Cardio or Weightlifting? Or Both?!

katiekinney28
katiekinney28 Posts: 12 Member
edited November 16 in Health and Weight Loss

Hello everyone,

I am still trying to understand the best method for me to loose weight. Obviously eating healthy plays a huge role, which I have been doing, but I am confused on what is needed to be done in the gym. I workout 4-5 days a week for about an hour or hour and a half. I always do at least an hour of cardio every time I go. I just recently started to do a little weight lifting and using the machines at the gym. My question for you is this...

If I am trying to loose weight (40 lbs is my goal!) should I just ONLY be doing cardio right now until I loose the weight? I always hear I should do cardio AND weightlifting, or some say I should ONLY do cardio until I loose the weight and then once that happens to start weightlifting to tone muscles.

Also, if you guys have any tips for loosing weight ....please let me know!

Replies

  • leooftheyear
    leooftheyear Posts: 429 Member
    Both, I'm assuming you're female based on your username.... I strongly suggest picking up Strong or another New Rules of Lifting program, or another strength training program. I've done New Rules of Lifting for Women and had great success and I just started Strong.
  • inertiastrength
    inertiastrength Posts: 2,343 Member
    Both. Lift to keep your lean mass and cardio to create a bigger deficit. I don't go crazy with cardio (mostly because I hate it). I get 10k Fitbit steps and consider that cardio done.
  • katiekinney28
    katiekinney28 Posts: 12 Member
    If I am trying to loose the weight though, won't lifting make me bulk up some? I know muscle weighs a lot so how will this work if I am trying to loose the weight? I totally don't mind lifting weights or using machines at all...just trying to understand how it works!
  • inertiastrength
    inertiastrength Posts: 2,343 Member
    edited March 2017
    katiekinney28 wrote: »
    If I am trying to loose the weight though, won't lifting make me bulk up some? I know muscle weighs a lot so how will this work if I am trying to loose the weight? I totally don't mind lifting weights or using machines at all...just trying to understand how it works!

    You will not bulk up by lifting. What it will do is signal to your body to keep the muscle mass it has (because you are telling it you need it by lifting) and you will find you look a lot better than someone who has lost 20lbs (assuming you both lose 20lbs) not lifting because of a more favourable fat: muscle loss ratio

  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    katiekinney28 wrote: »
    If I am trying to loose the weight though, won't lifting make me bulk up some? I know muscle weighs a lot so how will this work if I am trying to loose the weight? I totally don't mind lifting weights or using machines at all...just trying to understand how it works!

    No. Women do not have enough testosterone to "bulk up." Start lifting. Use a program like Stronglifts 5X5 (check it out at stronglifts.com). If, for some crazy reason, you do "bulk up" then stop lifting. But I promise, you won't bulk up.
  • leooftheyear
    leooftheyear Posts: 429 Member
    fascha wrote: »
    katiekinney28 wrote: »
    If I am trying to loose the weight though, won't lifting make me bulk up some? I know muscle weighs a lot so how will this work if I am trying to loose the weight? I totally don't mind lifting weights or using machines at all...just trying to understand how it works!

    You will not bulk up by lifting. What it will do is signal to your body to keep the muscle mass it has (because you are telling it you need it by lifting) and you will find you look a lot better than someone who has lost 20lbs not lifting because of a more favourable fat: muscle ratio

    I strongly suggest finding a program you like and following it (e.g. New Rules of Lifting: Strong or for Women) are both really good. They have tons of information in both books so you cannot go wrong with either. But as Fascha said, you will not bulk, you'll retain muscle. if you do not strength train you'll be skinny fat and then struggle with gaining the muscle mass you lost via cardio and diet.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    katiekinney28 wrote: »
    Hello everyone,

    I am still trying to understand the best method for me to loose weight. Obviously eating healthy plays a huge role, which I have been doing, but I am confused on what is needed to be done in the gym. I workout 4-5 days a week for about an hour or hour and a half. I always do at least an hour of cardio every time I go. I just recently started to do a little weight lifting and using the machines at the gym. My question for you is this...

    If I am trying to loose weight (40 lbs is my goal!) should I just ONLY be doing cardio right now until I loose the weight? I always hear I should do cardio AND weightlifting, or some say I should ONLY do cardio until I loose the weight and then once that happens to start weightlifting to tone muscles.

    Also, if you guys have any tips for loosing weight ....please let me know!

    Look at it from the perspective of fitness rather than weight loss...they're both important. You lose weight when you're taking in less energy (calories) than you expend regardless of what exercise you're doing or not doing. Regular exercise, both cardio and resistance training will have the additional benefit of increasing your energy expenditure.
    katiekinney28 wrote: »
    If I am trying to loose the weight though, won't lifting make me bulk up some? I know muscle weighs a lot so how will this work if I am trying to loose the weight? I totally don't mind lifting weights or using machines at all...just trying to understand how it works!

    No...building meaningful muscle mass in an energy deficit isn't really going to happen...muscle requires a significant amount of energy to build. Resistance training while you are dieting will help you preserve the muscle mass you currently have...
  • Mick_Jaguar
    Mick_Jaguar Posts: 21 Member
    Done correctly, weight lifting incorporates cardio.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    @katiekinney28 Check out this thread...

    http://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky
  • katiekinney28
    katiekinney28 Posts: 12 Member
    Thank you guys! You have been so helpful! I will look into the New Rules of Lifting for Women book today.
  • jbirdgreen
    jbirdgreen Posts: 569 Member
    Definitely both. I like to eat, so cardio gives me extra wiggle room with my calories.
    Lifting helps with the framework. So even if you don't see the scale move, you will see the difference.

    I was just doing Cardio and getting absolutely nowhere. Once I started lifting, my the scale started moving. Once it stopped moving, my body kept changing in noticeable ways. I just looked in the mirror one day and was like DANG girl, you getting hot, even though the scale hasn't gone down that much in the past few months. I also fit into some pants that I couldn't wear before.
  • fitmom4lifemfp
    fitmom4lifemfp Posts: 1,572 Member
    I have always done both. Try to do cardio every day, weights/ST 3xweek.
  • katiekinney28
    katiekinney28 Posts: 12 Member

    jbirdgreen wrote: »
    Definitely both. I like to eat, so cardio gives me extra wiggle room with my calories.
    Lifting helps with the framework. So even if you don't see the scale move, you will see the difference.

    I was just doing Cardio and getting absolutely nowhere. Once I started lifting, my the scale started moving. Once it stopped moving, my body kept changing in noticeable ways. I just looked in the mirror one day and was like DANG girl, you getting hot, even though the scale hasn't gone down that much in the past few months. I also fit into some pants that I couldn't wear before.



    Jbirdgreen....Do you have any tips of loosing stomach fat? I know its hard to target specific areas but have you found anything or have any advice on what works for you?
  • ercarroll311
    ercarroll311 Posts: 295 Member
    I absolutely agree that doing both is the best route. I do cardio everyday with walking my dog (if that even counts), and three times/week in the gym. I also lift 3x/week, full body, about an hour each session. I started out just doing tons of cardio and eating less... my weight loss slowed a little when I went to weights 3x/week, but my inches flew off and I look much more fit. I suggest the New Rules of Lifting for Women. It'll give you a ton of good information. I started eating more when I was lifting as well, and my metabolism now really shows it.
  • sardelsa
    sardelsa Posts: 9,812 Member
    I agree with the above.. lifting is amazing and you will not bulk up if you are eating in a deficit. I personally didn't do any cardio (besides walking and being generally active) when I was losing, but obviously it is great for heart health and extra cals for your deficit.
    Also you cannot spot reduce areas... you can work the muscle underneath which is great when you do lose the weight, but that itself will not cause the body to release the fat from that area faster.
  • katiekinney28
    katiekinney28 Posts: 12 Member
    ercarroll311 wrote: »
    I absolutely agree that doing both is the best route. I do cardio everyday with walking my dog (if that even counts), and three times/week in the gym. I also lift 3x/week, full body, about an hour each session. I started out just doing tons of cardio and eating less... my weight loss slowed a little when I went to weights 3x/week, but my inches flew off and I look much more fit. I suggest the New Rules of Lifting for Women. It'll give you a ton of good information. I started eating more when I was lifting as well, and my metabolism now really shows it.


    Question for you Ercarroll311 and Sardelsa....how do you guys learn/get ideas for weight lifting? I am pretty new at it and sometimes feel as if I am walking around the gym wondering what to do next. I am able to do the machines at the gym totally fine...but as far as free weights I feel like I'm clueless...any help with that?
  • leooftheyear
    leooftheyear Posts: 429 Member
    edited March 2017
    katiekinney28 wrote: »
    Thank you guys! You have been so helpful! I will look into the New Rules of Lifting for Women book today.

    They also have an amazing support group on Facebook, which is referenced in Strong. :)
  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited March 2017
    katiekinney28 wrote: »
    Thank you guys! You have been so helpful! I will look into the New Rules of Lifting for Women book today.

    I got New Rules of Lifting for Women from my library first and then bought his more recent book, Strong.

    I'm another vote for both. And just do a short amount of cardio to warm up for the weightlifting session otherwise you'll be too tired to get an effective workout.

    I get cardio at lunch and lift at night, or vice versa.
  • sardelsa
    sardelsa Posts: 9,812 Member
    katiekinney28 wrote: »
    ercarroll311 wrote: »
    I absolutely agree that doing both is the best route. I do cardio everyday with walking my dog (if that even counts), and three times/week in the gym. I also lift 3x/week, full body, about an hour each session. I started out just doing tons of cardio and eating less... my weight loss slowed a little when I went to weights 3x/week, but my inches flew off and I look much more fit. I suggest the New Rules of Lifting for Women. It'll give you a ton of good information. I started eating more when I was lifting as well, and my metabolism now really shows it.


    Question for you Ercarroll311 and Sardelsa....how do you guys learn/get ideas for weight lifting? I am pretty new at it and sometimes feel as if I am walking around the gym wondering what to do next. I am able to do the machines at the gym totally fine...but as far as free weights I feel like I'm clueless...any help with that?

    I would definitely recommend following a program rather than just wandering about. Here is a link to some popular ones:
    community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    I did Strong Curves and loved it.
    I also heard great things about New Rules of lifting, Thinner Leaner Stronger and Strong Lifts.
    I learned by watching lots of YouTube videos and filming myself, I am sure you can also get help from a trainer in your gym for the main lifts.
  • jbirdgreen
    jbirdgreen Posts: 569 Member
    katiekinney28 wrote: »

    [Jbirdgreen....Do you have any tips of loosing stomach fat? I know its hard to target specific areas but have you found anything or have any advice on what works for you?

    I mean my stomach is not flat, so I don't know if my advice is worth anything. That dress is the picture is extremely flattering to camouflaging that area.

    However, my stomach has come a LONG way, mostly due from combining cardio and weightlifting. Some exercise I love are Ieg lifts/bicycles because I feel that they target my lower tummy, which is my main trouble area. I also like planks, because they develop muscles that hold your tummy in, up and taught.

    I've added running (intervals/tabatas on a treadmill) to my routine and I saw like an instant difference (within a week). I think it's the fat burn, because I do have strong muscles underneath the fat layer that's left.
  • kenyonhaff
    kenyonhaff Posts: 1,377 Member
    I'd also like to point out there *are* workouts that have both. I'm big on the PBS show "Classical Stretch" which is focused on strength, flexibility and cardio. But I can't enter it into MFP as "reps" as I would if I did a session of sit ups. But it still counts as building strength.
  • jbirdgreen
    jbirdgreen Posts: 569 Member
    sardelsa wrote: »
    katiekinney28 wrote: »
    ercarroll311 wrote: »
    I absolutely agree that doing both is the best route. I do cardio everyday with walking my dog (if that even counts), and three times/week in the gym. I also lift 3x/week, full body, about an hour each session. I started out just doing tons of cardio and eating less... my weight loss slowed a little when I went to weights 3x/week, but my inches flew off and I look much more fit. I suggest the New Rules of Lifting for Women. It'll give you a ton of good information. I started eating more when I was lifting as well, and my metabolism now really shows it.


    Question for you Ercarroll311 and Sardelsa....how do you guys learn/get ideas for weight lifting? I am pretty new at it and sometimes feel as if I am walking around the gym wondering what to do next. I am able to do the machines at the gym totally fine...but as far as free weights I feel like I'm clueless...any help with that?

    I would definitely recommend following a program rather than just wandering about. Here is a link to some popular ones:
    community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    I did Strong Curves and loved it.
    I also heard great things about New Rules of lifting, Thinner Leaner Stronger and Strong Lifts.
    I learned by watching lots of YouTube videos and filming myself, I am sure you can also get help from a trainer in your gym for the main lifts.

    This is what I do. I go 2x a week, and I might putter around in the weight area one more time (solo session) if I feel like it. We do a mix of weighted exercises, bodyweight exercises, and drills.

    If you're the disciplined type, you could probably only go to a trainer once or twice, get a good workout and go on your own. I find weights boring (sorry, yall) if I do it solo.
  • brittyn3
    brittyn3 Posts: 481 Member
    Absolutely do both. For me, I despise cardio like it's a 4 day old tuna sandwich that sat in the sun. Since it's winter I'm "stuck" doing cardio until I can run outside. My ideal routine is - lift heavy in the morning 4 days a week. Run after work. Run long on the weekends. Running doesn't feel like a chore to me - clears my head and allows me to "see the world" Not to mention - it's wicked fun in Chicago when it's nice out! Treadmills are slightly better than cardio machines, but I like speeding up and slowing down at will.

    Besides, lifting now will make your body look that much better as each pound of fat comes off.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    jbirdgreen wrote: »
    sardelsa wrote: »
    katiekinney28 wrote: »
    ercarroll311 wrote: »
    I absolutely agree that doing both is the best route. I do cardio everyday with walking my dog (if that even counts), and three times/week in the gym. I also lift 3x/week, full body, about an hour each session. I started out just doing tons of cardio and eating less... my weight loss slowed a little when I went to weights 3x/week, but my inches flew off and I look much more fit. I suggest the New Rules of Lifting for Women. It'll give you a ton of good information. I started eating more when I was lifting as well, and my metabolism now really shows it.


    Question for you Ercarroll311 and Sardelsa....how do you guys learn/get ideas for weight lifting? I am pretty new at it and sometimes feel as if I am walking around the gym wondering what to do next. I am able to do the machines at the gym totally fine...but as far as free weights I feel like I'm clueless...any help with that?

    I would definitely recommend following a program rather than just wandering about. Here is a link to some popular ones:
    community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    I did Strong Curves and loved it.
    I also heard great things about New Rules of lifting, Thinner Leaner Stronger and Strong Lifts.
    I learned by watching lots of YouTube videos and filming myself, I am sure you can also get help from a trainer in your gym for the main lifts.

    This is what I do. I go 2x a week, and I might putter around in the weight area one more time (solo session) if I feel like it. We do a mix of weighted exercises, bodyweight exercises, and drills.

    If you're the disciplined type, you could probably only go to a trainer once or twice, get a good workout and go on your own. I find weights boring (sorry, yall) if I do it solo.

    Ya, I highly recommend anyone new to lifting take a few sessions with a trainer to ensure proper form.

    I took 4 small group classes with a trainer in 2009 and just had another one to get some advice about a lower body workout for my cranky knees and lower back. Great investment!
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