Should I just focus on cardio?

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Replies

  • jennismagic
    jennismagic Posts: 243 Member
    What are some basic strength exercises I can do? I know that I sound completely new to this, and in some ways, I am, but I have lost around 40 lbs. already. I just don't think I've done it the way I should have (i.e. proper diet). Until about a week ago, my only exercise was running (C25K), and I did it because it was easy after months of trying to do it. I'm concerned about how adding strength exercises will affect my upper body. I'm an apple, which is the probably the worst shape to have when you're overweight.
    I would suggest doing a combination of both. Do more cardio then strength training, but do try to do some strength training from time to time. I wish I knew that when I started on this healthy journey 14 months ago. Some of the best programs to do are those that combine strength with cardio. Jillian Michaels has some great workouts. 30DS (not my favorite, but it combines both) and JM no more trouble zone. You burn some nice calories and you get in some nice cardio and strength training at the same time. Win win situation. Good luck on your journey :-)

    I love Jillian. I have both of those, and just picked up her kick boxing DVD the other day. :D
  • temp666777
    temp666777 Posts: 169
    Fat loss happens in the kitchen. Focus overwhelmingly on what you eat.

    Read a lot of books and gain lots of knowledge! Eat well.
  • rapt1
    rapt1 Posts: 5
    Let me just say here.,,

    weights/more muscle mass increases our BMR significantly.

    plus would you rather be skinny fat would you?


    That's a myth. Muscle increases the metabolism only by a modest amount and the effect is short-lasting.
    So you think cardio is better for weight loss? I should say fat loss.
  • MsTanya77
    MsTanya77 Posts: 357 Member
    I say no. I made that mistake when I first started losing weight. I did nothing but cardio and yes I loss pounds, but I had to also deal w/ lax skin and little muscle tone. Strength training transforms your body's composition. Focusing on cardio will only make you a smaller version of what you look like now. Cardio and strength combined are key to transforming your body. A good mix would be 3 days of cardio and 2 days of strength using light weight and high reps.
  • mmapags
    mmapags Posts: 8,934 Member
    I'm going to recommend both. When you lose muscle mass it is very, very difficult to replace it. It is so much easier to just keep as much as possible to begin with. It will help you to insure that most of the 'weight" you lose is fat and not muscle. Take a look at Stronglifts 5x5. The website and the guy is weird but the program is great. There is also an awesome iPhone app to help keep track of the workouts. I like both, I run, do HIIT, Bike and Stronglifts 5x5. They are all good and best when mixed together!
  • rapt1
    rapt1 Posts: 5
    Starting strength is great. Focus's on basic whole body movements such as deadlifting, squats, powercleans, benching, military press.
    Here,
    http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
    You learn the lifts, start out light, very light. You will be adding at least 5 pounds to the bar every time you go to the gym. So don't worry if your only lifting the bar.
    I wouldn't worry about weight loss when you first start a program like this, give it 3 months or wait till you top out on the program then work on maintaining your lifts and cut your calories. There is no thinking in a program like this, there is even a calculator for the program that will tell you what you will be lifting the next time you go to the gym and you will be improving every time you go the gym once you learn the lifts. I can't say it enough, learn the lifts correctly and that means learning to squat below parallel. Once you get to a certain level of strength it's alot easier to lose. .
  • aproc
    aproc Posts: 1,033 Member
    Why would you think strength training would impede your weightloss? If being added in addition to cardio, then it could only make things better. I don't think it is ever a bad idea to add some strength training in at any point or weight. A lot of people prefer to lose weight first and then start working on building muscle but either way, I don't think you have anything to worry about as far as it affecting your weightloss. It would probably help a good bit.
  • hem8787
    hem8787 Posts: 50 Member
    I lost about 20 lbs a few years ago doing strictly cardio. The number on the scale went down and I dropped 2 sizes but my body still doesn't look the way I want it to. I am now "skinny fat". I have about 10 lbs to go which is why I joined this site. I am focusing more on strength training now as I realize that doing cardio isn't helping me get rid of the fat. I think if you are severely overweight, then definitely focus on the cardio more but I would not neglect strength training as it is very important to help get you looking the way you want.
  • Perfectdiamonds1
    Perfectdiamonds1 Posts: 347 Member
    I would do both although I started out doing cardio for the first month, I have now add strenght training 3x per week with cardio 3x per week. I do think that both work hand and hand. I'm fairly new to the site myself, probably right at 50 days or a little under that number. This is a lifestyle jouney so you want to tone as you lose the weight.
  • fiveohmike
    fiveohmike Posts: 1,297 Member
    You should check out the book "New Rules of lifting for women" Its an eye opener and will help you get the body you want, not just lose weight.
  • ninerbuff
    ninerbuff Posts: 49,039 Member
    I start ALL my overweight clients on strength and cardio combined. One started at 340lbs in December and is now 290lbs (at 6'2") and is starting to sport some muscularity in his arms and shoulders.
    Female who started at 230lbs (at 5'6") is now down 3 pant sizes at 190lbs since November and is getting firmer and firmer in legs and upper body.
    While cardio does help to drop weight, a good amount of that weight will be lean muscle. As as we know muscle by equal volume weighs more than fat. So if you lose 10lbs and 5lbs of it is muscle and 3lbs of it fat (the rest is water, etc.) because of lack of strength training, then you only lower your metabolic rate more making it a much longer and more difficult journey to get into the actual shape that you want.
    Weight loss by scale weight only isn't always the best win.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • fiveohmike
    fiveohmike Posts: 1,297 Member
    I start ALL my overweight clients on strength and cardio combined. One started at 340lbs in December and is now 290lbs (at 6'2") and is starting to sport some muscularity in his arms and shoulders.
    Female who started at 230lbs (at 5'6") is now down 3 pant sizes at 190lbs since November and is getting firmer and firmer in legs and upper body.
    While cardio does help to drop weight, a good amount of that weight will be lean muscle. As as we know muscle by equal volume weighs more than fat. So if you lose 10lbs and 5lbs of it is muscle and 3lbs of it fat (the rest is water, etc.) because of lack of strength training, then you only lower your metabolic rate more making it a much longer and more difficult journey to get into the actual shape that you want.
    Weight loss by scale weight only isn't always the best win.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    On a side note....Go Niners!

    < season ticket holder :)
  • ninerbuff
    ninerbuff Posts: 49,039 Member
    I start ALL my overweight clients on strength and cardio combined. One started at 340lbs in December and is now 290lbs (at 6'2") and is starting to sport some muscularity in his arms and shoulders.
    Female who started at 230lbs (at 5'6") is now down 3 pant sizes at 190lbs since November and is getting firmer and firmer in legs and upper body.
    While cardio does help to drop weight, a good amount of that weight will be lean muscle. As as we know muscle by equal volume weighs more than fat. So if you lose 10lbs and 5lbs of it is muscle and 3lbs of it fat (the rest is water, etc.) because of lack of strength training, then you only lower your metabolic rate more making it a much longer and more difficult journey to get into the actual shape that you want.
    Weight loss by scale weight only isn't always the best win.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    On a side note....Go Niners!

    < season ticket holder :)
    Can't wait for the new stadium to open in 2014!!!

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • fiveohmike
    fiveohmike Posts: 1,297 Member
    I start ALL my overweight clients on strength and cardio combined. One started at 340lbs in December and is now 290lbs (at 6'2") and is starting to sport some muscularity in his arms and shoulders.
    Female who started at 230lbs (at 5'6") is now down 3 pant sizes at 190lbs since November and is getting firmer and firmer in legs and upper body.
    While cardio does help to drop weight, a good amount of that weight will be lean muscle. As as we know muscle by equal volume weighs more than fat. So if you lose 10lbs and 5lbs of it is muscle and 3lbs of it fat (the rest is water, etc.) because of lack of strength training, then you only lower your metabolic rate more making it a much longer and more difficult journey to get into the actual shape that you want.
    Weight loss by scale weight only isn't always the best win.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    On a side note....Go Niners!

    < season ticket holder :)
    Can't wait for the new stadium to open in 2014!!!

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    My work is basically kitty corner to the new site :)
  • mmapags
    mmapags Posts: 8,934 Member
    I start ALL my overweight clients on strength and cardio combined. One started at 340lbs in December and is now 290lbs (at 6'2") and is starting to sport some muscularity in his arms and shoulders.
    Female who started at 230lbs (at 5'6") is now down 3 pant sizes at 190lbs since November and is getting firmer and firmer in legs and upper body.
    While cardio does help to drop weight, a good amount of that weight will be lean muscle. As as we know muscle by equal volume weighs more than fat. So if you lose 10lbs and 5lbs of it is muscle and 3lbs of it fat (the rest is water, etc.) because of lack of strength training, then you only lower your metabolic rate more making it a much longer and more difficult journey to get into the actual shape that you want.
    Weight loss by scale weight only isn't always the best win.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    On a side note....Go Niners!

    < season ticket holder :)
    Can't wait for the new stadium to open in 2014!!!

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    My work is basically kitty corner to the new site :)

    I'm guessing this wouldn't be the best time to sing "Fly Eagles Fly"? LOL At least you guys are NFC!
  • Sbehlmer
    Sbehlmer Posts: 464 Member
    I would recommend both cardio & weight training...both definately has it's benefits (I personally do cardio almost every day, & weights 3 times a week, & have seen a huge change in only 45 days)...

    Wishing you all the best!! :)
  • marycmeadows
    marycmeadows Posts: 1,691 Member
    Nope certainly not. Muscle burns more calories than fat does. Therefore, building muscle will help you burn more calories/fat even when at rest. Cardio is important, but by not doing strength training, you're doing yourself a serious injustice.
  • mfpcopine
    mfpcopine Posts: 3,093 Member
    For everyone who keeps suggesting that the OP do strength training, she specifically said she realizes it's important but doesn't want to do it now. She asked if it was all right to stick with cardio at the moment. That probably means she's concerned about being overwhelmed as she starts this program.

    Of course you're entitled to persuade her otherwise, but she was pretty clear.
  • ninerbuff
    ninerbuff Posts: 49,039 Member
    For everyone who keeps suggesting that the OP do strength training, she specifically said she realizes it's important but doesn't want to do it now. She asked if it was all right to stick with cardio at the moment. That probably means she's concerned about being overwhelmed as she starts this program.

    Of course you're entitled to persuade her otherwise, but she was pretty clear.
    Actually she's said she's more concerned with pounds lost and believes that strength will impede that. Of course loss of muscle will increase weight lost, but is that the kind of weight she wants to lose doing just cardio? That is information she should know before pursuing the cardio only approach.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • mmapags
    mmapags Posts: 8,934 Member
    For everyone who keeps suggesting that the OP do strength training, she specifically said she realizes it's important but doesn't want to do it now. She asked if it was all right to stick with cardio at the moment. That probably means she's concerned about being overwhelmed as she starts this program.

    Of course you're entitled to persuade her otherwise, but she was pretty clear.
    Actually she's said she's more concerned with pounds lost and believes that strength will impede that. Of course loss of muscle will increase weight lost, but is that the kind of weight she wants to lose doing just cardio? That is information she should know before pursuing the cardio only approach.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    This! Great reading comprehension.
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