Cardio and/or weight training during weight loss, thoughts needed

RainyDayBrunette
RainyDayBrunette Posts: 59 Member
edited December 3 in Fitness and Exercise
Hello all! I have a big focus on being fit, not skinny... So currently I fast-walk an average of 3 miles a day for exercise. In my past life, I love lifting...
I am trying to drop weight through CICO and exercise. I wonder what everyone's thoughts are on combining cardio and weights training. What combination of the two is best? Why is focusing on one more effective than another?

In my mind... the strength will come (and cardio adds to strength, too)... but the weight loss is priority. (I have 65 pounds to go to get down to a "healthy" bmi).

Thanks all!!
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Replies

  • KiyaK
    KiyaK Posts: 519 Member
    If you like weights, do weights. If you like walking, walk. The best exercise is the one you like doing & you will continue to do long term.

    CICO will take care of the scale.
  • CincyNeid
    CincyNeid Posts: 1,249 Member
    edited August 2016
    When I go to the gym I typically run for 1.5-2.0 miles then lift then do some cool down cardio.

    As someone who uses cycling as my primary cardio exercise, I tend to focus on leg and core exercises.

    But everyone is different. You'll need to find what you like, and what works for you. You're not going to do something that isn't fun and doesn't yield results.
  • rybo
    rybo Posts: 5,424 Member
    There is no magic combination, follow a good 3x week full body program utilizing compound movements & do the level & type of cardio you enjoy. Fast walking is great it that's what you like.
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    weight training will help preserve muscle cardio atleast 2 times a week
  • Enjcg5
    Enjcg5 Posts: 389 Member
    I have learned to do what I like. If I try to go hardcore with anything Fitness I burn out. I like t25 and I like yoga. I'm playing around with a kettlebell dvd. Anything is better than nothing and putting less in my mouth is what melts the pounds away.
  • SueInAz
    SueInAz Posts: 6,592 Member
    edited August 2016
    Combining weight training and cardio is an excellent plan. I run and lift weights at the gym on alternating days. The running keeps my fitness up, helps strengthen my bones and gives me more calories to eat. The strength training helps ensure that I'm not losing much muscle (and was building it earlier when I was eating more so I could) and keeps me stronger both for running and every day life.
  • chapiano
    chapiano Posts: 331 Member
    Both.

    Cardio strips muscle and fat so the strength training helps to target the fat
  • CincyNeid
    CincyNeid Posts: 1,249 Member
    edited August 2016
    chapiano wrote: »
    Both.

    Cardio strips muscle and fat so the strength training helps to target the fat

    Don’t be afraid that doing cardiovascular exercise will limit your muscle growth. If you’re eating a nutritionally sound diet and replenishing your glycogen stores after a workout, you’ll build a lean, defined body through a balanced training routine of strength training and cardio.

    Source : Here

    Now I've to tell you a frightful fact. Excessive cardio plus improper dieting will cause you to KEEP YOUR BODY FAT!

    Let me put this in a simple formula for you to see clearly-
    Excessive cardio + improper dieting = less muscle mass and slower metabolism = no weight loss = Yo-Yo dieting


    So don't ever combine these 2 together!

    Cardio exercise is an exercise in endurance. I'm sure you want an exercise program that endures for a life time, for the good of your body?
    So, don't indulge in excessive cardio, thinking it'll burn up more of your body fat, faster.....
    You go too hard and too fast, you get "burnt out" instead in your muscle mass and your body weight stays plateau!
    Cardio moderately, strength-train and eat a healthy diet, you'll then lose weight and stay fit!
    ]
    Source : Here

    Basically this whole article :http://breakingmuscle.com/hypertrophy/cardio-doesnt-kill-gains-and-you-should-be-doing-it
  • RainyDayBrunette
    RainyDayBrunette Posts: 59 Member
    CincyNeid wrote: »
    chapiano wrote: »
    Both.

    Cardio strips muscle and fat so the strength training helps to target the fat

    Don’t be afraid that doing cardiovascular exercise will limit your muscle growth. If you’re eating a nutritionally sound diet and replenishing your glycogen stores after a workout, you’ll build a lean, defined body through a balanced training routine of strength training and cardio.

    Source : Here

    Now I've to tell you a frightful fact. Excessive cardio plus improper dieting will cause you to KEEP YOUR BODY FAT!

    Let me put this in a simple formula for you to see clearly-
    Excessive cardio + improper dieting = less muscle mass and slower metabolism = no weight loss = Yo-Yo dieting


    So don't ever combine these 2 together!

    Cardio exercise is an exercise in endurance. I'm sure you want an exercise program that endures for a life time, for the good of your body?
    So, don't indulge in excessive cardio, thinking it'll burn up more of your body fat, faster.....
    You go too hard and too fast, you get "burnt out" instead in your muscle mass and your body weight stays plateau!
    Cardio moderately, strength-train and eat a healthy diet, you'll then lose weight and stay fit!
    ]
    Source : Here

    Basically this whole article :http://breakingmuscle.com/hypertrophy/cardio-doesnt-kill-gains-and-you-should-be-doing-it

    Thank you! This is exactly the info I was looking for. Much appreciated!!!

    Thanks to all!!!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Hello all! I have a big focus on being fit, not skinny... So currently I fast-walk an average of 3 miles a day for exercise. In my past life, I love lifting...
    I am trying to drop weight through CICO and exercise. I wonder what everyone's thoughts are on combining cardio and weights training. What combination of the two is best? Why is focusing on one more effective than another?

    In my mind... the strength will come (and cardio adds to strength, too)... but the weight loss is priority. (I have 65 pounds to go to get down to a "healthy" bmi).

    Thanks all!!

    This is all relative to your fitness goals and what YOUR priorities are. Both are important to your overall fitness and there are plenty of people who just follow a pretty balanced approached...for myself, I'm a cycling enthusiast and I do lift, but only a couple times per week in support of my cycling...I spend way more time on my bike.
  • sijomial
    sijomial Posts: 19,809 Member
    Cardio and/or weight training during weight loss

    And not or.
    You get different benefits from both so do both.

    Cardio doesn't strip muscle unless you have a hopelessly inadequate diet - otherwise the athletes that trained the most would be the worst performers!
  • chapiano
    chapiano Posts: 331 Member
    Athletes? No. People with a high BMI on a weight loss journey? Yes. As you lose weight you lose muscle and fat
  • RainyDayBrunette
    RainyDayBrunette Posts: 59 Member
    I want to lose fat, and improve muscle.... the calorie requirements for each are a bit different... so doing them at the same time takes science. Science I may not know! I love fitness and nutrition science.
  • acs34
    acs34 Posts: 1 Member
    Hi peps
    In my view any workout is better than none. I would not put stock in a bmi score only because that does not take into account body shape you will know yourself what feels comfortable in weight
    I will say well done for keeping it up
    Good luck

  • sijomial
    sijomial Posts: 19,809 Member
    chapiano wrote: »
    Athletes? No. People with a high BMI on a weight loss journey? Yes. As you lose weight you lose muscle and fat

    Nope. Being fat is actually muscle sparing. That plentiful supply of energy remember.
    Glycogen and fat are your preferred energy sources - not muscle. You have to have a diet that is either badly protein deficient or have an inappropriately large calorie deficit for a reasonable amount of cardio to burn/strip muscle.

    You are recycling a horrible myth which deters people from the health and fitness benefits of a balanced regime of both cardio and weight/strength training.
  • chapiano
    chapiano Posts: 331 Member
    You can't really do both at the same time. Lose the fat and your muscles will become more defined as your body fat % drops
  • Motorsheen
    Motorsheen Posts: 20,508 Member
    Lift Heavy
    Eat Clean
    HIIT

    .... this works for me

    although, diet is the biggest part of the equation (imho)
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    edited August 2016
    chapiano wrote: »
    You can't really do both at the same time. Lose the fat and your muscles will become more defined as your body fat % drops

    Ever heard of recomposition?
  • tiggerlove
    tiggerlove Posts: 225 Member
    I do both.
  • AnnPT77
    AnnPT77 Posts: 34,600 Member
    In a way, this kind of question is hard for me to process.

    While weight training is a (moderately) specific thing, lots of activities amount to strength training, and will build muscle (though typically not as rapidly as weight training will).

    But I've never been able to figure out this "cardio" idea - there are a million, zillion, billion things that will improve cardiovascular fitness (over doing nothing): How and why do we talk about it as if "cardio" were one thing?!?

    Moreover, some of the "cardio" things are also (to a certain extent) "strength" things: How and why do we talk about them as if cardio & strength were completely separate, never-the-twain-shall-meet things?!? I've never seen a serious cyclist with puny, weak legs, for example. Or a serious hockey player, for that matter. Serious swimmers don't much seem to be skinny-fat, either.

    For me, it's important to be strong, and have good cardiovascular fitness. But there are lots of paths that will reach a reasonable (though clearly sub-elite) level of both. I'm gonna pick the path that's the most fun for me, because that's the one I'll stick with. I know it's just me, but if I thought I had to get on a treadmill or the elliptical daily, I think I'd just Stop Now.

    Mostly, I row (cardio + strength), spin (cardio + a tiny bit of strength), lift in the rowing off-season (strength), and throw in some stretching/yoga (because flexibility is important to me, too - even though it doesn't help a lot with weight loss, other than via the body-awareness route).
  • jtegirl
    jtegirl Posts: 1,137 Member
    Motorsheen wrote: »
    Lift Heavy
    Eat Clean
    HIIT

    .... this works for me

    although, diet is the biggest part of the equation (imho)

    This! Muscle burns fat 24/7, the more muscle you have, the more fat you'll burn. Also another important thing that most women don't do, make sure you are eating enough. Of the right foods, of course. I eat approx 1500-1800 cals a day and lift. I don't do a lot of cardio and when I'm lifting heavy I don't need much cardio at all to maintain.
  • Shadowmf023
    Shadowmf023 Posts: 812 Member
    I lift for an hour 4 times a week and do light cardio (walking) on the rest. I'm limited with cardio because my respiratory system can't handle the stress that well. But lifting is fine for me.

    And eat enough protein.
  • king1988
    king1988 Posts: 22 Member
    *
  • barbm04
    barbm04 Posts: 15 Member
    When trying to firm arms, is it better to use 2 lb or 5 lb weights for triceps and biceps? I am a 67 year old female. Thanks?
  • alyssagb1
    alyssagb1 Posts: 353 Member
    chapiano wrote: »
    You can't really do both at the same time. Lose the fat and your muscles will become more defined as your body fat % drops
    How can one not do both at the same time? Many people are able to do both, while sustaining the muscle mass they have. Perhaps a person may prefer one or the other, but that doesn't mean they CAN'T do both.

    If you're referring to someone running while simultaneously lifting a barbell over their head, please disregard my previous comment. :tongue:
  • AnnPT77
    AnnPT77 Posts: 34,600 Member
    barbm04 wrote: »
    When trying to firm arms, is it better to use 2 lb or 5 lb weights for triceps and biceps? I am a 67 year old female. Thanks?

    It's better to use the weight that is challenging for you, while still making it possible for you to just complete a reasonable number of reps/sets with good form. That may be a different weight for your biceps than your triceps, or a different number of reps/sets (my biceps tend to be stronger than my triceps).

    Don't be afraid to lift weights that are heavy to you. At our age (I'm 60), we don't "get bulky" in a negative way. (Personally, I'd be willing to be bulky in order to be strong, if necessary - I figure that "strong" is one of the things that stands between me & an early move to the assisted living facility! ;) )
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    edited August 2016
    I'm doing both.
    • Weight lifting + adequate protein to preserve as much muscle as possible as I'm losing weight
    • Cardio, so that I can actually eat as much as I'd like
  • Azdak
    Azdak Posts: 8,281 Member
    barbm04 wrote: »
    When trying to firm arms, is it better to use 2 lb or 5 lb weights for triceps and biceps? I am a 67 year old female. Thanks?

    My 67 yr old females (actually 66, 69, and 74 years old) use 15-20lb weights for biceps and triceps. You have to work up to it, but think heavy, not small.
  • Azdak
    Azdak Posts: 8,281 Member
    AnnPT77 wrote: »
    In a way, this kind of question is hard for me to process.

    While weight training is a (moderately) specific thing, lots of activities amount to strength training, and will build muscle (though typically not as rapidly as weight training will).

    But I've never been able to figure out this "cardio" idea - there are a million, zillion, billion things that will improve cardiovascular fitness (over doing nothing): How and why do we talk about it as if "cardio" were one thing?!?

    Moreover, some of the "cardio" things are also (to a certain extent) "strength" things: How and why do we talk about them as if cardio & strength were completely separate, never-the-twain-shall-meet things?!? I've never seen a serious cyclist with puny, weak legs, for example. Or a serious hockey player, for that matter. Serious swimmers don't much seem to be skinny-fat, either.

    For me, it's important to be strong, and have good cardiovascular fitness. But there are lots of paths that will reach a reasonable (though clearly sub-elite) level of both. I'm gonna pick the path that's the most fun for me, because that's the one I'll stick with. I know it's just me, but if I thought I had to get on a treadmill or the elliptical daily, I think I'd just Stop Now.

    Mostly, I row (cardio + strength), spin (cardio + a tiny bit of strength), lift in the rowing off-season (strength), and throw in some stretching/yoga (because flexibility is important to me, too - even though it doesn't help a lot with weight loss, other than via the body-awareness route).

    Overall, I agree in principle with the spirit of your remarks. There are many different ways to achieve fitness, staying consistent doing activities you enjoy is usually more important than trying to find the "best" exercise, and there is way too much discussion of "strength vs cardio".

    Just wanted to add that not all exercises are alike. Technically, there is what I call an "aerobic" component to any exercise movement/activity, and a "resistive" component. Usually, they have more of a reciprocal relationship--e.g. The greater the aerobic effect of an activity, the less the strength effect, and vice versa.

    So, the training effect of any given activity (or how a given activity is performed) will depend largely on the condition of the individual. A training effect can only occur when the stimulus is high enough to activate the adaptation process. I agree that most exercise activities are not exclusively "cardio" or "strength". However, they are also not interchangeable, i.e. They will not have the same effects. Running will result in a "strength" increase for a sedentary individual; running up hills will result in a "strength" increase in someone who only runs on the flat; sprinting will result in a "strength" increase in someone who only does endurance running. But those "increases" will plateau very quickly once the runner has adapted to the new stressor, and none of those will have the same effect as heavy squats. It's a similar situation with rowing, cycling, etc.

    It always comes down to understanding the physiological effects of each exercise activity and matching the workout activity and structure to one's individual goals. It is also important not to overly extrapolate the results of elite training to the average exerciser.

This discussion has been closed.