Is Cardio Necessary? Weights only?

Noo, you should definitely do cardio! If not for the fat loss benefits, but for your heart and lung health

Maybe you should try upping the intensity of your cardio workouts?

I personally do a combination of cardio, weights and endurance training, and am currently in the best shape of my life. I do 3 weight sessions, 2 endurance and 2-3 cardio sessions a week. More specifically I do 2 cycle classes (I am prone to shin and knee injuries, so I know how it is to have to watch out for leg problems), either 2 pump or 1 individual weight training sessions or vice versa, running on the treadmill once a week, and 2 pole dancing classes.

Also, maybe you should try eating only half of your exercise cals back, and see if that makes a diff

Good luck!!

It's not usually mandatory. Create the deficit through your diet, and you'll still burn fat. Lift weights to preserve muscle mass in a deficit.

Bikram yoga is good cardio and spinning is easy on the ankles /knees

First, I would say that you should try eating only half or less of your workout calories back, since what your'e doing now is not working for you. Second, it's WAY past time to switch up your workout. Your body is very, very good at "adjusting" to a specific workout. That's why experts suggest switching your workout every 3-4 weeks, in order to "confuse" your body and keep you losing.

I would not suggest doing isolation strength exercises only. If you want to build muscle and burn fat at the same time, try a circuit routine with compound exercises, both bodyweight and more. Write down the exercises you plan to do, with how many sets/reps of each, and have little to no rest between moves so you can keep your heart rate up. Compound exercises are those that work more than one muscle at a time, like pushups, dumbbell lunges, dead lifts and weighted squats. The best thing about designing your own circuit routines is that it is easy to "switch them up" as above. Increase the reps or sets of a certain move, replace moves, go for longer or shorter from week to week, etc.

However, if it is "doing the minimum amount to get results" that your'e after, you better be prepared for a huge increase in intensity of the workout. Try HIIT--High Intensity Interval Training--aka Sprint Interval Training, or SIT. You can use it in any form of cardio, but the basic principle is that you interchange short bursts (think 20 seconds to 1 minute) of extremely intense effort with longer bouts (think 1-3 minutes) of a much more moderate pace. A 15-20 minute HIIT routine can replace a 40-60 minute routine of low to moderate intensity. Remmeber, however, that your body adjusts. If you use the *exact* same HIIT routine a month from now it won't be as hard for your body and you won't see the same results. On a treadmill, for instance, you may have to increase incline or speed during high intensity bursts over time so that you are at the same level of difficulty on them that you were at a lower incline or lower speed in the very beginning. Doing HIIT myself and not a very good runner, I had to change my high intensity bursts from 7 to 8 mph, or to 5-6 mph at a 6% incline.

I was a gluten fee vegan as of 2 weeks ago. I am slowly transitioning to Paleo but allowing myself my normal protein shake in the morning that includes gluten free oats.

I have tried ALL Jillian Michaels DVD's and P90 with absolutely no freaking weight loss.

I have been eating
Breakfast-Protein shake
Lunch- Kale Salad
Dinner-A lean protein with salad. (usually leftover kale salad and spinach salad)
Snacks- Fruit or raw veggies

Yeah, saying that it will be hard to obtain adequate protein as a gluten-free vegan is an understatement. And I wouldn't consider p90/Jillian as lifting weights. And having a couple small dumbbells lying around isn't a great solution either. Is it possible for you to join a gym?

First, I would say that you should try eating only half or less of your workout calories back, since what your'e doing now is not working for you. Second, it's WAY past time to switch up your workout. Your body is very, very good at "adjusting" to a specific workout. That's why experts suggest switching your workout every 3-4 weeks, in order to "confuse" your body and keep you losing.

Your body is not confused. No legitimate "expert" would suggest this. Continually switching exercises is the exact opposite sort of adaptation you want.

I would not suggest doing isolation strength exercises only. If you want to build muscle and burn fat at the same time, try a circuit routine with compound exercises, both bodyweight and more. Write down the exercises you plan to do, with how many sets/reps of each, and have little to no rest between moves so you can keep your heart rate up. Compound exercises are those that work more than one muscle at a time, like pushups, dumbbell lunges, dead lifts and weighted squats. The best thing about designing your own circuit routines is that it is easy to "switch them up" as above. Increase the reps or sets of a certain move, replace moves, go for longer or shorter from week to week, etc.

I agree with the recommendation of compound exercises. Everything else is mostly wrong and likely detrimental advice. Solely doing a circuit routine will not be ideal for your goals, and resting little or none at all between sets to keep your heart rate up is foolish. If the goal is to keep your heart rate up, you may as well just do cardio.

I second the "are you sure you're walking at 5mph?" question... that's a super fast walking pace, I have to jog on the treadmill to keep up with it. Also, what are you using to calculate your calories burned? A HRM? I ask because 657 calories is a lot burnt in an hour of walking... when I put it in for myself on MFP, it gives me 492. In the forums, I have read multiple times stories of people who started using a HRM and realised MFP overestimates calories burned by a lot. I personally could never put myself through hourly walks a day just to eat all the cals back.. I see it as undoing my work and would rather just eat 1200 and not exercise, if I had to choose.

So yes, I think maybe invest in a HRM or start eating back only half your exercise cals and definitely switch up your routine!

I don't want to get into an agument on here but weights will burn more fat than cardio. You need to have a balance like all things, I would suggest 1 hour a day fast walking, 3 days a week weights gradually going up to 5 when your body is used to it and try to do at least 1 sesion a week where you get properly out of breath and get your heart rate up.

Regardless of your weight, cardio will help you live longer. It trains your heart to pump more efficiently with lower oxygen demand, reducing your risk of dying from a heart attack (one of the most common causes of death in developed countries). I'm a family doctor and I recommend cardio to all of my patients, whether they need to lose weight or not. Even if you're not seeing weight loss as a result of your walking, it's still a good idea to keep doing it.

I'm so glad you said that!

When I started heavy lifting, plenty of people advised me to stop cardio. For me this isn't just about appearance or weight loss - surely we need to be thinking of our general health and fitness too? I do lifting and cardio, and feel good on it.

Edited to add: Let's not forget though that lifting is good for health too - helps to prevent osteoporosis, for a start.

simply put in the long run weight training will burn more calories but unless your trying to get buff which i doubt it would be okay to do both.

I do only cardio, and have lost 17 pounds since march. I burn about 1000 calories every time i go to the gym and i got at least 5 times a week

As a contrast to this post I've lost 20lbs and since march. I burn about 260-300 calories at the gym and I go 2-3 times a week.

If you want to change your body composition incorporate weights and resistance training into your regime. If you want be come skinny fat just do cardio

That's like asking if you should eat apples and oranges or just one or the other. they're both good for you in different ways so a combination of both is better than either by itself. But still, one is better than none.

Yes, do some cardio. It will help you reach your fitness goals.
And have fun :bigsmile:
I exercise 6 days per week - hours each day, but it's not work but play to me.
My exercise is: tennis, biking, hiking, swimming, calisthenics, sparing..whatever.
If it's not fun, forget it. I am into play - not work.
My health goals are to look good, feel great and live long.
Simple.
Good luck - ALL IS POSSIBLE :drinker:

the only thing necessary for weight loss is a calorie deficit

get it through calorie restriction......or create it with exercise.....or both

personally I do zero cardio......and its worked for me, with my goals

Our goals are our own, so if you are satisfied with these results, that's all that matters.
I would need cardio, because I compete in sports that require endurance.
Further, I see value in the cardiovascular benefits over muscle development. It's a balance.
On one hand I don't want to be like some bloated body builder in poor health, and yet I don't want to end up a scrawny girlie man with no muscles. Again, find where you belong between these extremes.

And just Keep Punching!

I have been doing Walk At Home for 6 months. Thats 5-10 miles a day at a 5 mph pace. It says I burn 657 calories per 5 miles. I keep my calories between 1200-1300 and I eat my workout calories back. I have not lost a single pound or inch. I also hate cardio because I have ankle and feet problems.

My question is...Can I get away with only doing weight lifting? I have 2 and 5 lb weights as well as 10 and 15 lb kettlebells.

I am built like a tank and always seem to build muscle quickly. Can I gain muscle and burn fat at the same time?

If I have to do cardio whats the minimum amount I can do and get results? I am sick of walking hours on end and not seeing results. I have also done the original tae bo with no weight loss either. I even danced hours a day with no weight lost either. I am just getting fed up with my zero results.

Thanks so much for the advice.

Hi Zoey

It isn't the speed of your walk that I question, I know it is fully possible to walk that speed - what I do question is the actual burn though.

657 calories burned for 5 miles is a hell of a lot, if you walk the 10 miles per day that is a total of 1314 calories due to walking alone? I would dispute that and say that the real burn is around half that.

If you eat all your exercise calories back, and you are eating an extra 1314 per day, but that actual burn has been doubled due to miscalculation of exercise calories, you will end up with no weightloss - exactly what is occurring.

How are you measuring the calories burned?

Try taking your walking outside.