Split between weights and aerobics for losing weight
nickb2124
Posts: 8 Member
I'm trying to lose ~30 lbs over the next 6 months give or take (Male, 5'7", 182lbs). I haven't worked out for years but got back to proper nutrition and workout regime 3 months ago and this is working pretty well so far. My main goal is weight loss but small muscle gain would be nice.
My schedule is very busy (like most of us...) so I basically have 2-3 times per week 50 min (net gym time) and one 1:15-1:30hr slot over the weekend. How would you split the time between weights and aerobics?
What I'm doing at the moment is:
- For the weekend slot I do 40 min weights (all muscle groups), 40 min aerobics
- For mid-week I do weeks of 20 min weights, 30 min aerobics OR one 50 min weights and two 50 min aerobics
I'm mostly concerned which of the two mid-week options are better (or if you have other suggestions). Would also appreciate understanding the reasoning behind recommending a certain regime, so I can also learn and not just follow advice
My schedule is very busy (like most of us...) so I basically have 2-3 times per week 50 min (net gym time) and one 1:15-1:30hr slot over the weekend. How would you split the time between weights and aerobics?
What I'm doing at the moment is:
- For the weekend slot I do 40 min weights (all muscle groups), 40 min aerobics
- For mid-week I do weeks of 20 min weights, 30 min aerobics OR one 50 min weights and two 50 min aerobics
I'm mostly concerned which of the two mid-week options are better (or if you have other suggestions). Would also appreciate understanding the reasoning behind recommending a certain regime, so I can also learn and not just follow advice
2
Replies
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You diet is going to have more significance than anything where losing weight is concerned. I exercise regularly and I'm maintaining my weight...I maintain my weight because I eat maintenance calories. If I want to cut weight I simply cut back on my calories coming in.
With limited time for exercise, you'd want to prioritize whatever best fits your fitness objectives, not your weight loss objectives. Personally, I'd get in at least 2 full body lifting sessions in and as a cycling enthusiast I would use my longer weekend slot to ride. I would also see if I could carve out 30 minutes on other days to get a little aerobic work in. I'm pretty busy with work, 2 kids and a wife, and taking care of my home, but I can almost always carve out 30 minutes to get on my indoor bike trainer at home or go for a quick ride. For time management purposes, most of my training is not done in the gym...I only go to the gym to lift 2-3x per week...the rest of my exercise is on my bike either on my indoor trainer or out the front door for a ride...this saves me a lot of commute time.9 -
Thanks for your response. I have tried squeezing in more exercise but it doesn't work for me at this point. I'm also aware that nutrition is the more significant part and I feel I'm covered on that front. I'm mostly looking for advice on how to split 3 50-min mid-week gym visits between weights and cardio.1
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Personally if it were me, with my goals and current weight and weight loss progress, I'd use those three 50 minute slots to do a specific 3x a week weight training program and spend half of the time on the weekend on cardio and spend the other half taking a well deserved nap.
Not joking, sleep will help a lot in repairing muscle damage from the workouts and restoring your most likely overworked and stressed out mind.3 -
This kind of echoes what has been said but I suggest picking a 2 or 3 day per week full body program. If there's time when you complete the lifting session, add some cardio and yes do cardio on the other days when you have workout time.
We can't really say do weights for X minutes because that's not how a good progressive program works--your progress will be more dependent on performing the lifts for the right reps, sets, adding weight, how much rest time between sets you use, etc. If you get to the point where your rest between sets is long enough that you can't fit in the workout, you might switch programs, but cross that bridge when you get to it.3 -
Very interesting feedback, thanks! I would think that for weight loss, the balance should be more cardio than weights, but seems that everyone is suggesting weights first, and fill the remaining time with cardio. Why is that?1
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Very interesting feedback, thanks! I would think that for weight loss, the balance should be more cardio than weights, but seems that everyone is suggesting weights first, and fill the remaining time with cardio. Why is that?
Because resistance work helps you retain muscle while losing and will give you a firmer physique.
Really, your loss is going to come from your calorie deficit, not necessarily any specific exercise you do. Your deficit is already built into your calorie goal on MFP.4 -
Very interesting feedback, thanks! I would think that for weight loss, the balance should be more cardio than weights, but seems that everyone is suggesting weights first, and fill the remaining time with cardio. Why is that?
Because, as has been said, type of exercise is not important for weight loss and preserving muscle mass in a deficit is important. As was said, the primary driver for weight loss is your diet. You acknowledged that.
That being said, do what ever exercise suites your fitness goals and use diet for weight loss.2 -
Got it. Though I do have to say, that sticking to MFP calorie goal is much easier in my cardio days...0
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Very interesting feedback, thanks! I would think that for weight loss, the balance should be more cardio than weights, but seems that everyone is suggesting weights first, and fill the remaining time with cardio. Why is that?
Because you're hearing from the people who really like weight lifting. (Just kidding, but only kinda
.)
Strength training isn't going to add much muscle while in a calorie deficit, but will help you keep as much as possible of what you have, and that's really important. Any training that stresses your muscles will have that effect, but formal strength training is most efficient at it.
But cardio does burn more calories. Thing is, those numbers realistically aren't huge, so managing eating sensibly is the key factor in weight loss. With the MFP method, exercise just creates a few more calories for you to eat, so may make the process happier and more manageable.
With your goals (mostly weight loss, a little muscle), what I'd suggest is some of both (even though I don't personally much like weight lifting, and have to force myself to do it).
Over in the "Gaining Weight, Building Muscle" part of the forum, in the"Most Helpful Posts" area, there's a thread about picking a weight training program that's right for you. (I can't link it from this device). Pick the most time efficient beginner whole body strength program, and start doing that.
Ideally, you'll still have some time left within your time constraints. Use a bit of it to do a short, easy cardio warmup before lifting, and a short stretch after (the program may suggest something).
If you still have time left, use it for some form of cardio you enjoy, done at the maximum intensity you can sustain for that time period and still feel energized for the rest of your day, not fatigued/exhausted (a brief "whew" feeling right after the cardio is fine, I'm talking about day-long energy level).
That's the calorie burn sweet spot. Go harder, and fatigue starts bleeding calorie burn out of daily life (you do less, rest more). Note that the intensity level may change over time, if your strength routine begins to make higher demands on your energy budget, or (in the other direction) as your fitness improves.
If there's time in your weekday sessions for both your weight routine and this cardio, I'd structure it warm-up, weights, cardio, stretch. If cardio's a separate session, then warm-up, weights, stretch on weights days; warm-up (easy pace), cardio, stretch or short easy-pace cool-down on cardio days.
Just my opinion.
Another valid option would be to use non-weights time to try out some fun activities that involve movement, such as a martial art, a group class, cycling, a sports team, dance, game like tennis or whatever, etc. If you find something you love doing so much that you'd do it even if it weren't good for you, that's the kind of happy discovery that can help make for permanent healthier habits.
(Truth in advertising: Neither is what I did. When starting weight loss, I was already very active athletically in rowing (on water when possible, on machine when necessary), which is one of the more strength-promoting cardio activities, and I wasn't about to give it up. I did add some weight work, especially for muscle groups that weren't much being taxed, some more core work, and made it more of a priority to do active rather than sedentary things for fun. Mostly, I just ate less. Different circumstances and goals for me vs. you.)
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Very interesting feedback, thanks! I would think that for weight loss, the balance should be more cardio than weights, but seems that everyone is suggesting weights first, and fill the remaining time with cardio. Why is that?
Remember when you eat back exercise calories there is no difference in net calories from doing cardio or weights. Neither option is "better for weight loss" when it doesn't affect your calorie balance.
You didn't mention any particular CV fitness goals and with limited time then it's sensible to focus on the exercise that supports the goals you have stated. Plus you have said you have limited gym time, cardio doesn't have to be done in a gym so you could squeeze it in somewhere else perhaps?
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FWIW, this is the weight training/strength training thread that I mentioned in my earlier post on this thread, but couldn't link at the time:
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you
I'd go back and edit the PP, but it's too old, and I can't. 1 -
Remember when you eat back exercise calories there is no difference in net calories from doing cardio or weights. Neither option is "better for weight loss" when it doesn't affect your calorie balance.
You didn't mention any particular CV fitness goals and with limited time then it's sensible to focus on the exercise that supports the goals you have stated. Plus you have said you have limited gym time, cardio doesn't have to be done in a gym so you could squeeze it in somewhere else perhaps?
I understand why eating back theoretically means it is the same, but in reality having extra 400 calories (cardio over weights) to eat makes it significantly easier, at least for me.
Excuse my newbie ignorance - what do "CV fitness goals" mean?
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Remember when you eat back exercise calories there is no difference in net calories from doing cardio or weights. Neither option is "better for weight loss" when it doesn't affect your calorie balance.
You didn't mention any particular CV fitness goals and with limited time then it's sensible to focus on the exercise that supports the goals you have stated. Plus you have said you have limited gym time, cardio doesn't have to be done in a gym so you could squeeze it in somewhere else perhaps?
I understand why eating back theoretically means it is the same, but in reality having extra 400 calories (cardio over weights) to eat makes it significantly easier, at least for me.
Excuse my newbie ignorance - what do "CV fitness goals" mean?
Understand - I'm the same actually. I get hunger out of proportion to the actual low calorie burn from strength training but low to moderate cardio (I cycle a lot) is the opposite, not much hunger but lots of calories burned to boost my allowance. When I need to lose weight I find it far easier to take a cut off a high calorie allowance boosted by exercise.
"CV fitness goals" as in cardio vascular or aerobic fitness.
To echo what the wise Anne said in her post above there's a strong lifting bias on these boards but I have both cardio fitness and goals so my training involves both types of exercise.
Being semi-retired I'm not time-crunched though so can invest a lot of time in my hobbies.4 -
Remember when you eat back exercise calories there is no difference in net calories from doing cardio or weights. Neither option is "better for weight loss" when it doesn't affect your calorie balance.
You didn't mention any particular CV fitness goals and with limited time then it's sensible to focus on the exercise that supports the goals you have stated. Plus you have said you have limited gym time, cardio doesn't have to be done in a gym so you could squeeze it in somewhere else perhaps?
I understand why eating back theoretically means it is the same, but in reality having extra 400 calories (cardio over weights) to eat makes it significantly easier, at least for me.
Excuse my newbie ignorance - what do "CV fitness goals" mean?
What is your "cardio"? (People use the term for a huge range of things. Some have a bit more strength-maintenance potential than others.)2 -
Very interesting feedback, thanks! I would think that for weight loss, the balance should be more cardio than weights, but seems that everyone is suggesting weights first, and fill the remaining time with cardio. Why is that?
Remember when you eat back exercise calories there is no difference in net calories from doing cardio or weights. Neither option is "better for weight loss" when it doesn't affect your calorie balance.
You didn't mention any particular CV fitness goals and with limited time then it's sensible to focus on the exercise that supports the goals you have stated. Plus you have said you have limited gym time, cardio doesn't have to be done in a gym so you could squeeze it in somewhere else perhaps?
Another vote for using gym time for weights and squeezing cardio in outside the gym.1 -
Great info!!!!
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I vote for a split between cardio and weights in your workout days. You might also be surprised how easy it is to fit in a 30 minute walk at home for more cardio in your non-workout days. That might even mean a ten minute walk in the morning, another at lunch and another after you get home.1
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Not a huge strength component in that, then - a little lower body, but slow contribution to muscle at best, and nothing meaningful for the upper body. Adding some explicit strength work is probably a good plan, given what you said about your goals. I'll go with what I suggested before, then: Time efficient beginner strength program, fill in with cardio. The strength part will burn a few calories, just not as many as the cardio.
Best wishes!3 -
If you are truly sedentary, some cardio work might be advisable just to be healthy. If you could incorporate more brisk walking into your life, you might lean towards strength. Also, if you enjoy one much more than the other, and are just returning to exercise, do whatever motivates you to continue. And I've read that 75 minutes minutes of vigorous exercise per week or longer periods (150 minutes?) of moderate exercise a week are recommended by the Department of Health of Human Services. They also recommend lifting; I forget the details, but they're easily found online. Can you work out at home at all? If you're truly sedentary, try buying some weights and/or exercise videos.1
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Very interesting feedback, thanks! I would think that for weight loss, the balance should be more cardio than weights, but seems that everyone is suggesting weights first, and fill the remaining time with cardio. Why is that?
You said in your OP that you would like to build a small amount of muscle. Weights is the best way to do that. Losing weight usually means losing some muscle and resistance training will prevent that. No point losing it and then building it back.
I find it useful sometimes to actually do the math. I get about 2,300 calories per day to start with. An hour of lifting might burn 200 or 300 calories. An hour on a bike will burn about 500. The difference is a drop in the bucket, really. If you can only do one, the extra calories from cardio aren't enough to outweigh your other goal of having more muscle instead of less.2
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