muscle.
  • arditarose
    arditarose Posts: 15,573 Member
    @dmt4641 We have one of those at my gym. I don't want to go there lol.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited July 2016
    arditarose wrote: »
    To this day I don't know what pilates is supposed to do for you other than aggravate your neck because it's always needing to be held up while you're lying on the floor.

    giggity :)

    edited to add: I am not into being inverted in any way.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    arditarose wrote: »
    To this day I don't know what pilates is supposed to do for you other than aggravate your neck because it's always needing to be held up while you're lying on the floor.

    Only if you're doing it wrong.
  • arditarose
    arditarose Posts: 15,573 Member
    Sabine_Stroehm wrote: »
    arditarose wrote: »
    To this day I don't know what pilates is supposed to do for you other than aggravate your neck because it's always needing to be held up while you're lying on the floor.

    Only if you're doing it wrong.

    k thanks.
  • mmmpork
    mmmpork Posts: 133 Member
    edited July 2016
    StealthHealth wrote: »
    You can lose weight with or without exercise of any kind. Weight loss is about calories in versus calories out : Get that right and you'll lose weight.

    Not exactly... you can only lose weight if you eat less. Exercising MORE does not burn more calories, unfortunately. http://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories
  • mmmpork
    mmmpork Posts: 133 Member
    Pilates is a great way to build muscle mass and it's good for your overall health. When you do Pilates, you learn how to support your body from the core and to truly understand movement, which means you can engage in any physical activity with less of a chance for injury (or increased recovery time if you do get injured). Burning calories during exercise is a misunderstood phenomenon. There is an upper limit to how many calories you can burn per day, when you hit that limit, your body compensates by limiting other metabolic functions, including your immune response. The most effective weight loss program is one that includes both dietary caloric restriction, a limited amount of low impact cardio, and some form of strength training to increase lean body mass. If you want to increase your BMR, you need more body mass. You can either be fat or be muscular to do that.

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