Only lifting weights no cardio reddit results Best advice I got on my department before I started. I'll also bet you'll like how you look and feel more as you get From what I’m fishing from this post is to “not do cardio and only weight training. instead of Squats, Pushups or burpees, try high knees, steps, butt kicks, jumping jacks, skip rope, fast Punches, sprints, etc. In this in-depth guide, we explore the important understandings shared by Reddit factors, revealing impactful techniques to attain weight management goals without only depending on standard exercise. Contrary to popular belief weight training can provide a rigorous calorie I started lifting weights little over a year ago. I’m walking 3ish miles a day but no more Orange Theory or running. g. It only knows your weight and your heart rate. I started with only doing 15 minute walks on the treadmill. i take a class that combines cardio and weight training over a 45 minute period. It's a much better idea to use lighter weights at first and have good form than try to be all Herculean and injure yourself. I saw results very quickly from not only working out for the very first time but also because I changed diet to a modified paleo. You must have daily movement to lose weight or maintain/be healthy. Personally I think that is the most important thing. In fact, lifting before cardio is preferable, because it requires more energy and focus. Yes cardio is the key to losing weight. If you'd like to try weaning off the sticks you should look into vaping. The keys to remember for safe and effective rowing; Drive with your legs making sure to fully extend them, then keep a tight core/flat back and lean back slightly at the top 30-45°, then bring that handle to mid stomach by pulling with your arms (eeping your elbows down but slightly angled away from the body about 45° here too). I don't run anymore because I don't want to lose too much water weight through sweat from running, but I do want the cardio benefits of walking. As warming up really only requires light cardio, or more importantly warming up with the actual lift and light weight working up to your working set weight. If you lift for 60 minutes or run for 60 minutes then the calories burned in those 60 minutes are greater for the runner. Each day finishes with 10 minutes of rowing. By the end of this week, I’ll have been lifting weights for about 6 weeks and paying attention to my macros for about 4 (following the advice of a medical professional and am eating 40% protein, 30% carbs, 30% fat and aiming for at least 100 g of protein every day that I workout). Thing is, I don't enjoy lifting weights (I also hurt my back recently from improper lifting form, which was frustrating and very stupid of me) but I really love walking as my primary form of exercise! I started off at 140ish lbs as a 28 year old 5’4” woman and got down to 120 lbs with diet modifications and weight lifting. At first I was only doing cardio for 60 minutes 5 days a week and really enjoyed it. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! • It's not about simply training cardio & weight on separate days but making them individually a focus for 4-8 weeks at a time. Most would burn more during the exercise with the cardio, unless you're really pushing hard through a weight circuit with short rests, but then you have to consider post-exercise calorie burn and if you're lifting heavy weights with decent volume that will be considerable and steady state cardio vs heavy lifting may end up similar. I have worked out most of my life lifting weights and to a lesser degree doing some form of cardio. Things like jumping jacks, a light jog, some burpees, rowing, etc. (To me, that sounds like "light exercise Yes. Should I do cardio only for a month without lifting iron or no? I think it’s great if you enjoy lifting weights and sounds like your routine will show results if you also look after your diet! For me at least I had to try a few different things to find what I enjoyed and could keep up consistently. I lost 3" on my waist and a little more up towards the widest part of my gut. I walk 30-60 min 6 days per week. If that is lifting weights then great you will see results. My body loves it, I've seen more gains than ever from doing it this way. Friday/Arms: 6 sets. See with aerobic/calisthenics you generally engage multiple muscle groups at the same time. I can only speak from experience but when I quit cigs I didn't notice a huge change in my energy levels when it came to lifting. Mix it up is the best way, do weight lifting to gain muscles and help burn the calories faster, and do cardio to lose weight faster and it's simply good for your overall health. Weights and cardio, cardio only, weights only just do what you will consistently do. So, if you have been wanting to increase your muscle strength and push your limits, weightlifting can be an effective way to achieve this. 3 on triceps, 3 on biceps. Plus when you walk you can do fun things like listen to a book or watch a show. Squat + Curl. It also seems to improve things like HDL (good cholesterol) more than weight training. I split it up into upper body and lower body, and use the maximum amount of weight I can lift. So you really should be doing both. No complete rest days needed. Your results will diminish and your restricted diet is now your maintenance and that is very hard to sustain and usually leads to even greater weight gain. If you train cardio, your max effort strength work will take a hit. doing cardio is essential Getting started with fitness - for the absolute beginner with no idea of where to start with getting started. The problem with restricting calories and doing cardio though is the adaptations your body has to that. (‘Resistance-run’ means weights before cardio and vice versa. My cardio is on the treadmill for one hour at 15 incline for 3. Your muscles burn (more) calories even after workout, unlike cardio. Doing only cardio and diet, I tend to lose more weight overall. "oh, weight training will make you bulk up and you won't slim down. Coronavirus lockdown kept me from being active, and I'm rebuilding my muscle mass again. I am 32 and am slowly getting back into lifting weights. The problem with a lot of people is they hear something once and believe it to be gospel, especially when it comes to weight loss. Cardio exercise obviously has many general health benefits. Weight training is a lot more superior to losing fat than cardio. Hi, I'm a 31 year old male, 5ft 9in, 190lbs, moderately fit but I'm also a baker and that's lead to some excess weight. I’ve had good but slooow results in the past with lifting for weight loss but this time I’ve been going with long walks, yoga for flexibility and now running and I’ve lost weight faster than ever before and feel really good for improving my cardio health and getting bendy. Or "women should ONLY do cardio cause weight training will make you look like an Olympic body builder". I stick mostly to weight training to keep my joints strong and for body aesthetics, mostly. ” Rebecca Catherine Smith, who has more than I adore cardio and weight lifting, so I currently lift 3-4 days a week, run once, soccer practice which is cardio conditioning for 90 mins and soccer games which are 90 mins no break and 45 mins prior warm up. The only cardio I get is my step goal. A good exercise that illustrates this is the slow, single rep push up (and down). Really marginally. Enhanced muscle definition. You often do 45 mins - 1 hour and some exercises might be done for 3x15 reps etc so you're getting that eccentric heart hypertrophy too. you don't even have to do any cardio and can lose significant amount of weight! if u want to hasten a process by a bit u can do light cardio which burns calories which in turn leads to a greater weight loss (than when on a deficit-diet with 0 cardio). But lifting 3-4 days a week is a big change and I love it! Before I was running like 5-6 days a week and it killed me! I'm down 50 lbs this year, lifting heavy three times a week. Weight lifting, 3x a week. I didn’t see changes in a week, the changes took around 1 month to see some change but 2-3 months to really see results. However I did go from hating lifting to being addicted to the results and performance on the fire ground. I only add cardio when strength training and diet alone aren’t working. Stretching before and after is huge too; I do active stretches before and static stretches after. Results in weight loss, muscle definition, The first one is diet, and the second is maintaining lifting while losing weight (so also diet). Weight lifting will also help mitigate the effects of weight loss—the body can only burn so much fat per day and then it breaks down other tissues in the body. 2K votes, 436 comments. Tues Thurs 20 min cardio followed by 40 min lifting. Is cardio beneficial to your health? if so what are the benefits? can those benefits be gained from only lifting weights? Aerobic (e. LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). There are some really good PPL suggestions in the wiki of this sub. I love biking and watching TV after a weight lifting workout. Since your weight remains the same, you increase intensity by exerting greater control over form and timing. Now I’ve been doing an hour to hour 30 minutes of run/walk around 4 times a week with a calorie deficit and I’ve lost nearly 30 lbs so far Cardio is great for your overall stamina, heart, and oval fitness and great for burning calories. Weight Loss 101 - if you want to lose weight and don't know how you should do that. Deadlift/OHP/Chin Up (Jugg) Squat/Bench/Row (5/3/1) Day 2. Usually a mixture of cable, machine, and free weight exercises. But always only 1-2 times a week. I like weight lifting and I'm getting into biking and I'm hearing a lot of people say that weight training and cardio can't go together properly but I want to hear what others say about their experiences. Unless you’re doing like 5 exercises or low rep/set. Its only one less day of lifting, but 2x as much rest. Diet is king, doing a daily 30-60 min walk is plenty exercise. Also, take the time to work out a routine with her and show her the ropes at the gym, because the free-weights section is super intimidating for beginners, especially In the end, the best exercise you do is the one you want to do. This way you can focus on your lifts on weight training days and running on cardio days. On top of all the lifting and cardio is diet. They will not. I was able to lose extra stubborn weight that was not quite possible before. ” Well, I did that for a good 4 months at the start, all I did was gain lots and lots of muscle and more fat. No warmup and no stretching, though I always love it when I do and really, I should do that more. Weights are the only thing that I can say made me love my body. I also do 5 minutes of sit-ups, crunches, or legs raises for core at the end of every session, then finish with 15 minutes of cardio. You're right, you can definitely run into problems there. Working out 1-2 sometimes 2+ hours at the gym 6 days a week and barely had anything to show for it. It was the gym twice a day, replacing 3 cardio sessions per week with weight lifting. " Such crap. Honestly I can see myself dropping to 4 at some point and trying to up the conditioning, but making that decision to lift less to get better results is hard, but I felt the same way going 6 to 5. i find myself much stronger and more fit because of it. By incorporating these actionable methods into your routine, you can make meaningful strides toward your wanted weight. I did notice a difference in my ability to do cardio though. Haven't raced in a few years but started lifting about a year or so ago. It shouldn't matter if someone only wants to workout on the elliptical or only wants to lift weights. However, one’s metabolism is raised for a longer time with weight lifting (up to 48 hours) and the net calories burned due to the heightened metabolism may favor weight lifting when that is taken into account. At first, I was starting to look skinny fat. Or just try out running on off days and lifting on the Cardio before weights to warm-up is history; I'm too pre-fatigued, especially with big compound movements and my reps suffer. There are pros and cons to weight lifting for weight loss. Body weight exercise takes even more skill than free weights. 4-5 rounds Day 1 chest and bicep day Day 2 Olympic lifting day-clean, snatch with wod Day 4 Rest Day 5 Back and triceps day Day 6 Legs and shoulders with overhead squats Day 7 cardio if needed- slow steady state But since I started hitting those calories and eating that extra protein, the only results seem to be I am putting body fat and visceral fat back on, but not converting it to muscle, despite going to gym four times per week and lifting increasingly heavy weights. First, the cons: it increases hunger cues, which can make it tougher to stick to a calorie Well, weight lifting is primarily anaerobic, and cardio is aerobic. Don't get me wrong, I love lifting, but it's easily the least exciting exercise I get. My routine works for me because I lift 3 days a week M,W,F and then run on T and TH. This results in quicker muscle fatigue and lactic acid buildup, which reduces your overall ability to lift. Renegade Rows. I guess if you are doing a full body work out taking a week off for recovery would be best. Going from a sedentary lifestyle to 5 days of lifting and cardio is just asking for injury. Cardio on your off day. And I walk my dog 2x per day for about 20 minutes, but at a leisurely pace because he wants to stop and sniff everything. I’ve “only” been losing about a half pound per week on average (so about 250 cal deficit), but I’ve been happy with the results. Sep 19, 2017 · Smith’s post, which has received more than 14. Lastly, if you're going to sprint or do any serious cardio besides light 5 minute warm ups, save it for after the weights. Strictly lifting for only 20-30 minutes isn’t shit Seriously, all the ladies I know who talk of "working out", mean running. This type of test is going to yield the better result. During that time, I sprinkled working out at my school rec. Since picking up weight lifting a few months ago, I look toned and feel stronger. However, when summer came, I was unable to use my school’s rec since I didn’t have summer classes so I just stuck with cardio straight for 3 I do 4x a week lifting and 3x cardio :) Cardio helps the recovery, it helps improve my endurance when lifting weights I rarely get gassed. i didn’t realize that there might be counter-productive aspects of combining the two. Benching 205(weighing 160) for 6 shitty reps and wondering why I can't go up in weight or reps, and my form just gets progressively worse. Cutting calories is the spending less, lifting weights is the making more money. We would like to show you a description here but the site won’t allow us. No doubt that weight training is going to be the key to building a great physique, but cardio 2. Ease into it and strength takes zero hit. You're new to it and will see results no matter what, but weight training is far more efficient for your goals. You'll burn more calories lifting than doing cardio and your muscles will passively burn more fat as they grow. I used to dread cardio as well, but with HIIT less can be more😊 If you're doing HIIT after lifting, a short session (8-15 minutes of work) will definitely help target fat but I would suggest stick to movements that don't focus on keeping perfect form (e. However, with the time you have I think you can do a really general PPL routine. ADDING cardio while providing the same training stimulus to your muscles and staying at the same weight won’t contribute to muscle loss. cardio doesn't maintain muscle Sep 19, 2023 · This results in improved strength and the ability to lift heavier weights over time. I lost half of it doing cardio only in a matter of a couple months, whereas the second half has taken closer to 10 months to match doing weight lifting and cardio. people are really quick to say that cardio burns more calories which seems like the better option but weight lifting helps to maintain and even put on more muscle mass. Depending on what your goals are, and I assume losing weight is yours since you do a lot of cardio, two longer sessions per week is fine. My advice is to start out just lifting and then gradually work your way into doing more cardio. ) check out a few of those routines, you could easily select a few of the body weight only routines, and doing those along with one hard lifting day and you’ll still get some results Gaining healthy mass with only cardio is very difficult - even most endurance athletes (with the exception marathoners, distance cyclists etc who have to keep bodyweight very low) utilize weight training in order to build mass and strength. Yes but OP didn't mention body composition. Can I skip cardio and just lift weights? Yes, weight training burns calories…. Make it 2 hours total per session. If you want to lose weight diet is the most important thing. Strength training will shape your body better. I have done a lot of bodyweight workouts up until now but I want to incorporate lifting weights into my regimen at 2-3 times a week. I lift twice a week using the Juggernaut Method and superset 3 lifts together. Oh and don't worry about how much you lift, worry about form. Stop cardio and lift weights. I have nothing but good things to say about weights. Once I started lifting, I look like I've lost another 50 lbs, but I've gained weight (only about 3-4 lbs) in the last 3 months. And then do HIIT on the side! Lifting weights will give you the toned look and slim you down. The part I did not agree with was where it said you should only do 60 min a week of strength training and concentrate the rest of your time on cardio. You can be an ultra-fit bundle of muscle pushing massive weights around, or an overweight weakling struggling to lift the lightest dumbell, and the watch to receive identical measurements. Even if you start by squatting just the 45-pound barbell, you’ll probably be able to add 5-10 pounds per workout your first month and beyond. I've lost 13 lbs and more than 2 inches off my waist in 5 months. Mix up the cardio too dude. The experts are, in fact, correct because they typically provide context and aren't merely saying "never do cardio, only lift weights". During your day, I would do the weight training first, and run later in the day (with at least 3 hrs in between the end of the weight training and the start of the running. It’s dynamic, challenging and fun. Lifting is essentially a goal to do the exact same lift every ingle time just with more weight. There's no magical number of days you NEED to go work out. While a general weight lifting session of an hour won't burn as many calories as a 6mph run on the treadmill for 60mins. I think 6 has some value, particularly for a beginner, but 5 days is superior for me now. 3 grams of protein per pound of body weight and to maximize results at least 1. People who are only concerned with the aesthetics usually only use weights since their exercises are more isolated and provide the best results for certain muscles. 8 mph. I may be one of the very few people who actually prefer cardio over lifting weights. Just go lift and enjoy after a while you will see results then perhaps your diet may change. Now I only lift 3 days a week with each session no more than one hour of lifting. I’ve been as low as 110 lbs and felt skinny fat then. I only go to the gym 2x a week (to lift heavy on lower and light on upper) but the other days is some form of slightly more intense cardio (incline walk, stair master and running/jogging, jump rope) for 25-30 mins and I don’t know anyone that gets a full lift in 20-30 minutes. Cardio only allows you to burn calorie during the workout but after you are out of the gym, your metabolism is not as improved as weight training. u/ALT_enveetee and several users also brought up how cardio only and "skinny fat" bodies are vilified in this sub, and those have been my observations as well. Only weights. You'd be lucky to even burn 200 calories in an hour long weight lifting session. 😅 No cardio, no cool down. During my previous weight loss, I only did cardio and drastically changed my diet, which was successful in weight loss. the question was can you lose weight without any cardio and by lifting weights alone. Same sets and reps as usual. Do what you can maintain for the rest of your life. There are good sources though for example 8 oz of chicken yields 60 grams of protein. When I was in the US Army I used to alternate weightlifting days and running days and it felt great. I’m losing weight right now, so eating about 1600 calories a day. These will get you in better overall shape way quicker then lifting weights. I realized I wasn't see the results I wanted (I looked more skinny fat) as far as muscle tone and then switched to Zac Perna's 6 day spit program. Your Apple watch is wrong, especially if it says your burning twice and many calories lifting weights. This doesn't put a huge strain on my muscles, so there's no fatigue before I It also said cardio is more important as your heart is the most important muscle. Weight lifting may actually have you gain weight since bigger muscles weigh more. Strength training. 🤷🏻‍♀️ I do this 3-5 times a week. Saturday is 60 min lifting with a trainer and Sundays are either off or maybe will come in and lift for 30-40 minutes. 15 minutes warm up. We all lose a little muscle when losing weight, it’s not really noticeable unless we maintain a deficit long enough to become underweight. Both have their own benefits. With cardio, often times i have to exert a lot of physical and mental energy just to burn 100-200 calories on say a treadmill, bike, etc. personally, I do weight lifting and then do hot yoga classes, which are essentially hiit because they’re so damn hard and I found this to be giving me the results I’m We do cardio 40 mins to start (treadmill for me, elliptical for him) then the next 90 mins or so is all weight training, resistance machines, squats (on squat rack). all of it helps recovery and allows you to perform better in the gym. Fat loss is entirely depending on being in a negative energy balance, however the method in which you get to become in that energy balance is 100% independent of the outcome (diet vs weights vs cardio) Cardio should be used only if needed to further enhance fat loss, however should never be done to replace weight training or to the point that As we all should know, weights allow you to target very specific muscles. If you increase exercise to include cardio and weight lifting together, make sure to increase calories. Lifting weights is fun, but doing cardio is better and you will see progress faster. Ideally, that would be both, but we dont' live in an ideal world, and you might hate one or the other. If you’re trying to cut weight at a quicker pace, keep up the weight lifting and hit your protein targets (to preserve muscle - if you’re already “quite muscular”, you certainly won’t gain any muscle while lose 1kg a week). I’m not against going out my comfort zone if it means better results but I really wonder if all these fitness bloggers shit on cardio for good reason or if they just avoid recommending it since the majority of people can’t stand it lol. You can message me I’ll let others who know more about other forms of training speak to best practices for those. You can't out train a bad diet. High intensity cardio isn’t going to burn as many calories as you think, and it will trigger more hunger signals. CPT here (Amercian Council of Exercise) here Not only do some trainers have VERY little training but a lot of them aren't certified at all. It's true that I wasn't doing cardio when successfully weight-lifting at 20, maybe just 15 min on a thread pre-workout. I don't understand people sitting on a treadmill/elliptical/bike for hours at a time. Do your cardio after your weight training. Like others everyone has lost more weight with weights than cardio alone. It took about six weeks for people to notice the cardio+weight lifting+weight bearing exercises. The answer is a calorie deficit is needed to promote weight loss, independent of lifting weights or not. The south beach diet is a good framework for clean eating. I love hiking on weekends. Anecdotally I have also experienced similar results. That's not to say you can't get comparable results especially with the upper body, but they generally need to be on a solid program as opposed to common things I think it's a great start! I bet you'll start doing more once you get more into it and feel like you can do more. Personally I went like 22 years without truly understanding that A) Cardio is best for weight loss B) Why cardio is best for weight loss Also, never once did I hear from my phys Ed. I did suspect that (cardio or lift) but always found conflicting information. Although I have some results in my goal to build muscle, I was thinking of doing only cardio for 1-2 months without lifting iron. This is because without lifting a portion of lost weight will be muscle whereas with lifting it will be practically 0. I also feel better. For those who chose weightlifting, and want the type of results weight lifting can provide, they just have to eat more and limit cardio. Doing hours of intense cardio isn't ideal for building muscle period, but 20-30 minutes of moderate post-lifting cardio followed by a proper meal is just fine. Jun 13, 2017 · What she does now: My routine now consists of higher-intensity weight training, no more than 12 reps. I've seen some conflicting information about combining cardio and lifting. SS = Starting Strength. Also lifting weights burns few calories but puts more stress on your body in terms of nutrition requirements. Feb 26, 2025 · While it’s clear weight training burns fat better than cardio, cardio training may target the waistline more specifically than lifting weights. Incline Dumbbell Press. if i had to choose between weight lifting and cardio, i will always pick weight lifting. I for instance went from light cardio, feeling like a chore to 6 days in the gym, doing Push, Pull, Lower Body splits for 1. 10-15 minutes cardio on upper body days, (about 1. Keep lifting heavy, maybe throw in some HIIT, or a cardio day. You don't have to run or do an HIIT workout everyday, but you have to move. Doing lifting, cardio, and diet, I lose less weight but I notice significant fat loss from my waist and hips. I lift 5 days a week and kickbox or box for an hour afterwards 3-4 times a week. I’m no expert, but I can testify from experience that you should just go Sweat is no indicator of quality of workout and certainly doesn't indicate if your training is in any way cardio-esque. It depends on your level of skill. Dumbbell Row + Fly. Workout Routines - choose a time-tested, proven routine for best results. Personally I would choose weight training. I only lift weights 3x per week (on top of walking). Make it fun or its going to E. "cardio") and anaerobic (e. I also do cardio 2-3 times a week, so ymmv, but as long as you’re in a deficit you We would like to show you a description here but the site won’t allow us. You need at a minimum 1. Cardio/HIIT + Weights + Whey & Malto Cardio/HIIT + Weights + ONLY Whey Weights + Only Whey Weights + Whey AND Maltodextrin. I run because I love the mental benefit of it (much better mood in my case). Having "light" climbing days may be the way to go, where you only do fairly straightforward, shorter runs with longer breaks and don't stay in as long. Back in the day when when I was doing weight training and cardio, I wanted to add yoga. 5k likes, revealed the three reasons why women need to ditch the mentality that weights result in bulking — and why they should start lifting: What changes is the amount of cardio or weight training I do in a given workout. I started lifting heavy in April of last year and my body has completely transformed like never before. Weight training is your best bet, but cardio may help trim you down. If circuit training isbt it then go back to weights plus additional cardio. Dec 17, 2024 · A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Sep 19, 2017 · A fitness instructor has posted a stunning transformation on Instagram, proving to her followers that lifting weights won’t make women “manly. I quit them almost two months ago but I still use a vaporizer daily. The idea is to train strength for something like 4-6 weeks while only doing enough cardio to maintain your fitness level. I subscribed to this train of thought and only ever achieved average results. Just go even if your there for 15 mins it's better than sitting on a sofa. . Albeit I'm no physical therapist but my ACE cert was pretty damn extensive regarding cardio (specifically running) and weight training, starting with base training and functional moving. 75 miles) /2 Days a week 30 minutes cardio, 30 minutes of ab specific work because I love moving and sweating while hating myself / 2 Days a week We would like to show you a description here but the site won’t allow us. I lost over 120lbs myself. Your body can only digest so much lactate so be aware whey is strictly a supplement. I have a sedentary job and when I go from sitting all day to weight lifting lately my body just feels achey and tight all the time so I want to incorporate more yoga into my routine. ) also 574 votes, 66 comments. So personally I believe weight training is better for fat loss. Compared to say, hiking, biking, kayaking, basketball, soccer, or all kinds of exciting sports. I lost weight, starting with no weight lifting and then adding it about halfway through. I found that doing a few standing postures before hitting the weights helped to raise my energy after a work day. Eventually what will happen is you will shrink and look the same, so you want to incorporate lifting, but if you're fat work on cardio more than lifting. Running after a weights session was physiologically more difficult than doing it before lifting weights. In a long run I learned resistance training helps more in weight loss than cardio. And if you lose lots of weight it will help retain your muscles too, instead of getting burned altogether with your fat. I gave up on weight lifting many times because I just felt like I was going to hurt myself, jerking around weight that I couldn't lift properly, or that I was just not making any progress for the same reasons. If your priority is running, run before you lift. Weight lifting isn't just about pure strength though, it's about endurance too. Sometimes fitness really is just about feeling better and being healthy. The effects that aerobic activity has on your body: · Improved circulation and lower blood pressure · Increased lung capacity through stronger respiratory muscles · A stronger heart, which boosts pumping efficiency and lowers the resting heart rate In my opinion tho, you should keep weight training. My goal is mainly fat loss so I was just trying to burn as many calories as possible. Your body needs time to rest) I highly recommend weight training first and running second as it is much easier for your body to recover from the gym than from a run. Further more lifting weights will increase your metabolism for up to 36 hours once you leave the gym making the total calorie burn higher than just cardio. This is one of the reasons I like cardio because it promotes general health. I looked only marginally different at 245 and 190. I wanna get rid of my belly fat, or mostly my chubby physique. You will burn a god 65-70% of that. What I mean is the vast majority of people who do weights versus bodyweight tend to have better results with hypertrophy with weights because things like progressive overload is easier. Cardio could lower your resting heart rate and increase immune response, potentially helping you live longer. Cardio is usually used as a tool for weight loss and only that. Now when I say lifting weights I do mean heavier weights. I would add HIIT and cardio into my routine if only I had the time. 3x a week is fine. This job requires some strength, some cardio and alot of balls. The dietary changes showed almost immediately, it seemed like. So it would like something like this. You don't just walk in, deadlift your 1RM and then leave. Lately I've been bored of lifting weights (I've been doing it for almost 4 years) and I feel the best when I run and do other forms of cardio. It was a hard adjustment for me because I loved cardio. The energy from weight training was too different. Hey OP, like you, I love cardio over lifting weights but started running more seriously during March in training for a marathon next year. I’ve done this the last year or so and have seen see so much better progress. I do exercises that have big, compound movements and involve the biggest muscles — like your quads, hamstrings and glutes. 30 minutes lifting and 30 minutes of cardio. 45 minutes to 1 hour on full body weight lifting heavy until failure. But here is the deal. This is garbage science. Worked out about 4x a week and saw results a month in. Should be worth a try. Bench Step Ups. For example Monday Wednesday Friday I did weightlifting days and you could simply do about an hour or so basic whole body or upper body routine the same for each of those days or you could do a push-pull leg split those 3 days That way you hit everything a little bit deeper. I found that once I saw results and felt better I wanted more so my diet changed up. The Fitness subreddit as a whole leans heavily towards weight lifting as opposed to cardio in terms of its content, but that's for a few very good reasons which you'll discover along the way (one being the general population's lack of knowledge regarding weight training). Right now my routine is: Mon, Wed, Fri Cardio, 45-60 minutes of either biking or running. To convince your wife to lift, you need to show her good evidence, like this thread and other studies that show how weight-lifting is good for health and WILL NOT make her bulky. Cardio can have a positive impact on strength training, yes. If your priority is lifting, lift before you run. How is it that you believe cardio alone is superior to cardio and weight training? Personal experience (yeah, yeah, anecdotal evidence boo). Has lifting weights changed y'alls life? I have read people post on other subs about how life changing weight lifting was. I do lifting and cardio 6x a week, with them offset so I get one day per week with only lifting and one day with only cardio (I make that day hard cardio). So since fat loss is the overall goal rather than purely weight loss, doing a combination of all three is the most beneficial for me. I'll do warmup cardio before each weight training session, but I also incorporate 1-2 days of moderate cardio throughout the week which is usually running outside. Beginner PPL with no cardio included should only take a little over an hour. Other days I do cardio but strictly my only 2 lifting because of time constraints. This is when I started seeing serious results with muscle tone (newbie gains are a thing). The FAQ in this subreddit is excellent for general fitness advice, regardless of your goals. Hope this helps Day 1. Which is fine! I think it's much more expected than weight lifting and seems to be what "fitness" means for them. Some of that takes time to tweak for your needs. Listen to your body and respond. You can't just dismiss the effect with a wave of the hand by saying "cardio group needed to replace carbs from calories burned". I tried yoga for relaxation after weights and it didn't seem to work as well. I’m not even taking into account rest between sets, cardio, flexibility training and sauna time. The reasons being that lifting bored me and I wasn’t willing to work hard High rep bodyweight on the other hand excites me. true. teacher in middle school or HS about Calories In/Out, calorie deficits, etc. This allows me to really get a hard workout in. My average steps per day over the last 5 weeks is 7800. Squat/Bench/Row (Jugg) Deadlift/OHP/Chin Up (531) How I do it - 6 Days/Week: 5-10 minutes cardio warm-up before weights (walking briskly on an incline works) / 4 Days a week. Honestly, 4-5 days/week climbing sounds awesome but also really draining. Some people say to do it some people are against it. 5 to 3 hours a day. 5 months later I'm doing 3x HIIT a week, 2x light lifting a week, cardio every day 20 - 45 minutes depending how I'm feeling, and 3x reformer pilates a week. Lunge + Front Raise. I may hate lifting weights but I do think it’s necessary. It is body recomposition - losing fat and gaining muscle/strength the most effective way. Man, I wish I knew the answer to this. During pandemic gym closures I started finding other ways to work out and also took up walking anywhere from 2 mikes to 6 miles most days. ) Here’s what they reported: EPOC, the measure of the afterburn or energy output after you stop exercising was greatest when cardio was done before weight training. X3 was good for me because all the workouts were only 30mins, and were either fully body weight or required minima equipment (dumbbells or bands, a pull up bar. Studies I have read put that muscle loss at 30%-50% of weight loss if you aren't lifting. If cardio is your focus in a workout - do it FIRST (that is when u r most energetic) but if it is weight lifting then do a short warm-up (walk on treadmill) weights and another bit of cardio after to get rid of the accumulating lactic acid and prevent DOMS (delayed onset muscle soreness) or just walk home from gym. 1 rest day. If it even does any such computation for weight training. Example: Monday: Cardio AM, Weights PM Tuesday: Cardio AM, Cardio PM Wednesday: Cardio AM, Weights PM Thurs: Cardio AM, Cardio PM Friday Cardio AM, Weights PM He basically ate spinach and steak at a caloric deficit while doing this. So if I were OP I’d do constant daily walk plus weight training. Probably not much, however having the motivation to do five minutes can encourage you to eventually do more. Also, I no longer do big compound movements in the 3 x 8-12 range, I'll now do 4-5 x 4-6R. switch to 45 minutes of higher intensity weight training (smaller breaks between lifts and more weight) at the beginning of your workout and then do 20-30 minutes of interval training on the cardio equipment of your choice. I did not include cardio in this example except on that 5th day. 5 grams of protein per pound of body weight. This is the same as what I’ve been doing lately. Maybe if for your first cardio sesh you do a 5km and then a heavy squat session the day after. I really hate cardio besides hiking. Sometimes it's a 30-minute walk to put me over the top, but generally it's just living my life. If you want to maximize hypertrophy, separate cardio from weight training to the best of your ability such as same day different time, after weight training, or on your off days. Weight train. i also do separate cardio-based classes and then spend an hour lifting weights afterward a couple of times a week. When I was younger, single digits, swimming + tumbling kept me in great shape. I've lost 100lbs so far. your metabolic rate increases the more muscle you have. On days where I'm aiming to lift heavy, I do a very light 5-10min cardio warmup just to get loose and get blood moving. So if you want to have the look of someone 20lbs lighter, based on no lifting you actually only need to lose 10-15lbs. Lifting weights for 1 hour and doing cardio for 15 minutes has less effect than doing cardio for 45 minutes and 30 minutes of lifting. Also crap. That’s a huge benefit, as many people are actively seeking to cut inches around the midsection. Because it helps you speed up your metabolism by building muscle. Why? I feel like most people nowadays feel like obtaining physique gains can only be achieved through lifting. Without getting too in depth with the science behind it, lifting weights usually works the lactic / ana-lactic metabolic nervous system. I do 4 lifting days/week. If you want to lose fat and not just weight, lifting weights is going to be extremely beneficial. I feel like combining them on the same day results in some sort of drop in effort level. Another advantage of lifting weights without incorporating cardio is enhanced muscle definition. I see stuff like cardio doesn't burn that many calories, and that your body gets used to it after awhile and burns even less, or that if you only do cardio to lose weight you will inevitably be skinny fat and look like crap even at a healthy weight. And added only if needed. Jesus dude, I can't believe people are giving you the runaround here. Otherwise, I'm at my desk or sitting around most of the time. Took a break from the gym to focus on school then had to work from the ground up again. You'll get there, but the diet piece is the most important. hi the principal driver of weight loss is a net caloric deficit. As someone who has a small home gym for lifting (i can do bench, deadlifts, squats and it has a pully too), I have no room for cardio equipment, I hate running and swimming and don't always manage to get out enough to walk daily since I moved to working from home. They waste away if you don't provide proper nutrition for training. Push Ups. For me, that is just walking. You want to do intense cardio last so you don’t lose intensity during weight training. Lifting) exercise are both "good for your health", but yield very different adaptions to your body. Just something I made up and have gotten great results at age 42. Will increase your metabolism, thus using your fuel more properly, and your body will burn more at rest. (with same diet) Cardio only contributes to muscle mass loss if you previously did weight training and you replace it with cardio. Check that your diet is on point and you should have no problem. Feb 22, 2024 · What weight training should I do to lose weight? Circuit Training. I have similar starting stats (30F, 5’6”, sw 168, cw 135) and I would recommend lifting weights with a small deficit. I did cardio for a decade with little to no progress even with macros etc. Of course weight lifting is also incredibly good for you, dont get me wrong. Also I strongly suggest getting a gym membership or a barbell setup at home. If I go too hard or don't space things out enough, my body gets pretty worn out. I work out 3x per week but only lifting weights, no cardio. And also 2 cardio days/week. May 23, 2023 · So that about covers your first month of weight lifting and your weight lifting results after 1 month! If you do things right, your strength will improve rapidly. There is a HUGE DIFFERENCE in my body composition now. You can't mess up your weight loss by building muscle. Overwhelming majority say "stop wasting your time focusing all your efforts on cardio, and pick up weights instead and here is why". I am a bot, and this action was performed automatically. veqit efdnsas vqm thprleq avjo usqm rvt cdrn gsehqy llmy ccp qrcs hhxjexy olx osyfx