Why Strength Training is better
psuLemon
Posts: 38,428 MFP Moderator
This is for all the cardio lovers out there that feel it's the best way to lose weight.
And this is NOT a cardio vs strength training workout. This is merely looking at the effects of FAT LOSS and the two types of exercise.
"Weight loss does NOT equal fat loss. You may be burning calories or losing weight, but that weight and those calories may or may not be coming from fat. If you follow the standard low-calorie-aerobic-exercise-model, you are likely burning muscle not fat. And a loss of muscle means a less efficient metabolism. This is the missing link when personal trainers and fitness enthusiasts embark on helping others and themselves create new bodies.
When personal trainers or exercise enthusiasts focus on weight loss, they are doing a grave disservice to their clients and/or themselves. It has been known for quite sometime that the low calorie aerobic exercise model creates a much less efficient metabolism in the long run. A study published in the Journal of the American College of Nutrition in April 1999 showed just how damaging the weight loss model can be on metabolic efficiency. This study looked at a group of obese individuals who were put on a very low calorie diet and assigned to one of two exercise regimes. One group did aerobic exercise (walking, biking, or jogging four times per week) while the second group did resistance training three times per week and no aerobic exercise.
At the end of the twelve-week study, both groups lost weight but the difference in muscle vs. fat loss was striking. The aerobic group lost 37 pounds over the course of the study. The resistance-training group lost 32 pounds. A focus on weight loss would lead us to the conclusion that aerobic exercise is best. However, when looking at the type of weight lost it was shown that the aerobic group lost almost 10 pounds of muscle on average while the resistance training group lost fat exclusively and maintained their muscle mass. Most important, when the resting metabolic rate of the participants was calculated, the aerobic group was shown to be burning 210 fewer calories at rest per day!! In contrast, the resistance-training group actually increased their metabolism by 63 calories per day.
http://www.metaboliceffect.com/topic/38-nutrition-lifestyle.aspx"
And this is NOT a cardio vs strength training workout. This is merely looking at the effects of FAT LOSS and the two types of exercise.
"Weight loss does NOT equal fat loss. You may be burning calories or losing weight, but that weight and those calories may or may not be coming from fat. If you follow the standard low-calorie-aerobic-exercise-model, you are likely burning muscle not fat. And a loss of muscle means a less efficient metabolism. This is the missing link when personal trainers and fitness enthusiasts embark on helping others and themselves create new bodies.
When personal trainers or exercise enthusiasts focus on weight loss, they are doing a grave disservice to their clients and/or themselves. It has been known for quite sometime that the low calorie aerobic exercise model creates a much less efficient metabolism in the long run. A study published in the Journal of the American College of Nutrition in April 1999 showed just how damaging the weight loss model can be on metabolic efficiency. This study looked at a group of obese individuals who were put on a very low calorie diet and assigned to one of two exercise regimes. One group did aerobic exercise (walking, biking, or jogging four times per week) while the second group did resistance training three times per week and no aerobic exercise.
At the end of the twelve-week study, both groups lost weight but the difference in muscle vs. fat loss was striking. The aerobic group lost 37 pounds over the course of the study. The resistance-training group lost 32 pounds. A focus on weight loss would lead us to the conclusion that aerobic exercise is best. However, when looking at the type of weight lost it was shown that the aerobic group lost almost 10 pounds of muscle on average while the resistance training group lost fat exclusively and maintained their muscle mass. Most important, when the resting metabolic rate of the participants was calculated, the aerobic group was shown to be burning 210 fewer calories at rest per day!! In contrast, the resistance-training group actually increased their metabolism by 63 calories per day.
http://www.metaboliceffect.com/topic/38-nutrition-lifestyle.aspx"
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Replies
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I would like to state, this is why I continuously see people plateauing. The link provides all the sources as well.0
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Conditioner is better, it leaves the hair silky and smooth!0
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I need to start lifting at home.... just to work on adapting things that I can make be my weights0
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Thanks for the resource article0
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Conditioner is better, it leaves the hair silky and smooth!
Shampoo is better, it leaves you nice and clean.
Love the quote.0 -
Bump,
Great post.0 -
Why does it seem that these posts are always an either/or situation? Here's an idea - do both. Both strength training and cardio have things going for them. So, don't just lift weights and don't just run.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.0 -
Thanks for the post. I know in the beginning months, I was very focused on cardio, elliptical trainer, etc..for the last couple months I have cut cardio way back and increased my strength training to a heavier lifting routine 2-3 days a week. While the strength workouts don't burn as many calories as my cardio ones, so far it certainly hasn't stopped or stalled my loss.0
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Why does it seem that these posts are always an either/or situation? Here's an idea - do both. Both strength training and cardio have things going for them. So, don't just lift weights and don't just run.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
Exactly. I'm a firm believer that you have to do cardio and strength training to get the best results. But honestly, I don't care what other people do. They're not losing my weight......I'm the only one that can do that.0 -
Why does it seem that these posts are always an either/or situation? Here's an idea - do both. Both strength training and cardio have things going for them. So, don't just lift weights and don't just run.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
OP never said don't do cardio, just pointed out that one is better for fat loss then the other0 -
thanks! I needed that reassurance that I was doing the right thing!
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Great read...
: ))0 -
Why does it seem that these posts are always an either/or situation? Here's an idea - do both.
Love the article, but agree with this. Both have their place. I have seen muscle-bound guys who couldn't run half a mile if someone paid them half a Mil. Gotta have both.0 -
Why does it seem that these posts are always an either/or situation? Here's an idea - do both. Both strength training and cardio have things going for them. So, don't just lift weights and don't just run.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
OP never said don't do cardio, just pointed out that one is better for fat loss then the other
Exactly, and you are better off doing HIIT instead of traditional cardio for fat loss.
I wanted to stress this for the fact so many people are cardio *kitten* and don't understand why they aren't making progress.0 -
Why does it seem that these posts are always an either/or situation? Here's an idea - do both.
Love the article, but agree with this. Both have their place. I have seen muscle-bound guys who couldn't run half a mile if someone paid them half a Mil. Gotta have both.
Again, for fat loss, I am just stating that ST provides better benefits to cardio.0 -
I didn't start seeing results until I began strength training. If you're not sure where to start, there are tons of free workout plans on bodybuilding.com. I've heard good things about 5x5 Strong Lifts, New Rules of Lifting for Women, and many others.
I also add circuit training in my workout, super sets, triple sets, super set + active rest combos, lots of compound movements with a few isolation movements, do HIIT 3x per week and steady state cardio 2x per week, I strength train 6x per week. I love the results I'm getting Once I'm at a better body fat % I'm gonna ease up on the cardio. 0 -
Why does it seem that these posts are always an either/or situation? Here's an idea - do both. Both strength training and cardio have things going for them. So, don't just lift weights and don't just run.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
I completely agree with this. It's very reasonable to get 4 days of cardio plus 3 days of weight training in. It doesn't mean that you have to spend 7 days a week at the gym either: it's ok to do both in one day (and my bet is that most of my MFP pals can do it). Before I was lucky enough to live right next to my gym (making it easy to pop over multiple times per day), I'd do what I called the "Gym Rat Trifecta": one hour cycling class, one hour weight lifting class, one hour yoga, all in a row. Shavasana has never felt so good!
While we're on the yoga subject, why don't more posts include it as part of a healthy, well rounded weight loss (or maintenance) program?0 -
Another I'm right, your wrong post. If you look long enough, you can find a study on anything/everything that justify's anything/everything.0
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Why does it seem that these posts are always an either/or situation? Here's an idea - do both. Both strength training and cardio have things going for them. So, don't just lift weights and don't just run.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
this sounds good to me!!!!! Although not a fan of running would rather do spin class lol0 -
Bump for hte link !0
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This isn't an "I'm right, you're wrong" post. This is a post that merely states strength training is superior for FAT loss. If people actually read the article, the article states that aerobic training is superior for WEIGHT loss but WEIGHT loss =/= FAT loss. The article also has sources from very reputable journals.
Maybe the topic should be titled: "Why Strength Training is better for Fat Loss"
And please, someone find me an article from a reputable journal that states that ONLY pure steady state aerobic exercises maintain muscle mass so that it can refute the past 20 years of exercise research.0 -
Why does it seem that these posts are always an either/or situation? Here's an idea - do both. Both strength training and cardio have things going for them. So, don't just lift weights and don't just run.
Yeah, that's really the key to health. Aerobic exercise reduces your risk of cancer, heart disease, vascular disease, diabetes and other diseases. I do aerobic, strength, balance and stretching because I don't believe any one is "better" than the others. Unless your only concern is BF%, all are important.0 -
I have been a cardio "lover" for years and I love it. I lost most of my weight and been keeping it off. I love my cardio. However I always do cardio and weight training. Psulemon in your opion do you think it would be better for me to cut way back on cardio and concentrate mostly on weight lifting? I only have a few lbs I want to lose to get to my "ideal" weight. And I want to concentrare on fat loss rather than weightloss although they might go hand in hand. I'd like to maintain my size not get any smaller. Not sure how possible that might be for me.This is for all the cardio lovers out there that feel it's the best way to lose weight.
"Weight loss does NOT equal fat loss. You may be burning calories or losing weight, but that weight and those calories may or may not be coming from fat. If you follow the standard low-calorie-aerobic-exercise-model, you are likely burning muscle not fat. And a loss of muscle means a less efficient metabolism. This is the missing link when personal trainers and fitness enthusiasts embark on helping others and themselves create new bodies.
When personal trainers or exercise enthusiasts focus on weight loss, they are doing a grave disservice to their clients and/or themselves. It has been known for quite sometime that the low calorie aerobic exercise model creates a much less efficient metabolism in the long run. A study published in the Journal of the American College of Nutrition in April 1999 showed just how damaging the weight loss model can be on metabolic efficiency. This study looked at a group of obese individuals who were put on a very low calorie diet and assigned to one of two exercise regimes. One group did aerobic exercise (walking, biking, or jogging four times per week) while the second group did resistance training three times per week and no aerobic exercise.
At the end of the twelve-week study, both groups lost weight but the difference in muscle vs. fat loss was striking. The aerobic group lost 37 pounds over the course of the study. The resistance-training group lost 32 pounds. A focus on weight loss would lead us to the conclusion that aerobic exercise is best. However, when looking at the type of weight lost it was shown that the aerobic group lost almost 10 pounds of muscle on average while the resistance training group lost fat exclusively and maintained their muscle mass. Most important, when the resting metabolic rate of the participants was calculated, the aerobic group was shown to be burning 210 fewer calories at rest per day!! In contrast, the resistance-training group actually increased their metabolism by 63 calories per day.
http://www.metaboliceffect.com/topic/38-nutrition-lifestyle.aspx"0 -
Consider this when combining cardio and strength training. Your body can end up fighting for resource which MAY prevent your body from seeing the most benefits from both exercises.Why does it seem that these posts are always an either/or situation? Here's an idea - do both. Both strength training and cardio have things going for them. So, don't just lift weights and don't just run.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
I completely agree with this. It's very reasonable to get 4 days of cardio plus 3 days of weight training in. It doesn't mean that you have to spend 7 days a week at the gym either: it's ok to do both in one day (and my bet is that most of my MFP pals can do it). Before I was lucky enough to live right next to my gym (making it easy to pop over multiple times per day), I'd do what I called the "Gym Rat Trifecta": one hour cycling class, one hour weight lifting class, one hour yoga, all in a row. Shavasana has never felt so good!
While we're on the yoga subject, why don't more posts include it as part of a healthy, well rounded weight loss (or maintenance) program?
http://www.myfitnesspal.com/topics/show/504130-why-i-m-not-for-cardio-and-resistance-concurrently0 -
I have been a cardio "lover" for years and I love it. I lost most of my weight and been keeping it off. I love my cardio. However I always do cardio and weight training. Psulemon in your opion do you think it would be better for me to cut way back on cardio and concentrate mostly on weight lifting? I only have a few lbs I want to lose to get to my "ideal" weight. And I want to concentrare on fat loss rather than weightloss although they might go hand in hand. I'd like to maintain my size not get any smaller. Not sure how possible that might be for me.This is for all the cardio lovers out there that feel it's the best way to lose weight.
"Weight loss does NOT equal fat loss. You may be burning calories or losing weight, but that weight and those calories may or may not be coming from fat. If you follow the standard low-calorie-aerobic-exercise-model, you are likely burning muscle not fat. And a loss of muscle means a less efficient metabolism. This is the missing link when personal trainers and fitness enthusiasts embark on helping others and themselves create new bodies.
When personal trainers or exercise enthusiasts focus on weight loss, they are doing a grave disservice to their clients and/or themselves. It has been known for quite sometime that the low calorie aerobic exercise model creates a much less efficient metabolism in the long run. A study published in the Journal of the American College of Nutrition in April 1999 showed just how damaging the weight loss model can be on metabolic efficiency. This study looked at a group of obese individuals who were put on a very low calorie diet and assigned to one of two exercise regimes. One group did aerobic exercise (walking, biking, or jogging four times per week) while the second group did resistance training three times per week and no aerobic exercise.
At the end of the twelve-week study, both groups lost weight but the difference in muscle vs. fat loss was striking. The aerobic group lost 37 pounds over the course of the study. The resistance-training group lost 32 pounds. A focus on weight loss would lead us to the conclusion that aerobic exercise is best. However, when looking at the type of weight lost it was shown that the aerobic group lost almost 10 pounds of muscle on average while the resistance training group lost fat exclusively and maintained their muscle mass. Most important, when the resting metabolic rate of the participants was calculated, the aerobic group was shown to be burning 210 fewer calories at rest per day!! In contrast, the resistance-training group actually increased their metabolism by 63 calories per day.
http://www.metaboliceffect.com/topic/38-nutrition-lifestyle.aspx"
In terms of cutting fat, then it's better to concentrate on weight training, but that doesnt' mean you can't do cardio. HIIT has shown positive affects on this as well, as demonstrated by the article. Even anaerobic workouts are great.0 -
Why does it seem that these posts are always an either/or situation? Here's an idea - do both. Both strength training and cardio have things going for them. So, don't just lift weights and don't just run.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
That's what I am saying!0 -
Remember that not all the people you see doing cardio are doing it for fat loss. Some are training for distance events and conditioning.
The article is a good one for people who are new to the gym though and want a basic understanding.
Strength training may be better, but its conditional on what you are working out for, what your ultimate goal is.0 -
I have been a cardio "lover" for years and I love it. I lost most of my weight and been keeping it off. I love my cardio. However I always do cardio and weight training. Psulemon in your opion do you think it would be better for me to cut way back on cardio and concentrate mostly on weight lifting? I only have a few lbs I want to lose to get to my "ideal" weight. And I want to concentrare on fat loss rather than weightloss although they might go hand in hand. I'd like to maintain my size not get any smaller. Not sure how possible that might be for me.
My opinion would be, yes. I do cardio once or twice/week for 15-20 minutes each session (I do bike to and from work 2.4 miles each way). That is it. I strength train 3-4 days/week 30 min/session, and I am in the middle of a cut phase to get from around 10% fat to 8ish%.0 -
Remember that not all the people you see doing cardio are doing it for fat loss. Some are training for distance events and conditioning.
The article is a good one for people who are new to the gym though and want a basic understanding.
Strength training may be better, but its conditional on what you are working out for, what your ultimate goal is.
Yes and this thread is dedicated to fat loss. I understand there is different goals and perspectives and I believe in both. I am merely indicating that for FAT LOSS, weight training is better.
PS- I do P90X2 which includes HIIT, yoga and resistances training.0 -
Why does it seem that these posts are always an either/or situation? Here's an idea - do both. Both strength training and cardio have things going for them. So, don't just lift weights and don't just run.
I do days of lifting, days of running and days where I do running mixed in with other things like pushups, situps, lunges and crunches.
That's what I am saying!
please read the article.0
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