Cardio only weight loss or weight training?
tynapea3
Posts: 37 Member
Any opinions ? Would i burn the fat quicker
strickly doing cardio and then pick up weight training later once i reach my goal ? Or just alternate ? Has anyone reached their goals yet with this method please let me know ...
strickly doing cardio and then pick up weight training later once i reach my goal ? Or just alternate ? Has anyone reached their goals yet with this method please let me know ...
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Replies
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I'm a firm believer in strength training to preserve your lean muscle while you're dieting. Cardio for mood, sleep, and heart health. I do alternate days.8
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Both are important to your overall fitness...your diet is going to be far and away more important to weight loss. You burn fat when you're in a calorie deficit...ie you consume fewer calories than you burn (note that you burn calories 24/7). I do all kinds of exercise and maintain...because I consume a balance of energy...if I want to cut I just drop my calories, I don't change my exercise.6
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Do both and make sure you are eating at a calories deficit.3
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Both are good.. but my advice would be to start weight training now.. don't wait6
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Okay so is it necessary to always drink protein shakes after or before lifting1
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Shakes are not necessary if you are meeting your macros but are usually taken after.2
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Okay so is it necessary to always drink protein shakes after or before lifting
Protein shakes are just supplements to help you hit protein targets if you're otherwise not doing so with your diet and food. There is likely some benefit to post exercise protein consumption for elite level lifters, bodybuilders, etc...it's not really particularly applicable to your average Joe/Jane trying to just get a little fitness...4 -
If you're looking to recomp your body and maintain Lean Muscle Mass while losing weight, I'd say strength training ASAP (I highly recommend picking up a copy of Strong or New Rules of Lifting for Women by and reading http://www.thenewrulesoflifting.com ). For heart health, stress reduction and heart health cardio is the way to go. Just remember you can't exercise out a bad diet.2
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I lost 45lbs doing strength training with a tiny sprinkle of cardio here and there. You can do it either way...doesn't matter.3
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So if im targeting to basic toning and mainly burning fat , i wouldnt necessarily have to do alot of weight lifting either way ?0
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So if im targeting to basic toning and mainly burning fat , i wouldnt necessarily have to do alot of weight lifting either way ?
Actually, if that was your goal, I'd specifically do strength training. I very highly recommend checking out one of the books that I mentioned in my previous post (http://www.thenewrulesoflifting.com) This will not only answer all of your questions but give you a program to follow!3 -
Eating at a calorie deficit is best. Weight training helps you retain muscle and look better when you're done. Start now. Also do cardio. I did all of these and lost 148 lbs.3
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I targeted heavy weights, low reps. I suggest finding a program that works for you, but I strongly suggest lifting heavy. New Rules of Lifting has some good programs, Strong Curves is a good program and there are a few others. If you decide to get a trainer, please don't let them talk you into high reps with Barbie weights, as the only thing women can do. I see this again and again, women are afraid of lifting heavy because 'it will make them bulky or look like a man'
*ok ill get off my soapbox now
*
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@leooftheyear Does New Rules require more equipment than free weights?0
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Stella3838 wrote: »@leooftheyear Does New Rules require more equipment than free weights?
IIRC: a cable station. But, you might be able to get away with substitutions, if necessary.0 -
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Stella3838 wrote: »@leooftheyear Does New Rules require more equipment than free weights?
It has some cable stuff, but those movements aren't at the foundation of the program...you can substitute other things for those.0 -
What are the best weight training strategies for toning arms, inner thighs and butt?0
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What are the best weight training strategies for toning arms, inner thighs and butt?
You can't spot-reduce. Weight comes off different areas depending on your genetics.
A calorie deficit will reduce fat.
Weight training will give you a nice body.
Weight training will give you a slight calorie burn, cardio will give you more. Both are important for health.4 -
What are the best weight training strategies for toning arms, inner thighs and butt?
If by "toning" you mean building a little muscle, or at least holding onto as muscle as you can while you lose fat, then do exercises that work your arms, inner thighs, and butt while getting adequate protein and eating a small deficit, so that those muscles don't disappear faster than the fat.
If by "toning" you mean getting rid of fat so that whatever muscle you have is more visible, eat at a small deficit with plenty of protein while doing exercises that work your arms, inner thighs, and butt, so that those muscles don't disappear faster than the fat, and pray that your genetics will cause you to lose fat from your arms, inner thighs, and butt sooner rather than later. Because there are no exercises that cause spot reductions in fat.
If by "toning" you mean something other than those two things, forget about. The only real changes you can make in muscles is to build them or let them atrophy (get smaller). You can't make them "long and lean" (their length is determined by the points they attach to your skeletal structure). You can't change some quality of the muscle to make them "toned." There is only more muscle, or less muscle, or the appearance of more muscle or less muscle by having less or more fat over the muscle, and your genetics determine where the fat goes and leaves first and last.3 -
Cardio doesn't burn fat directly from stores the way people think it does. It burns CALORIES and helps to create a calorie deficit which is how you lose body fat AT REST.Any opinions ? Would i burn the fat quicker
strickly doing cardio and then pick up weight training later once i reach my goal ? Or just alternate ? Has anyone reached their goals yet with this method please let me know ...
Lifting weights helps to also burn calories and to retain and increase strength and conditioning in the muscle you already have. It's also part of burning calories at rest where fat loss happens.
What has the BIGGEST effect on fat loss is a moderate calorie deficit CONSISTENTLY and making sure you get enough rest and recovery.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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No. This is a ritual that was purported to be "needed" by supplement companies and magazines. If you're meeting your protein needs, all you're doing is adding extra calories with a shake.Okay so is it necessary to always drink protein shakes after or before lifting
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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If your intention is to lose fat, you don't have to exercise at all. Just eat a calorie deficit. If you want to "TONE UP" the muscle underneath, it's not gonna happen unless the muscle is put under resistance. Which usually means some sort of resistance training. It DOESN'T have to be lifting weights. You can do it with body weight only, yoga or pilates or even decent isometric exercise.So if im targeting to basic toning and mainly burning fat , i wouldnt necessarily have to do alot of weight lifting either way ?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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If you mean losing fat in those areas, there are none. No exercise on any part of the body targets fat loss. You can target the MUSCLE underneath, but that doesn't mean you're going to burn more fat in that area by doing it.What are the best weight training strategies for toning arms, inner thighs and butt?
Realize exercise is for fitness and health. Fat loss still is about CICO.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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see my thing is I'm considered bottom heavy (pear shaped) all of my weight goes to my thighs and butt and then when it doesn't fit down there anymore and comes up to my stomach and arms thats why I'm trying to figure out how or where the weight will start to come off from first or if there was a way to target certain spots .. but i guess not
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Alas, you aren't going to lose your extra weight from the places you'd like in the way you'd like. I'm pear shaped as well--weight comes off my arms, chest (goodbye boobs), and generally my upper body first.
BUT, a good progressive lifting program will help tremendously! My legs/butt are still proportionally bigger, but they are way smaller and less jiggly than they were before. I second New Rules of Lifting for Women. Major difference in body shape and composition for me--I'm actually going through it again.1 -
As others have said, you cannot choose where your weight comes off. If you rigorously maintain a calorie deficit, you will lose fat. Problem is, you WILL also lose muscle. This is why eating sufficient protein and doing some strength training are so important -- they help you hold on to that muscle that you already have.1
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You have to build up... and if you are new to lifting I would strongly recommend a trainer but imo nothing g gets results faster and makes your body look and feel better than lifting heavy things!!! It's weight training alllll the way hands down!1
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