Do i need cardio if i lift weights reddit. That would be one cardio, one circuit and one weights.

Do i need cardio if i lift weights reddit This is terrible advice and disappointing from a supposedly certified personal trainer. So here’s the thing. I enjoy lifting weights myself but I'm not one who need to lose weight. So I'll just do some light cardio until I feel literally warm in my muscles, then I'll do some real simple gentle moving-around of whatever body part is about to do the lift, then I do a warmup set with like twice as many reps as I was planning to do with half as much weight. Again, technically. I’ve tweaked my shoulder one too many times to say warm-up sets of the same movement alone are enough. I don’t think incline walking for 60 mins is strenuous enough activity or enough volume to negatively impact your gains. I do cardio every single day, even on lift days. 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. You can run using purely aerobic sources of energy. For college student i already have enough expenses, but i have those containers that easily weigh 2+kg(food containers) if needed i can utilise those. Also, if you plan on doing a very intensive or fast paced workout you'll want to give yourself more time after a meal because working out right after a meal may be fine but if you do some intense cardio or nonstop rep after rep, when you start huffing and puffing you may feel the need I’ve been lifting weights then do 30 min of low intense cardio at the end (12-3-30 on a treadmill). But don't do it for weight loss. I don't sweat nearly as much from lifting as I do from cardio, but I do still sweat a little bit. Right now my routine is: Mon, Wed, Fri Cardio, 45-60 minutes of either biking or running. If cardio is your focus, do that first, and vice versa. Some people even warm up/down with that. What I do is 2-3 dedicated cardio sessions per week, mixed with nightly brisk walks after dinner as it fits into my schedule for additional zone 2 time. I now do cardio and hot vinyasa yoga along with barre. Also, weight loss is mostly about eating habits. Between Rip writing articles practically discounting conditioning work and people here saying squats are great cardio I feel like either something is wrong with me or most people here who only lift are Jesus dude, I can't believe people are giving you the runaround here. I started CrossFit 6 months ago and fell in love w it. Before the season started, I basically did a weight lifting routine strictly for 3 days a week, and worked in a little cardio maybe 1-2 times a week, nothing specific; just whatever I wanted to do like bodyweight routines for time, or rowing, or running a couple miles here and there. I generally judge how hard I'm pushing myself by seeing how difficult it is for me to get through my last 2 reps on my sets. Visually, I think I look the same as If you like cardio, do cardio. Yeah dude. I do both strength training and cardio, either 4 days strength 2 days cardio, 2 days strength 4 days cardio, or 3 days each depending on my current focus. I just can’t seem to get motivated to lift without getting my HR up first. You could do a heavy single and feel woozy afterwards, because you just taxed your body, even though it only lasted 2 seconds. If you get the chance, read Alex Viada's book, The Hybrid Athlete. Weight resistant workouts, Etc. ) Like it doesnt hurt to lift weights with the primary goal of losing weight but you have to pay a lot of attention to your diet and activity. Training Myths That Won’t Die #6: “Timing Cardio in Relation to Lifting” Not really just one myth here but rather a whole lot of misunderstood ideas about timing cardio in relation to lifting when lifting (be it size, strength, or power) is your number one priority and you’re using cardio to get some secondary goal accomplished (fat loss, general health, recovery, etc. Weight are really useful too, so I'd say do a bit of both, but remember that cardio at 260lb looks very different to cardio at 130lb. I like it! Its fun to move my body in different ways! Edit: forgot to mention this but a lot of yoga teachers/pilates teachers also weight lift - even if they don't advertise they do. But it's also not to the degree of STOPPING completely. The best is to stretch after then. Cardio is also great for heart and lung health. Weights aren't cardio because for cardio you are typically working with an elevated heart rate / high percent of %VO2(max) recruitment (these are the ways you measure cardio 'work' in a real setting, roughly speaking they are correlated) for an extended period of time (>20 mins for a 'healthy' person to start reaping the benefits). And also 2 cardio days/week. But I think it’s good to incorporate both, maybe 30% cardio and 70% weight lifting. If your goal is weight loss also try to minimize the rest time in between sets, so you get your heart rate up. This is just so youre full of energy when you start and can wear yourself out doing cardio after. true. However, as someone said in a previous post, the amount of cardio you’d need to do to burn off enough calories to shed appreciable amounts of fat (~3500 calories must be burned to shed just 1 lb of fat) would be unsustainable. And if you are going to lift weights the same day you train, always lift weights before. If you do cardio in a deficit, you will burn and lose more muscle than fat. If you lift weights first, your body uses those sugar stores and then by the time you’re doing cardio, the body has switched to burning mostly fat for fuel, making the cardio more effective. You need to set goals. Hi op, Running and lifting are both very taxing and complete for resources with each other significantly. If you don't specifically want to train to have better endurance, it would be way easier for most people to just eat a little bit healthier to cut out 500 calories from your daily intake, and lift weights to build some muscle, which will raise your base metabolic rate - the number of calories you burn at rest, for So powerlifting is also not weight lifting. If you want to lose fat and not just weight, lifting weights is going to be extremely beneficial. If i was you, assuming you have a "slow" running day, I'd do legs that day. Plus I used to run several times per week for 1. Last night, there was a guy in the gym getting after it with pants and a beanie hat on. Otherwise, the lifting days are prioritized. While true, it's incomplete. At night I'm usually in the high 40's. I do a lift routine 3-4 days a week every other day. I’ll do some banded warm up’s before my first lift to warm up joints/tendons, and then do 2-3 warm up sets on my first lift. Has lifting weights changed y'alls life? I have read people post on other subs about how life changing weight lifting was. 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! 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). Small runs seem to work well with lifting to get that blood flowing. I do believe you should do thins you enjoy, but if you want to look “toned” then it’s best to lift, plus you burn more calories lifting weights AND cardio VS just cardio alone You can't lose fat from weight training, only from Cardio. Strength and hypertrophy training actually levels off my bg or even raises it (more cortisol release in heavier weights, lower reps). Like lifting, adding more "volume", e. Just remember that diet is the most important thing about losing weight. So cardio is also an investment in your future gains. time doing cardio, the better you will get at it. When you get started with lifting, do not do more than 3 times a week and spread it out a bit. When I started with more weight training, particularly when I incorporated more leg training into my routine, my appetite went crazy. On the other hand, you don't need to be totally rested to do cardio, and to get the benefits from it you just have to get through the session. I’m 41 and I do a lot of low intensity cardio (walking, gentle biking) and a lot of medium-intensity weight lifting but I don’t do any high intensity cardio anymore. I still weight train in the evening. " In February 2022, I ditched all forms of cardio, even got this sticker for my water bottle, and noticed a drastic change in my body recomp. There are so many benefits to cardio that benefit bodybuilding. hi the principal driver of weight loss is a net caloric deficit. 45 minutes to 1 hour on full body weight lifting heavy until failure. I don't think you can ever do too much cardio. So choosing cardio and strength is important. He makes the case that you should always try to do cardio immediately after lifting because one training stimulus is easier to recover from than two which I would tend to agree with. You can do 6 weeks of strength and 3 weeks of cardio, etc. This is why people are often told not to do cardio before weight lifting if mass is their end goal as they have less energy to shift weight (as well as sloppy form). but anyway long answer short, have your protein shake post workout This. This has served me well aesthetically. I currently have a desk job and hit the gym 3-4x per week. Tues Thurs 20 min cardio followed by 40 min lifting. 😅 No cardio, no cool down. I always sort of figured that if lifting for an hour got my heart rate up, then I didn't need any more cardio than that. (At least, in an absolute sense) You can't gain muscle from Cardio, only weight training. It might actually help your performance in class actually. Now that I read Outlive I have updated my workout routine to this: I am 32 and am slowly getting back into lifting weights. Cardio burns more calories, making your calorie deficit greater, which will help to lose more fat. People think dieting = body fat reduction. You lose fat (and muscle, sadly) by eating less calories than you output. I'm a really lazy warmer-upper. 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). If you want to exercise for the mental health and wellness benefits (better sleep, more energy), then you can stick to cardio and yoga. In the summer I do a conditioning day outside that's a lot of unilateral carrys. A year ago I had a more active job (lots of walking), and my blood pressure was good. Because the name of the game when it comes to not looking awful is FAT LOSS, not weight loss. Is it better than or equal to static state zone 2? No. especially considering that the amount of info out there can confuse you. Alternatively, you can do a cardio warm up then jump in on weights. Only weights. That way you're not so fatigued when you do the weights. You don't need to do any cardio, but that sounds a decent moderate cardio workout for a day. of course, cardio can make it easier since it can be low intensity and still burn a lot of calories. Doing anything particularly fast or long means I need to take the next day off, or at least take it easy. As far as upper and lower that is strictly a personal preference. Hopefully, I'll start my bulk in March. 8 mph. If your BMR is 1200 and you lift heavy for an hour (~300 cal burned), and run 2 miles (~400 cal burned, depending on your weight), then your daily caloric burn is 2200+300+400 = 2900 calories, so you need to eat more than 1900 calories to not be under the 1000 cal deficit. You don’t need to lift weights; you can work calisthenics, bands, certain types of yoga, barre, etc. Also, do different muscle groups each time so you are only working any particular muscle once a week. And for the average person who isn't an athlete or training for a specific event the ability to row / cycle / jog for 20 minutes at moderate intensity and still lift decent weights will be better than doing no cardio and lifting those same weights plus 10 or 20 lbs. But ive seen one of the programs and it isnt mentioned, there are just warm up sets. It encourages people to start eating healthily and get some exercise, but it is, as you say, generally flawed. Otherwise, as long as you’re doing it consistently, it’s all good. Same. Is it better to do cardio second? Yes. Initially I had loose skin but after about 2 years of maintenance the loose skin went away and slowly my skin adapted to my new shape without any surgery or anything. If you do more like cardio type workouts with weights (endurance training), those actually act more like cardio for me. It's definitely way less with lifting than cardio. I always prioritise boxing over anything else. On non lifting days I do a longer pilates class (30-60 min). Cardio taxes the body much more than weight lifting does in terms of strength output afterwards. Lose the weight and then gradually start strength training. Your heart is the most important muscle in your body. Lift weights, reduce but not eliminate your cardio, and eat a lot. Lifting sub maximal loads will not create an adequate stress response. Usually about an hour is fine, but it does depend on how much you ate and how your body responds after eating. You always want to do exercise in order of intensity. You need to lose weight my man. I too enjoy weight training. To lose fat, lift weights. I tried running after weight lifting, but running after having done heavy sets of squats was a no go. When you do cardio, your muscles are squeezing your veins and causing more blood to return to your heart. People think that because they are breathing hard that is has to do with their cardio, it doesn't. Does help with general health though. You can get fit. this. Cardio can help with weight loss. But with an intense weightlifting program I would say you don't need more than 3 sessions of 30-45 minutes of steady state cardio per week, mostly for general overall health. Fat loss can be done with diet alone and no cardio. It's obviously not one size 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. During the pandemic I got a Peloton and started using it 1-3 times a week for cardio. But resistance training is very beneficial for a healthy body, especially in older age. Ignore that BS. these can be low impact. Lifting weights while is great physical activity is not enough for your cardiovascular health. Some overlap but different goals. You don't necessarily need to stretch before you lift weights, you just need to warm up somehow. Doing cardio and lifting weight can help with weight loss. But there is a balance. Your muscles need time to recover in between sessions. 🤷🏻‍♀️ I do this 3-5 times a week. Do the weights first, so that you can expend all your energy moving that mass. 5h/wk, yoga ~5h/wk, walking ~8. I don't wanna sound mean, but you are not skinny fat, but overweight. But sounds like excuses to be honest. Will be harder than lifting weights, but life isn't just about efficiency. if you have access to a gym, i would suggest trying something like an elliptical or bike, or maybe just a slow treadmill. I lift in the morning and do cardio 3-5 times later on. Lift first. cardio loses weight today, muscle boosts your basal metabolic rate which will make it a little harder to regress later. If you like cardio, do cardio. If your tired/hungry towards the end, baww, just harden up Australia and do them any way. It helps me have more work capacity, with light to moderate activity, it helps decrease doms, and helps shed (or maintain) weight. My routine consists of: leg day, chest & arms, back & core, cardio, and a full body day. I'd do weights and cardio on Mondays and Wednesdays, and then only cardio on Tuesdays and Thursdays. The one nuance is that resistance training (lifting weights is one kind) is associated with not losing muscle mass. Separate them by over 6 hours and 2 meals or more if you can. If I'm peaking for an event that can change, for example for a triathlon I may do 2x swims, 2x runs, and 2x bike rides with 2x strength days thrown in just to maintain. If it is really easy I guess it could also help you warmup for lifting, but the same could be said to doing some squats/pushups etc before a cardio session and calling it lifting. If you lift weights and are trying to have a bodybuilder look, you NEED to do cardio to drop body fat and have a somewhat cut look, even if general mass is your goal. An hour of cardio will burn 500-600 calories, 800 if you really bust your ass. if it Read a couple different things on this topic. 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). People have suggested weight lifting definitely and I hated the thought of static movements. Almost every "should I do cardio" thread on here is answered with something like "do a set of heavy squats and tell me you aren't doing cardio". I used to think I had to do high intensity classes and running etc, when I should have been working towards that. If you want to lean out then the more cardio the better, up to a point. Cardio is also important, you can do it on the days when you are not lifting. I lift Monday-Thursday (with runs no longer than 3 miles on two of the days) and do two long runs of 7-13 miles on Saturday and Sunday. Cardio is NOT a good way to approach reducing body fat. I ended up losing a bunch of weight through a very strict diet and a ton of cardio. 1 rest day. You can do every lift basically every day if you program it right. People keep saying both which is ideal but a lot of times we can't do the ideal or just don't want to take the time. That would be one cardio, one circuit and one weights. When you gain muscle mass through weight lifting, those gains help to burn more calories even after you’re done working out. My first goal is to get to a healthy weight by losing this fat, which I understand is 90% diet. You don’t need to go overboard with cardio. If your goal is to lose fat, maintain muscle & strength and be overall fitter I would recommend replacing running with a less taxing cardio exercise like incline walking or elliptical at a moderate speed or 5-10k walking steps a day. As far as running goes-- really any major type of intense cardio cardio-- doing it on the same day is going to have a trade off. When my coach does a technique block it's not too bad because the volume is high but the weight is lower so you get a decent workout but it's not designed to make you feel like you want to die but when we're doing strength blocks I want to crawl into a grave and never get out because heavy doubles and triples Running is my excuse for not taking lifting seriously, and lifting is my excuse for not taking running seriously. Having endurance is awesome. I added in a cardio day and cleaned up my diet. If you just want to lose weight then HIIT would be more effective in the short term. ). i. I used to have nights where I'd do both cardio and weight lifting but it's gotten to the point that I'm now lifting heavier and heavier, and my cardio training is becoming longer and I'm running faster. I’ve seen guys lift 4-5 times a week and do two cardio sessions twice a week and kill a pt test, but that’s them. No complete rest days needed. Okay so cardio is anything that gets the BP 120 and over. I don't have a problem keeping up. If you find the cardio most enjoyable, make that your priority. You can build muscle. Some people do undulation here within the blocks. You can do stuff that isn’t weight lifting such as calisthenics, or swimming but running to lose weight isn’t gonna magically give you a great physique Honestly it's up to your personal preference and goals. Mix up the cardio too dude. Running is an aerobic exercise, lift weights is anaerobic. I’d recommend doing any real cardio after lifting to save energy for your lifts. That said, the heavier I lift, the longer my rests are, and at most I'll have a slight sheen on heavy days. some youtubers suggest putting 24 hours between cardio and lifting but its probably something that effects the really advanced lifters more than a semi-beginner I'm in my late 40's and all I do for cardio is weight lifting ~5. There was a time when I was working out 2 hours a night, 4 days a week. The two aren’t mutually exclusive. However, different forms of exercise can help in different ways for fat loss. I lost 30lbs and while I'm definitely smaller and have lots more stamina. But I do have experience with cardio, lifting, and weight loss, and I've got advice that at least is meant to reduce the chance of injury or failure. Hey, we are in similar situation. If you deplete your glycogen when lifting, your cardio will more selectively target aerobic sources of energy (fat). Now when I'm slow running with friends, it's because I've put on too much muscle weight, and at the gym I can wear my race shirts so everyone knows I'm not just lifting, I also run Marathons, both of which are totally badass. The other 3 days are all cardio for an hour straight. Also a good rule of thumb is to do 3 "hard" weeks, then one "recovery" week where you dial back both intensity and duration. If all I need to do is reduce my calories, I can just stop eating potatoes, bread etc. If you're resistance training hard enough it should help exercise your heart to a substantial degree. Otherwise you'll just look fat as fuck I do 4 lifting days/week. This is also because I'm cutting. We'll see how fat I look. You need some form of exercise that isn’t cardio. Feb 25, 2025 · Pre-fatiguing your muscles with cardio prior to lifting weights will only elevate that risk—not to mention torpedo weightlifting performance. For example, when I'm doing squats, I bust out the first 5 decently, 6 is getting kinda hard, 7-8 I'm breathing hard and have to take it slow, 9 and 10 are a big struggle and I'm panting loudly at the end and the idea of doing another set seems awful. If lifting is your main focus, then doing cardio last is best so you can ball out while lifting. I lost over 120lbs myself. doing cardio is essential It doesnt really matter too much, but if you’re going in and using the heaviest weights you can manage, you might want to lift weights first then do cardio. Yes but OP didn't mention body composition. cardio before will impact weight training. Sometimes I might find the workout very challenging but I'm just not sweaty. Lifting weights can help with weight loss. Do cardio. If u have no muscle you’re gonna be skinny fat. You need way, way less recovery from cardio than from weight training, especially if you build up slowly to a very fit condition and don't overdo it on any given day. I do not have much difference in appearance. after a while,when you've gotten the hang of it. I've been taught to do weights first and then cardio. It is body recomposition - losing fat and gaining muscle/strength the most effective way. Thats a mental block stopping you from putting on any weight. I’ve always focused on weight lifting and yoga but did zero cardio for years. Walk to the grocery store after that if you like. running isn't bad cardio and has benefits for overall health, I also run on my off days (military so I don't have a choice) and you get used to it, I've still seen pretty progressive gains. My choice of cardio is hill sprints (sprint up the hill, basically at 80-90% exertion, walk down slowly, sprint up the hill, etc). 5 miles. The answer is a calorie deficit is needed to promote weight loss, independent of lifting weights or not. I used cardio and weight lifting to drop 15-20lbs then had a realization- I don't like lifting either! I've totally changed my workout routine and not only am I SO much happier, I look even better (I think I'm putting in more effort since I'm enjoying what I'm doing). If you like walking, walk as far as you can comfortably. (example: tuesday, thursday, saturday). This is purely anecdotal, but the only period of time where I noticed cardio impacting my muscle mass was when I was marathon training and I’m assuming it was because my cardio training volume was so high (30-60 mpw) and I was eating significantly less protein and more Before I started all this, I was working out sporadically, but now I typically get a good 5-6 days per week of 30-45 min cardio, + ~30 min weights (alternating upper and lower body days). You enjoy weight training, great. If cardio is your main focus, then you should do it first so that you have to most energy for it. My nagging back and foot injures that I would get from running 25mi+ a week went away when I started to lift again so this is a good plan you got. Some signs that you need to take a rest are elevated heart rate, persistent fatigue, aches + pains. I've been on a 12 week cut, lost almost 30lbs and do cardio 4 days a week while fasted. TLDR: 2 groups did the same amount of total reps with the same intensity (weight). It's a pretty good tactic. The calories and cardio plan, as a basis for changing people's lifestyle, is fairly valid. I had a trainer that told me to do 10 minutes of light cardio after lifting to get blood flowing and energy levels up so that after the gym I wasn't feeling sluggish. ALSO, don't go all in in the first session. Lot of gold in there about programming cardio and lifting together. I essentially did this as a grad student. I'm weird in that I do my cardio first even though lifting is my main focus. That's because lifting weights and strength training also builds muscle (which does in fact, have a weight), so it's almost like swapping body fat for muscle (depending on a bunch of things). If you keep your cardio under 5 hours a week you won’t see interference with your lifts. When you're deadlifting 300 pounds, your body needs to do more physical work--even if it doesn't feel that much harder--than when you used to deadlift 135. So training with a kettlebell isn’t really “weight lifting” technically, but it is a form of free weight training, which is a sub category of resistance training which you are correct pairs very well with cardio training to create a balanced full body training program. That being said, you should still dynamically warm up which may mean 5-10 minutes of some cardio I lost 80 pounds by cutting calories and lifting weights and doing some cardio. I've seen a great improvement all around by switching to cardio after weights since I started 3 months ago. So now I lift 4 times a week and do cardio only twice, I actually feel/look a bit better since stopping the extra cardio day and switching it to lifting. A hard gainer like you probably wont get past 12% bodyfat even if you ate the entire menu off mcdonalds. If you jog 5 miles and try to lift, you’re gonna lift like shit. In short, you won’t be able to lift as much or Feb 26, 2025 · The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity. I sweat a LOT when I do cardio but it really varies for me with weight lifting. Saturdays is open mat and active recovery, Sunday is rest. However, when you lift weights, you gain muscle, and muscles allow you to burn calories faster because they increase your bodily calorie requirements to maintain them. Make it fun or its going to If at all possible, I'd recommend working out twice on the days that you want to do weights and cardio, both. If however you're going for the underwear model look that 99% of people want, the key is to: first, get the abs you already have visible by doing enough cardio to get down to some ridiculous bodyfat percentage. Before I joined, I didn't do cardio, and my body did not have the cuts that I have now. That’s how you make that adaption. If my rests are shorter such that my workout becomes more aerobic, then yeah I'm gonna sweat more. Yes you may get to your goal but body recomp wise you may not like how you look, Aka “skinny fat”. There isn't a hard rule despite various opinions. Look at the plus side, you can eat more even while cutting if you do enough cardio. Edit:- I usually do pushups, squats and burpees at my academy. E. Especially when over 30, the best thing for weight loss is hypertrophy training and caloric deficit. 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'm the same as you and long walks have been so beneficial to my emotional and mental state. We would like to show you a description here but the site won’t allow us. you can do cardio, lift weights, or do zero exercise whatsoever and lose fat, as long as you are in a calorie deficit. I also do a quick cardio warm up on each weight lifting day. Yes cardio is the key to losing weight. Assuming you're already tracking calories and adhering to a daily calorie target, if your goal is to add size with minimal fat accumulation, why not just eat at +200 above maintenance, while also doing weekly cardio/conditioning sessions in addition to resistance training; then only increasing calories when weight loss stalls for 3-4 weeks? Do For your distance, it's ok. No warmup and no stretching, though I always love it when I do and really, I should do that more. Quality of what you’re eating matters. 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. The reason is, lifting weights has a greater benefit if you can lift heavier weights and move them as fast as possible. If you do cardio and weights during the same session, it's usually recommended that you do weights first since cardio can leave depleted of the energy stores you need for proper lifting. So you still lift light, but you run a lot. I focus a lot on chest, arms back and core. (Obviously you may be fitter than I was, so just work out what is right for your body!) You don’t need to lift weights (or really do anything outside of watching your calories to lose weight). I started running in my early 20s and now at 30s, finding the weight gain is a bit hard to control. But figure out what works for you. If you're new to lifting, for legs I would recommended focusing on just squats and deadlifts. g. I do it. Feb 16, 2022 · But weightlifting is an anaerobic activity that doesn’t typically allow your heart rate to elevate for an extended period of time. I mostly do cardio on days I don’t lift. Maybe add on 30 minutes on the treadmill after your weight lifting (please do your cardio after weight lifting so you have the most energy to How much cardio you do depends on your goals. For me, I do my cardio fasted in the morning, and then I lift weights after an evening meal (peak strength for me). Calculate your BMR and start counting calorie intake. e. Yeah I find losing weight on cardio alone can be possible. After a few weeks take the longer way home from work. ” I agree with ya on cardio but for me, my cardio has gotten better as I incorporate lifting weights. I laughed because if I'm squatting heavy enough to want the belt, there's no way I'm wearing a hoodie. Now If I do bench press for example: I stretch my pecs and lats beforehand 30 secs beforehand, do dynamic movements with small dumbbells to warm up my rear delts and rotator cuff (face pulls and others), AND i will do push ups and rows before and after bench pressing. Then you move to a lifting day then a cardio day. If you do cardio first, you can push yourself harder in the cardio session because you aren't tired from lifting. The cardio and the weights are just to supplement the training. It's a different type of exhaustion than cardio. Many times we women think we need to eat less and do more cardio but that is usually the wrong approach. I used to do cardio about three times a week. I see two main issues with that, or two sides of the same issue: if you work hard enough during the 'rest'/'cardio acceleration' sections to qualify as HIIT training then your lifting will likely suffer (either from fatigue in the muscle groups being trained or overall fatigue), and if you go easier on the intervals to ensure you maximize your lifting then the intensity and/or duration of the If you want to be strong, have muscles or lose weight (faster), then you need to lift weights or include weights with cardio (high intensity interval training, metabolic conditioning, etc). That being said, if you want to get even better at cardio, doing more will aid you. My cardio is on the treadmill for one hour at 15 incline for 3. It’s not as straightforward as cardio and eating at a deficit for weight loss (which tends to result in linear weight loss, with a few blips here and there). not coupling your cardio/weight lifting session. If you want big abs then by all means do high weight ab exercises like weighted sit ups or the weighted crunch machines some gyms have. 65 votes, 104 comments. Then that's it, right into work Do cardio for heart and general health. It also really depends on your training. 1 hour run/jogs on treadmill with a bit of plyo combined I've since stopped one day and switched it to lifting. You will lose weight, but not the type of weight you want to be losing. Decide which is more important. I used to do weight lifting AFTER cardio and I found I lacked and didn't get results as great as weight lifting BEFORE cardio. if you go for a run when out of shape you're likely to injure yourself because you have nothing holding your skeletal structure together. You don't actually want your body being loose. You say you lost so much weight and had nothing to show for it due to cardio, what you don't say is what weights you were doing, what cardio was you doing, what your diet plan was, was you tracking macros etc. the losses you take from running tend to be negligible unless you're in a position where the minutiae matters. You’ll lose “weight” and muscle by just doing cardio. Do it after lifting and your cardio suffers. 5k steps/day, and my resting heart rate is usually in the low 60's. It sounds like you are achieving muscular exhaustion during your lifting, since you are maxing out on reps. I see a lot of ladies at my gym do the same weights for 3 months straight, and that's not going to help you. However, one of my gym friend told me that doing cardio right after lighting weights will prevent my muscles from growing and will just lose fat and muscle all over my body. If you do them in the same workout, do the one that you care the most about first. I think other people do too, and then if you would to build muscle you have to shift gears and eat a ton and lift a lot. You should start doing training too, weight training at least 3 times a week works wonders in the long run. I didn't really do cardio at all and still put on quite a bit of muscle and cut a good amount of fat. What exercises should I do or not do / what do I need to keep in mind about trying to lift and cut at the same time? Am I free to do whatever I used to do but expect worse progression? Recomping seems kind of controversial in this sub. I guess it depends on the purpose of the block. Right or wrong I lift fkn heavy every session, every exercise. I've personally done up to 50km of easy running in a week without having it interfere with my lifting. The first mentioned that cardio before weight lifting is better for muscle growth, where afterwards it can cut the growth by around %50 but be better for weight loss. For me it’s a bit harder, I’m a bigger person so I need more cardio time/days. The name of the game is sustainability and total volume of work. The second mentioned that cardio before lifting helps endurance, but after is better for weight loss again. Which means you aren’t as concentrated. Make sure you aren’t keeping your calories too low. I am 6'1, your weight and bench 315. If you're really overweight, building muscles will just blend with fat. Don’t do cardio before lifting, because it will tire you out. I ride my bike at minimum, rock climb 3x a week, run a couple of times, and play basketball. You should aim for 150 min of moderate cardio or 75 min of vigorius cardio per week. 5-2. Ive been told all my life that you HAVE to do 10-15 minutes of cardio to warm up before lifting, running for example, to prevent injury. you can lose weight without any exercise, but cardio is still good for ur heart and mind. I’ve cut out cardio as I don’t think I really need it that much, I am always on my feet and moving for my job so I know I burn a lot of calories, but I know I could eat more and eat better. Cardio before lifting will hurt your lifts more than lifting before cardio will hurt your cardio. Meaning that if I feel tired I will more likely skip a lift or a run day then a boxing day. Are there any way to do weight training and strength and conditioning at home, i don't have any equipments like dumbbell. I would have been dying. Yoga. Yes, you have to do Leg day. I've thought about incorporating jump rope more, but it gasses me quick. You need to be 100% for lifting weights because it's very taxing and because the results depend on your performance, and cardio before just decreases your working capacity. I do both - a short pilates class (15-20min) before weight lifting to warm up my core and form. If you lift heavy first, your cardio session will be harder to do. And vice versa. You’ll feel exactly what I mean once you get started. “It has been proven that for heart and the blood My story: Started lifting weights in November 2021 and I'd always walk on an incline for half an hour because "that's what I was taught and told to do for weight and fat loss. definitely. Mornings are mostly light cardio, usually only 20-30 minutes or so, except for 2 days a week I lift weights, 1 upper body day, 1 lower body day. Weight falls right off and lifts keep increasing. If lifting makes you soar and you start being bad on boxing days then reduce or drop lifting. If you want to do cardio and weights same day do weights first. Self improvement is not a comfortable thing. Do it before lifting and your lifting suffers. If you want muscle you have to lift weights, no way around it. Weight lifting and dieting is mostly sufficient for losing weight, but make sure you have a solid weight lifting plan. You need glycogen to lift weights. Cardio on your off day. My body loves it, I've seen more gains than ever from doing it this way. if you're a newcomer and are just trying to get into shape this is strong advice. You'll feel awesome in a few months time. The group that spread the reps out over twice as many days/ week made twice as much progress. If I may offer some advise, and I know you probably don’t want to hear it, but getting big isn’t all that great. If you don't do either for an extended period of time, you'll find you can't do cardio without doing the weights first. It seems to work vs. Please don't fall for these pro weight lifting over cardio people. Still incorporates weight lifting, but its not as static. Is it healthy for your heart? Yes. I'm gonna do this until the end of February and see how much I can burn off. Cardio doesn't do much at all for weight loss. But I'd you want to look better and have a better body composition you need to do some weight training. "Do not want to put on any fat" is such a dark side statement. Technically, you don’t need to lift “weights. Do different types of cardio that will hit all parts of your body, running, swimming, biking, rowing, etc and that way, you'll build some muscle without lifting weights. Girl here, I agree. So, technically speaking, the person who told that lifting weights isn't great for losing weight isn't wrong. Saturday is 60 min lifting with a trainer and Sundays are either off or maybe will come in and lift for 30-40 minutes. Or whatever you find works. It can be literally anything such as weight lifting. If you feel you need muscles to get a woman then I assume you have serious self confidence issues which is a separate issue in itself. If boxing is your goal then you need to lift with boxing in mind. If they're equally important, do the harder workout first - hard cardio -> easy lifting or hard lifting -> easy cardio. I would like to get back into it but my hypochondria is getting in the way. But I don’t want to be huge, it’s normally those guys telling you you can If I want to increase my deficit I put in 60-90 mins of brisk walking a few days per week, which I can do easily in a fasted state and which doesn't affect my ability to lift heavy weights or keep my food consumption in check. For maintenance, I do cardio once per week. when I don't so I still do 5-10 minutes of light cardio after lifting. Honestly, I find it easier to just eat less but the older I get the more important it is to do cardio (and the harder it is due to my lung capacity vs to the amount of mass on my frame) In gerneral it is your diet but if you mean either weight lifting or cardio then lift weights. Some people might advise to do lots of cardio, or do lots of weight lifting. Does anyone here have experience with upping their running workouts, while maintaining a strength training program? Yeah; it sucks, be careful. . the question was can you lose weight without any cardio and by lifting weights alone. im assuming you're not trying to be a world class bodybuilder. I came off long distance running and am trying to primarily lift. „Lifting burns tons of calories, and lifting weights while dieting will cause you to retain more muscle and lose more fat than just diet and/or cardio. Then, at least 2 or 3 hours later (or more) do your cardio. If I have the energy to do cardio after a lift, cool. Clearly there has been a small change in my weight, but it doesn't feel like it, and I've been at it for almost 5 weeks. I bought a lifting belt a while back, and the listing said if you lift in a hoodie measure for your size with the hoodie on. Regardless of what any study says if you lift heavy weight your muscles will grow, bet on it. The reason people breath heavy in between heavy sets is because they are lifting heavy ass weight. If you wanna lose weight just keep up the Cardio. I didn't have much money and didn't know how to eat well on my own, but I was lifting for 90 minutes Monday through Friday for several years. Also I strongly suggest getting a gym membership or a barbell setup at home. I do not believe in lifting light unless it is a warm up set. It's not a cardio factor. On a bulk, I do no cardio. Cardio burns much more calories than weight lifting. Low intensity cardio is perfectly fine, even recommended for active recovery on your non-lifting days (feel free to walk on your lifting days too if you like, honestly! 45-60mins is like nothing. Other times it may not feel challenging but I'll get DOMS afterward. start focusing more on doing things systematically. jjuf fklkn heok ojnc bjbjkarlr dbszb ktfs chysds czjsb pigh mny erqcv efnbxv yxa naqg