Lose fat with weight lifting, not cardio?

[StageLeft]

Originally posted by: 91TTZ

Originally posted by: Skoorb
It can be done, but the ideal is a combination of weights and cardio and vigilence of diet. Weights, triathlon training, calorie counting, and getting used to what hunger feels like are how last year I got to an 8.5% bodyfat, could still bench 150% of my bodyweight and got fit enough for 97th percentile in one triathlon and 80+ in a second. Weight loss without cardio is just a touch slower and also requires even more restricted calories, not to mention cardio even when not training for anything will increase fitness and overall health, regardless of what some dude with a book is peddling to try and drum up sales.

If I had to pick one I'd pick weights but only because being skinny without any muscle looks barely any better than being fat, but when it's time to get aggressive on the weight loss, it's time to hit the cardio.

If I cut my calories, I quickly shed muscle. I've tried cutting down that way, and I did get much lighter, but the muscle leaves first. I was taking protein supplements and everything, yet I lost the muscle.

Perhaps you started with a lot? It may be in my case because the muscle I have now is the same I've had for about 10 years. I'd not win a bodybuilding competition, but I have some for my size and just have always had the same amount (because I've always trained the same boring way ), but even on pretty low cal as long as I'm vigilant with my weight lifting, I seem to be able to retain muscle well, even doing gobs of cardio.

 

[Bateluer]

Wonder what the heart looks like in someone who only lifts weights and have never done any dedicated cardio.

I don't think this fitness guru is much of a guru myself. 'Cardio Kills' he says, sounds like a dumbass. A healthy heart is essential to a healthy life.

An effective exercise routine can not include any weight lifting at all and still be very effective at losing weight and maintaining a healthy body. As others have said, the diet plays a critical role in any exercise routine. The ideal diet for a runner is going to be different than the ideal diet for a hardcore weightlifter.

Finally, I just want to add my personal opinion. Running is just much more fun than weight lifting. You get to go outside, get some sunlight, see interesting places, and meet interesting other people who run. In a big gym, you typically see similar types of people (weightlifting pinheads with larger biceps than brains), you get little sunlight, no traveling, etc. And how many girls are you going to meet lifting weights in the gym compared to how many you can meet if you're out running in public areas? Lot more female runners and cyclists than female weight lifters.

 

[Safeway]

Originally posted by: Skoorb
It can be done, but the ideal is a combination of weights and cardio and vigilence of diet. Weights, triathlon training, calorie counting, and getting used to what hunger feels like are how last year I got to an 8.5% bodyfat, could still bench 150% of my bodyweight and got fit enough for 97th percentile in one triathlon and 80+ in a second. Weight loss without cardio is just a touch slower and also requires even more restricted calories, not to mention cardio even when not training for anything will increase fitness and overall health, regardless of what some dude with a book is peddling to try and drum up sales.

If I had to pick one I'd pick weights but only because being skinny without any muscle looks barely any better than being fat, but when it's time to get aggressive on the weight loss, it's time to hit the cardio.

Getting used to what hunger feels like seems like it would be counter productive. I eat 6 meals a day, all ultra clean. If I get particularly hungry after a particularly intense workout, I'll move up one of my meals, and make it a little bigger. I eat as soon as I feel hungry. Doing so helps train your body to stop storing energy as fat, and to not ration the "spare" energy for now and for later. If your body gets in tune with your eating schedule, it will know that a fairly constant and consistent stream of energy will be available, especially if you eat complex grains, etc that take a while to digest.

I recently started a body recomposition regiment, and it is already working. I am aiming for ~2 lbs/week fat mass loss.

I am doing 45 minutes of fasted LISS cardio every morning, and weight training every other day. Also, since I have been an avid bicyclist for many years, I was able to immediately begin adding HIIT sessions a couple of times a week, in the evening.

I am eating ~2700 to ~2900 calories a day, of which 40% come from proteins, 40% from carbs, and 20% from healthy fats. I do drink Whey protein shakes to get my daily protein requirement without eating too much shrimp and tuna. I also drink green tea, which is generally viewed as having metabolism raising properties.

 

[CKent]

Only way this works is a low weight, high rep regimen with very short breaks between sets. Has the same effect as cardio, really, getting the heartrate into the fat burning range (~140ish generally) without putting undue stress on the muscles. Not a terrible idea, more fun than pounding the pavement, though I doubt anything can give you quite the results that jogging can, knee stress issues aside.

 

[Special K]

Originally posted by: Bateluer
Wonder what the heart looks like in someone who only lifts weights and have never done any dedicated cardio.

I don't think this fitness guru is much of a guru myself. 'Cardio Kills' he says, sounds like a dumbass. A healthy heart is essential to a healthy life.

An effective exercise routine can not include any weight lifting at all and still be very effective at losing weight and maintaining a healthy body. As others have said, the diet plays a critical role in any exercise routine. The ideal diet for a runner is going to be different than the ideal diet for a hardcore weightlifter.

Finally, I just want to add my personal opinion. Running is just much more fun than weight lifting. You get to go outside, get some sunlight, see interesting places, and meet interesting other people who run. In a big gym, you typically see similar types of people (weightlifting pinheads with larger biceps than brains), you get little sunlight, no traveling, etc. And how many girls are you going to meet lifting weights in the gym compared to how many you can meet if you're out running in public areas? Lot more female runners and cyclists than female weight lifters.

With running, I can't improve my appearance and will have nothing to show for after doing it for years other than a rail-thin body.

With weightlifting, I actually get to see the results of my hard work.

Also I take offense to your statement that all people who are dedicated to weighlifting are stupid.

Also when I go to the gym, it's all business. If I wanted to meet girls, I'd go somewhere else.

 

[Special K]

Originally posted by: Eeezee
Very simply put, weight lifting burns calories, so it helps burn fat if you're dieting right.

A big question I have is does the type of weight lifting matter? I know of a bunch of stuff you can do with dumbbells but none of the other weight machines (besides a bench press). I know the #3 Brazilian Martial Arts Super Heavyweight division champion and he said doing dumbbells and bench presses should be fine if I'm not serious about gaining tons of muscle or anything like that but just want to burn some more calories.

When trying to get lean, you should lift heavy using basic compound movements. It helps persuade your body to hang on to your muscle and burn the fat instead.

If you do a bunch of high-rep, low weight bs, your body may well decide to burn the muscle instead.

 

[Fingolfin269]

You don't have to do both. Weight training + proper nutrition will help you to a point it just depends on where you are at. Believe me, if you are 5'6" and weigh 300 pounds you will lose fat if you lift weights and follow a proper nutritional plan.

With that being said, a combination of weight training/cardio/nutrition is the best way to go.

 

[Bateluer]

Originally posted by: CKent
Not a terrible idea, more fun than pounding the pavement, though I doubt anything can give you quite the results that jogging can, knee stress issues aside.

You need proper shoes for running. These negate most of the knee stress issues. Also, good post work out stretching can eliminate a lot of issues as well. When I first started running a lot, I used to get very painful shin pain. After adding new stretches to my routine, those problems went away. I could also attribute some of this to an increased in bone strength, but I don't know how feasible that is. Again, when I first started running, shin pain would rear up before I hit the 3mi mark. Today, I rarely get shin pain. Even when I completed my marathon, my shins didn't really hurt. Everything else did.

Granted, no one would recommend that a 300lb person take up running though. You need to be of a reasonable weight and fitness level before you begin. Again, where diet plays a critical role.

 

[KoolDrew]

When trying to get lean, you should lift heavy using basic compound movements. It helps persuade your body to hang on to your muscle and burn the fat instead.

:thumbsup:

Your routine should be composed of mainly compound movements. These include squat, deadlift, bench, rows, OH press, chins, dips, etc.

 

[edro]

If you have a good weight lifting routine, it counts as cardio as well. Cardio is nothing more than a continuous raised heart rate.

I also agree, a combination (on different days, BTW) is best... Diet is the most important, following by weight training, followed by cardio.

I know many people who strictly weight train and have good diets, who are is very very good shape (built and cut).

 

[BullsOnParade]

I am a cardio junkie and while it is excellent for your health and overall well being:
http://www.baye.com/journal/journal1998-04-26.php

Aerobics only burns calories while you're doing it, and damn few at that. Some people will point out that the metabolism is also elevated for several hours afterwards, but this increase is negligible, and hardly worth it. Aerobics can cause you to burn fewer calories the rest of the time though, since when taken too far it can cause a loss of muscle, and can prevent your body from producing the increases in muscular strength and size stimulated during strength training.

Strength training, on the other hand, increases the amount of calories your body burns all the time, 24 hours a day, 7 days a week. Research from Tufts has indicated that every pound of muscle added to the body of an adult human increases caloric expenditure by an average of 50 calories per day. If one gains 5 pounds of muscle, which most previously untrained subjects can achieve in a matter of weeks, one's average daily caloric expenditure is increased by 250, for an increase in weekly caloric expenditure of 1750, the amount of calories in half a pound of body fat.

 

[The Sauce]

This whole No-Cardio-Weight-Loss thing was brought about by this guy who wrote a book on the issue. It is based entirely on non-scientific, anecdotal evidence. This guy was on some evening news program. He has so little idea what constitutes scientific evidence that he seemed quite proud of the fact that he determined this by simply observing how it worked for him, rather then through scientifically controlled study. It's a joke. He is actually dangerous. People will believe him and stop doing cardio and wind up with more cardiovascular disease and overall poorer health.

 

[mugs]

Originally posted by: Safeway

Originally posted by: 91TTZ

Originally posted by: SVT Cobra

Originally posted by: Safeway

Originally posted by: SVT Cobra
That article is full of BS.
You need both.

No, you are misinformed. Yea, yea, yea, so you lift weights. You don't need cardio to lose fat. In fact, if you mix weights and cardio incorrectly, you eat away at all your gains. building lean mass that raises your BMR is far superior.

You don't need both, and if i were to choose one or the other, I'd choose resistance training.

The fact you brought up BMR makes it sure you have no idea what you are talking about.

What's wrong with mentioning BMR? That's different than BMI.

Yea, BMR = Basal Metabolic Rate. It makes a world of difference.

^
I'm wondering what SVT Cobra was talking about as well.

 

[edro]

Originally posted by: mugs

Originally posted by: Safeway

Originally posted by: 91TTZ

Originally posted by: SVT Cobra

Originally posted by: Safeway

Originally posted by: SVT Cobra
That article is full of BS.
You need both.

No, you are misinformed. Yea, yea, yea, so you lift weights. You don't need cardio to lose fat. In fact, if you mix weights and cardio incorrectly, you eat away at all your gains. building lean mass that raises your BMR is far superior.
You don't need both, and if i were to choose one or the other, I'd choose resistance training.

The fact you brought up BMR makes it sure you have no idea what you are talking about.

What's wrong with mentioning BMR? That's different than BMI.

Yea, BMR = Basal Metabolic Rate. It makes a world of difference.

^
I'm wondering what SVT Cobra was talking about as well.

SVT jumped to conclusions, thinking BMI... and got owned.
Sorry Cobra.

 

[Safeway]

Originally posted by: mugs

Originally posted by: Safeway

Yea, BMR = Basal Metabolic Rate. It makes a world of difference.

^
I'm wondering what SVT Cobra was talking about as well.

Oops, I knew that! Really.

 

[Safeway]

Originally posted by: edro
SVT jumped to conclusions, thinking BMI... and got owned.
Sorry Cobra.

He jumped to the conclusion that I had no clue what I was talking about.

 

[StageLeft]

Getting used to what hunger feels like seems like it would be counter productive.

Nope, it works. Some people get hungry and others don't, one of the reason why some people are fat and others aren't, simply appetite. I cannot lose weight without being hungry, it's that simple, irrespective of meals or anything else. I know i'm doing it right because the results speak for themselves and I also know that most elite endurance athletes have to be vigilant with their diet, not just from a performance standpoint but keeping fat in check. Most cyclists will put on weight in the off season and in a documentary with Peter Reid, one of the best long course triathletes ever, he said that before an Ironman he'll buy every single meal. He cannot keep food in the house because it encourages him to cheat. He's hungry. He feels limited. But it works becaus it gets a person light and that makes them faster. I have never and will never lose weight unless I'm hungry, but I'm not talking about getting from 35% to 20% bodyfat, but rather getting really lean and the lower the bodyfat a person has the more difficult it is. You'll not find a single pro bodybuilder who isn't, when it's nearing contest time, constantly thinking about food because he wants to eat an entire pizza!

 

[KoolDrew]

I also agree, a combination (on different days, BTW)

Very intense cardio should definitely be done on different days, but SS cardio is perfectly fine on the same day and is actually good for active recovery after an intensive weight lifting workout.

Here's a very good article on cardio and it goes into detail about what I just mentioned and many other things.
http://www.wannabebig.com/article.php?articleid=292

 

[DAWeinG]

Originally posted by: Snatchface
This whole No-Cardio-Weight-Loss thing was brought about by this guy who wrote a book on the issue. It is based entirely on non-scientific, anecdotal evidence. This guy was on some evening news program. He has so little idea what constitutes scientific evidence that he seemed quite proud of the fact that he determined this by simply observing how it worked for him, rather then through scientifically controlled study. It's a joke. He is actually dangerous. People will believe him and stop doing cardio and wind up with more cardiovascular disease and overall poorer health.

Yup. I was thinking the same thing. It's just another fad that lets people have an excuse for being lazy like the Atkin's diet. The average Joe just doesn't know any better and sadly it's going to hurt them in the end.

 

[skywhr]

I saw better results with both. Truth is I don't know though, I was doing 20-40 minutes on the elliptical and then working out 2 muscle groups 2-3 times a week for a while and someone told me to do the cardio after the weight training. With the recent birth of my son I have no time to go to the gym now I'm lucky if I can get there once a week and even then only have time for 30-40 minute cardio. I would like to get back into the original routine, any recommendations?

 

[skywhr]

Also, I have a pretty healthy diet, I think. Usually eat high fiber cereal with whey protein and milk for breakfast around 6am, small portion meal around 10am consisting of vegetables and some sort protein(I take portions considered 3.5 servings and divide them into 5-6 servings) then again for lunch, lastly fish and vegetables for dinner. I drink tons of water and tea throughout the day and take a men's multi vitamin and vitamin c and green tea extract.

 

[purbeast0]

Originally posted by: Special K

Originally posted by: Bateluer
Wonder what the heart looks like in someone who only lifts weights and have never done any dedicated cardio.

I don't think this fitness guru is much of a guru myself. 'Cardio Kills' he says, sounds like a dumbass. A healthy heart is essential to a healthy life.

An effective exercise routine can not include any weight lifting at all and still be very effective at losing weight and maintaining a healthy body. As others have said, the diet plays a critical role in any exercise routine. The ideal diet for a runner is going to be different than the ideal diet for a hardcore weightlifter.

Finally, I just want to add my personal opinion. Running is just much more fun than weight lifting. You get to go outside, get some sunlight, see interesting places, and meet interesting other people who run. In a big gym, you typically see similar types of people (weightlifting pinheads with larger biceps than brains), you get little sunlight, no traveling, etc. And how many girls are you going to meet lifting weights in the gym compared to how many you can meet if you're out running in public areas? Lot more female runners and cyclists than female weight lifters.

With running, I can't improve my appearance and will have nothing to show for after doing it for years other than a rail-thin body.

With weightlifting, I actually get to see the results of my hard work.

Also I take offense to your statement that all people who are dedicated to weighlifting are stupid.

Also when I go to the gym, it's all business. If I wanted to meet girls, I'd go somewhere else.

Me stupid.

Me lift weights.

Me also have degree in computer science.

Me software engineer.

Again, me stupid.

 

[Safeway]

Originally posted by: purbeast0

Originally posted by: Special K

Originally posted by: Bateluer
Wonder what the heart looks like in someone who only lifts weights and have never done any dedicated cardio.

I don't think this fitness guru is much of a guru myself. 'Cardio Kills' he says, sounds like a dumbass. A healthy heart is essential to a healthy life.

An effective exercise routine can not include any weight lifting at all and still be very effective at losing weight and maintaining a healthy body. As others have said, the diet plays a critical role in any exercise routine. The ideal diet for a runner is going to be different than the ideal diet for a hardcore weightlifter.

Finally, I just want to add my personal opinion. Running is just much more fun than weight lifting. You get to go outside, get some sunlight, see interesting places, and meet interesting other people who run. In a big gym, you typically see similar types of people (weightlifting pinheads with larger biceps than brains), you get little sunlight, no traveling, etc. And how many girls are you going to meet lifting weights in the gym compared to how many you can meet if you're out running in public areas? Lot more female runners and cyclists than female weight lifters.

With running, I can't improve my appearance and will have nothing to show for after doing it for years other than a rail-thin body.

With weightlifting, I actually get to see the results of my hard work.

Also I take offense to your statement that all people who are dedicated to weighlifting are stupid.

Also when I go to the gym, it's all business. If I wanted to meet girls, I'd go somewhere else.

Me stupid.

Me lift weights.

Me also have degree in computer science.

Me software engineer.

Again, me stupid.

??

 

[TheVrolok]

shrug. December '06 I weighed 258. Since then, I fixed my diet (most important), added 3 days of cardio, and 4 days of lifting (I had slacked for awwwwhile), and now, I'm 224.

 

[Kev]

.