Can you lose weight just by lifting weights no cardio reddit If you're in no rush to lose weight, then incorporating strength training into your fitness routine would be highly recommended. You save all your glycogen stores so you can lift heavy, then when those are depleted and you jump on your incline, you won't be burning through the glycogen instead of fat stores. 6 - 2. Edit: I would actually recommend it whether you're in a rush or not, but building muscle is easier when you're not looking to rapidly lose fat with a huge calorie deficit. of course, cardio can make it easier since it can be low intensity and still burn a lot of calories. consumed calories. I don't think you'll look as thin as you think you will at 200, but you can just get to a lower weight if you want You may want to do short bodyweight circuits at the very least in order to retain some muscle. 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. Alright, yeah. skinny but still with pockets of fat and no muscle mass. The problem with restricting calories and doing cardio though is the adaptations your body has to that. Your blood volume will increase slightly so you can carry more oxygen, your aerobic system will start waking up, and underutilized muscles will start to bulk up. So long story short--pick the weights. This is covered in more detail in the wiki. You can't lose fat from weight training, only from Cardio. There's a recovery period where if you try to work out the same muscles again, you'll be weak. It’s totally fine just to lift weights. Then when you get to your goal weight you could keep training the same or even decrease your resistance training sessions. I train 24 years. You can lose weight and still feel shitty. Science behind it?! I try to pass this on to anyone that missed out on it. You can definitely lose weight without lifting. An hour lifting vs an hour on a bike are vastly different amounts. If you just want a lower number on the scale, adding muscle will work against that. One pound is 3,500 calories. You push weights to put on muscle. So don’t do that. Then you can go row on the rowing machine or run or spin on a bike for around 20-30 mins. true. Losing weight is based on expended calories vs. You don't just walk in, deadlift your 1RM and then leave. Even with a decent diet, it won't be nearly as effective as throwing in some good muscle development I lost around 55Kg since I began my journey, that video is completely right you can lose fat in ANY diet since you are at a caloric deficit, you just have to find the one that align with your goals. Sore muscles, needing extra blood to support cardio, etc. You can do cardio before lifting and make very good gains but you're inherently going to be sacrificing some relative intensity from one or both. I think you should incorporate cardio to lose weight but not just cardio. For example. me Feb 26, 2025 · Can you lose weight just by lifting weights no cardio? Lifting weights for cutting If you’re trying to lose weight without cardio, you can still hit the gym and drop calories. That right there is the reason why no matter what the numbers may be, lifting is probably the better choice for you. When you lift weights, you are ripping your muscle fibers. 102 votes, 96 comments. It's a pretty good tactic. 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. If you want muscle you have to lift weights, no way around it. 3 sets of 8-10 reps each should give you a good start. The weight loss primarily comes from your eating, but yes exercise can help it move along better. Lifting weights can help with weight loss. You can lift and lose weight (called cutting) or lift and gain weight (called bulking). I know this is an old post, but I can say that the stair master can certainly help you lose weight. There are loads of activities you can do outside of a gym which are cardio and for many more enjoyable. You can do it, but you probably shouldn't. We would like to show you a description here but the site won’t allow us. The scale doesn’t account for the muscle you’re gaining while you’re losing fat. Jul 31, 2023 · Lifting weights can also improve your body composition. doesn’t burn many calories or help with weight loss unless you track calories/macros. i was hoping it was just a bad week but 7 weeks on i'm still only losing 1lb/week. Your Apple watch is wrong, especially if it says your burning twice and many calories lifting weights. Well sure but it's like if you want to grow your bank account you could spend less money or make more money and spend the same. Exercise can do that. I set alarms to remind myself to eat. Do you want to weigh a specific number or look a specific way, that makes a difference too. AFAIK, 1. This helped keep consistency. There is no set amount of time when it counts as a "workout". Stop eating carbs because they mess with your blood sugar too much and make you hungry. 419 votes, 60 comments. 25X your BW. If you were to just cut down now without lifting you’d lose all the fat, but also lose all the muscle in the progress. See full list on fitbod. this is possible. She has a website called findmyfitness all about nutrition research. Every little bit counts. It will help you look better by making your muscles bigger, it will help you feel better by making your more physically capacle, but it burns an insignificant amount of calories. If you can lose 40 lbs but maintain a 300lbs squat all of a sudden you’re lifting 1. If you go to the gym 5 times a week and have weekends off, and want to lose fat in sustainable way it’s recommended after your weight training to do 20-30 mins of cardio of your choice. This will give you weight loss around 1lb per week. YouTube can help with some nice home You can't choose where you lose that fat first, but over time, changes become more apparent overall. Mix up the cardio too dude. Just don’t go to much or you will lose muscle mass and strength as well. 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). Fix diet, cardio, weightlifting. Another thing that can help you with that is to eat a little more protein. Personally, the easiest one is running as it will go fast while you listen to music, I found stairmaster the most effective one. You lose fat (and muscle, sadly) by eating less calories than you output. I was at dicks sporting goods today and seen some weights that I wanted to purchased but my mom was in the store with me and said “weights won’t help you lose weight” we argued a little bit with me responding “I heard that it can help you lose weight”. It takes a ridiculous amount of effort to get big from lifting alone. My gym is quite limited you could say, in terms of cardio equipment. my build is pretty good If you want to lose weight, neither cardio nor lifting are necessary. Cardio will help you lose weight, that includes both muscles and fat Weight lifting helps you build muscles and drop fat There's even a recent study that shows that between cardio, weightlifting, and cardio + weightlifting, only weightlifting is the most efficient. Another thing exercise can help you with is cause you to shed a little more fat and a little less muscle as you lose weight. I started with seated exercises, moved to resistance bands, went through physical therapy, and now I’m lifting weights regularly. whilst i look for a job, i have very long days with a lot of time to kill and planning on hitting the gym twice a day. 2-1. I've put a lot of muscle mass on and have gotten very strong. That can be dancing, runnng, swimming, stairs, boxing, cycling, jazzercise, jumprope, whatever. doing cardio is essential 100% weight lifting. It depends on your exact goal. Yes you can burn a lot of calories and increase your cardio. I would start by tracking your calories for a week. For arm gains, curls, tricep dips/extensions are sort of your core movements. 5 kg (3-4 lbs) every week just from eating right. I lift a full body circuit 3 days a week and run 4 days a week (most lifting days are also running days. Doing 10 m That being said, if you’re just starting out with adding cardio, you’ll actually gain a bit of weight on the scales at the beginning as you body adapts. Cardio is important and so is lifting weights, but if you’re just starting to be active find the thing that keeps you coming back. Jesus dude, I can't believe people are giving you the runaround here. Sure, don't do 20+ minutes of hard walking/running before you lift or you'll be too tired to get a decent workout. If you’re still hungry eat more eggs or more beef. Table tennis and muy thai coach and jiu jitsu purple belt only haha. Eating 3,500 extra calories will cause you to gain a pound; eating 3,500 less calories will help you lose a pound. Oct 24, 2017 · Cardio and weightlifting can help you lose weight and burn fat, but they may do so at a different pace and with different results. Studies I have read put I would just keep doing what you’re doing if it works for you. Well you don't actually need lots of cardio but just stick to your cutting diet and you'll be good. generates a non-trivial amount of water weight. That being said, do all three if you can. Do what you can maintain for the rest of your life. 1g per kg. It would take several months to put on that muscle, while anyone can run, jog or even briskly walk a mile today. A place for people of all sizes to discuss healthy and sustainable methods of weight loss. Plus you can do cardio in the first half of the day or the 2nd half of the day. You can absolutely lose weight with strength training and without cardio, it's simply a matter of eating fewer calories than you burn. Honestly the main thing is that what you can pick you can stick with long enough to reach your goal. I've read that weight lifting helps burn calories 50% faster than without. These aren't either-or types of things. You don't need to starve yourself or anything, just eat healthy. Yes cardio is the key to losing weight. Track your calories and make sure you are in a caloric deficit and slowly reduce calories over time or add in more cardio when you hit a plateau in weight. You will typically have faster results if you’re doing cardio though. Your hammies shouldn't be hurting to the point that it's limiting after just one day of running. But you don't have to lift weights if you don't want to. You lift weights to ensure that the weight loss is fat and not muscle. If you just diet and do cardio with little or no weight lifting, you won't really get fit, you'll lose weight, but your muscles will stay the same. You will certainly be healthy when it comes to your overall health in terms of your heart etc. By training your muscles you're more likely to retain it during weight loss, which keeps your metabolism up, which burns more calories, which means you lose weight easier. How I see cardio, if I have my maintenance at 2500 calories, and I want to lose weight, normally you eat less and you lose weight, so maybe I would eat 2000-2200 calories. That's a massive difference. You can also subtract 500 calories from TDEE which is what is recommended in the wiki. On average, I do about 250 calories a day on the stair master after I lift weights and 650 calories solely on the stair master if it’s a cardio-only day (which is once or twice a week). Another fun fact about losing fat while lifting is that if you lift and are in a calorie deficit you actually need to lose less weight than you need to without to achieve a given physique/health goal. Building muscle is going to allow you to eat more calories and still lose weight over the long haul. If you want to lift, lift. hi the principal driver of weight loss is a net caloric deficit. THEN I started Pilates after weight loss. Sep 19, 2023 · By only lifting weights and neglecting cardio exercises, you may have an incomplete exercise routine. Brotha anything you do to lose weight is good ! You can lose weight by walking a lot ! Or by cleaning a lot. My advice is to start out just lifting and then gradually work your way into doing more cardio. But what if I don't want to eat less? I keep on eating 2500 calories, and I do cardio for 200-300 calories, putting me in a deficit. Never ever ever assume that you will lose weight by doing cardio. You can lose weight and burn fat by lifting weights only. In part because hitting average maintenance is way too hard to do, so overshooting it safely is much more efficient for building muscle (i. Cardio or no cardio does not matter, long as your in a calorie deficit you will lose weight. But if you look at continued calorie burn after weight training, cardio just doesn't compare. Do both. Edit: here’s a video you can check out Feb 22, 2024 · Lifting weights for cutting If you’re trying to lose weight without cardio, you can still hit the gym and drop calories. Separate days for strength and cardio. Nonetheless, if that's what you prefer or that's just the way that works best for you, then it's still infinitely better than doing only one and none of the other. You get a range because of different studies, ie some study still showed marginal improvement up to . But I think it’s good to incorporate both, maybe 30% cardio and 70% weight lifting. there was no slow transition from 2lbs/week to 1lb/week. I’m just trying to lose a bit of weight, though. (At least, in an absolute sense) You can't gain muscle from Cardio, only weight training. In other words, you need to burn more Walk to the grocery store after that if you like. Jul 25, 2019 · How to lose fat without cardio 'There are quite a few factors involved in losing body fat, but it ultimately comes down to energy balance,' says Vincent. If you’re not seeing results in a month than your diet is probably lacking. if it 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). As you gain muscle it can get bigger, like a roommate taking up more space. It also helps you retain muscle while losing weight, which means you won't wind up skinny fat. Between about 1. I've tried both, I know which one is better for me and I suspect most others as well. you can lose weight without any exercise, but cardio is still good for ur heart and mind. There is a such thing as “beginner gains” where you see a decent increase in muscle tissue when you FIRST start lifting, but after a while your progress will slow down as your body adapts to the stimulus of For bonus points eat a high protein diet. e. 8 g per lbs. You lose weight by having a caloric deficit. If you want to exercise for the mental health and wellness benefits (better sleep, more energy), then you can stick to cardio and yoga. Weights will burn less calories during the activity but they will increase your basal metabolism, both during the recovery and in the long term, since Next month I won’t have time to go to the gym accept for twice a week so I’ll have to cut out cardio altogether. I really encourage you to stay the course. Weight trained 3 days per week, LISS cardio 3 days per week. No matter what, you will be far healthier at 200 lbs than at 315 lbs. If you have a lot of weight to lose then exercise can help keep your skin from looking too loose. To gain muscle you have to consume a high amount of protein and be in a calorie surplus, and to lose weight you need to be in a calorie deficit, so again, unless someone is obese with lots of fat stores, body recomp isn’t feasible. A well-designed fitness regimen should incorporate different forms of exercise to target different aspects of fitness. My gym offers some weight lifting classes that I find a lot more tolerable than just lifting weights on my own. . You are over-thinking it. Strength training helps with weight loss, there's no reason not to do it. Train just as hard as you would if you weren’t trying to lose weight. It definitely helps shape the body if you’re already fit/skinny fat. I went low calorie Mon-Fri with a Saturday eating at maintenance calories and Sunday not as low as week days but not as high as Saturday. Cardio is the most important exercising you can do in my opinion. bulking), and as you gain muscle your average maintenance is going to rise, so you can't just stick to the same diet over time anyway (otherwise you'll gain a few lbs of muscle and then stall forever If your heart rate is up and you're doing high reps, sure, that's close to a HIIT routine, but it's not a cardio replacement. So do weights first so you have all of your stored glycogen ready to go. I lost over 120lbs myself. Ideally you'd do weights before cardio. In my view, cardio and weight training are two sides of the same coin. If you want to be healthier/reduce the risk of heart disease and maybe lose a bit of weight, do cardio. In general, you don’t want to exercise for the weight loss, but rather for the other benefits it gives your health. Any cardio is good cardio, but no cardio is as effecive as diet is, for weight loss. If you do cardio and weight the same day do cardio AFTER lifting. I did it for a year, and it sucked. Strength training doesn't burn many calories in and of itself. Can cardio or weight lifting help? Yes We would like to show you a description here but the site won’t allow us. 25 pounds gaps are ok, but someone that is 300+ pounds (120lb weight difference) when they land on you is just a problem. So for someone trying to lose weight, the main focus would just be cardio, while doing some weight lifting. )I prioritize running, but the lifting has helped me overall so I am definitely sticking with it. Cardio will burn calories during the activity. You can't out run, or out lift a bad diet. If you want, you can use the fact that you like cardio as a reward (if you do your lifting program, you get to do [favorite cardio activity!]) Or as a way to get you into the gym to maintain your habit on days you are dragging your feet (you don't have to do anything but [easy amount of favorite cardio activity], just get your clothes on and go!) It is inevitable that if you lose a lot of weight you will lose some strength, but what you are supposed to do to keep it minimal is: engage in high volume hypertrophy training. Keep the rate of weight loss low If you have a lot of weight to lose, do it in blocks with periods of stabilization in between. these can be low impact. that’s when I really got the “Pilates body”. Do you want it to be mostly fat that you lose? Lift weights so your body knows you need those muscles. Here is an in-depth reddit post about that, written by a physiologist. Maybe re-evaluate once you get closer to your goal weight and see if it’s something you would like to add in then. You can disagree, however having more muscle burns more calories and building that muscle is more beneficial overtime than just cardio. Calorie deficit is still the main lever for losing belly fat/weight. You can also lose weight and feel great. Lifting weights the way you are uses an energy system called ATP-CP and will not burn much fat or carbs, but will increase your BMR, because your muscles grow and require more to live and also they need to be repaired, which also costs energy. 34 year old male here. It's not a requirement, you can literally lose weight eating twinkies, but you'll get better results and lose less muscle mass. Of course other things have to be aligned as well (diet, sleep, hydration, etc. Your arms lose fat when your body does. I don't know what the rate is for just doing cardio. I go between the rower, elliptical, bike and treadmill. Cardio burns much more calories than weight lifting. 7 g per kg or 0. 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. 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. Don’t worry about getting in heavy sets. 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 lift). All these things have a relation to each other, but they're all different. Running isn't like lifting when it comes to recovery. This doesn't work well. I've heard it's better to do your walking/cardio after weights, just in case you want to switch it up. So here’s the thing. if you have access to a gym, i would suggest trying something like an elliptical or bike, or maybe just a slow treadmill. If the satiety and diet diversity of no carb appeals to you, then couple it with calorie counting if you're even remotely seriously about weight loss. For example if you squat 300lbs at 240lbs body weight that’s 1. Lifting does burn calories, but it shouldn't be your primary plan for weight loss. You do not want to lose weight, you want to lose fat. If you wanna lose weight just keep up the Cardio. Start right now, no reason to wait. 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. You should probably consult a doctor before starting in given your knee issues and weight. Is that really the whole story? Conventional wisdom is that low intensity cardio kills, or at least inhibits gains, regardless of diet. Just an extra 100 calories a day burned is HUGE for me. When you gain muscle mass through weight lifting, those gains help to burn more calories even after you’re done working out. Yea, you can lose weight just by lifting and eating right. I lift 5 days a week and kickbox or box for an hour afterwards 3-4 times a week. Tbh, no. Decrease caloric intake or increase cardio if you want to lose fat. I’ve seen a lot of stuff saying weight lifting isn’t beneficial when trying to lose weight. Besides, building lean muscle will help boost metabolism. Lifting weights doesn't have much to do with weight gain. They definitely help, but for the most part it's all about your diet. Lifting weights and eating high protein helps retain or build lean muscle mass, which can keep your metabolism a little higher and will make you look more “toned” as you lose weight. Partly true. If I go too hard or don't space things out enough, my body gets pretty worn out. When you lose that weight you are no longer subjected to the additional weight and you have to work harder to maintain that strength. As others have mentioned what you eat and how much - play a far more direct role in weight changes. As everyone says, the only way you can lose weight is to eat less. However, it is entirely possible to lose a considerable amount of weight and still be tubby. I used to believe that if you have to move around more than 30 lbs additional lbs of body weight that also makes your body stronger since you consistently have to deal with a heavier load consistently. You don't need a gym for that, buy some weights for home training or just use substitutes like heavy books or whatever heavy you find in your household. Chinese, eat a lunch portion not larges of everything by yourself when it is enough food for 5 people. Moving is going to help you lose weight. I've been seriously lifting now for going on 4 years. 2 grams of protein per kg of body weight. Tenjis coach. Pizza, eat 2 slices, not 8. The key to losing weight is a calorie deficit, or eating less than you burn, experts say. Make it fun or its going to If it's your first time, youtube the exercises, remember to use a power rack or Smith machine if you are alone, and you can try them with just a bar, no weights, until you get comfortable. If I can bench 200, squat 230 and deadlift 280, im going to have a hard time moving a 300 pound guy. Unless you're doing lots of cardio plus diet you won't lose fat in like three days. Your body rebuilds the fibers stronger than before. I will lift after my cardio session is done, but the weights I put up are usually much lighter, and I do a lot more reps (aiming to reach muscle failure). You can overeat on a no-carb diet and you won't lose any weight what so ever that isn't water. Doing cardio is not going to make you "lose your gains" or make it so you can't build muscle. Do the exercise that you like to do. There's plenty of research to back this up. It’s already there, and you therefore have the benefit of already being decently strong. Even without exercise you can lose 1. Compared to vigorous cardio work, strength training doesn't burn a substantial amount of calories in itself - maybe 70 to 100 extra calories or so over a 30 minute session. I believe the studies generally are in reference to lean body weight and the assumption is that you don't have to eat extra protein for any fat you carry, although I don't know if that is strongly supported by Cut out carbs bro and processed food. Doing cardio before or after weights are both similar when it comes to weight loss, for muscle gain however doing cardio after weights is better simply because if youre not tired from cardio you can lift to your actual muscle failure instead of stamina exhaustion which in turn will help maximize muscle gain. Hi there, currently found myself at the tailend of summer holidays with nothing on (just graduated uni). Best i think is what you love to do ! Also if you push your self in sprinting or gym exercice for hypertrophy you build muscle. But I'm gonna take a guess that you already know this. Some people might advise to do lots of cardio, or do lots of weight lifting. I know Famous people with Dr in their names have been sketch in the past, but she isn’t giving advice on a radio show. After you’ve built that activity habit then you can worry about what you “should” do. But your original question is vague, and based on that you can only make assumptions based on the law of thermodynamics - body mass will remain constant when caloric intake matches caloric expenditure. Just remember there are no cheat days. That's what you get with exercise and calorie reduction. Point is slowly increase your walking (or whatever cardio you like). it was very sudden and the only thing that changed was swapping 30 mins of cardio for ~45 mins of lifting. What we want is to make it target fat more. We have treadmills, exercise bikes, cross-trainers and pull-rowers. You can gain and lose fat, and you can gain and lose muscle. Check out "low heart rate cardio" training or the MAF method. As you can see, the only option that doesn't exist is "cardio and then immediately strength training". My view is fasted cardio followed by 1-2 hours post lift of no calories just black coffee has helped me get a lot leaner. Whatever you find enjoyable enough to keep doing. If you're thinking in terms of build, or body fat percentage, then resistance training can Think of your lifts in relation to your body weight, then you can stay motivated. The "cleaner" the calories you do eat, the better you will feel, but , honestly, you can lose weight eating nothing but donuts (if you don't mind feeling like garbage all the time). 5X body weight, which is actually more impressive. You can do more cardio to increase your deficit but in reality you’ll lose weight more realistically creating a deficit through your diet. 8 to cut at a 15 or 20% deficit. She’s got some good stuff about fasting. You can lose weight with diet alone. Let's also not forget that it takes a lot of low intensity cardio to burn a significant number of calories - this chart indicates you'll burn around 350-450 calories in an hour of low-intensity cardio, depending on weight. Do cardio for health, and also to burn some more calories. If you want to increase your strength or muscle mass/improve your physique lift weights. You can help to achieve this through eating less and/or doing more cardio. So by adding some additional muscle or simply maintaining muscle you currently have can help you lose weight. It's 85% diet and 15% exercise if you just want to lose body fat. Weightlifting and cardio. Body dysmorphia is a bitch. That's what you get with just calorie reduction. That is true, but if you don't lift and just play a lot of tennis, your chance to get injured will go up, and you'll have imbalances in your physique. Only do cardio after your weightlifting session or on a separate day. You’ll lose “weight” and muscle by just doing cardio. You lose weight with your diet. But your premise that it feels pointless to lift weights when you are overweight is bullshit. If you’re lifting weights, you’re likely putting on a bit of muscle. This is due to either (a) still being overweight, just less so, or (b) having a poor body composition, which basically means you have a lot of fat and not much muscle. I ate at 9 am, 11:30, 2, 4:30, & 7 every day. Think of them as two different things in a very close space, like roommates. But diet is the most important factor. Now think about it. You can't "replace" fat with muscle. All of the compound lifts stress the central nervous system and heighten your metabolic rate. If you were to lose weight via diet and did cardio and no weights, you would likely end up skinny fat, i. Your Do you want to drop body weight? Eat at a calorie deficit. 8 g per lbs of lean body weight. Cutting calories is the spending less, lifting weights is the making more money. Here's the logic. If 2,500 calories a day is your maintenance (what you have to eat to neither gain nor lose weight), and if you cut your calories by 500 a day, you will lose ~1 pound per week. This is because without lifting a portion of lost weight will be muscle whereas with lifting it will be practically 0. my diet is pretty good- pretty much very low carbs and high in protein- lean meats, eggs, salads, vegetable, a lot of water, shakes post workout. Can weight lifting help you lose weight? I was planning on buying some but I’m kinda stuck in the middle here. You will lose weight regardless if you're eating under maintenance and you will lose fat and build/maintain muscle if you lift, so it's definitely helpful fitness-wise. I lost 130lbs lifting weights and doing cardio (walking at around 120 BPM, as well as more intense stuff, sometimes up to 180+ BPM). Cardio is healthy for you. Whether you need to lose 2 lbs or 400 lbs, you are welcome here! Feb 26, 2025 · Can you lose weight just by lifting weights no cardio? Lifting weights for cutting If you’re trying to lose weight without cardio, you can still hit the gym and drop calories. You can do it buddy you just have to start. If you spend more calories than you consume, you will lose weight. Losing weight: There's no way you lost mostly muscle - if you lost 120lbs of muscle you'd be dead. I can genuinely say that fasted weight lifting and fasted cardio has massively worked for myself. May 16, 2022 · Strength training can help you burn fat and lose weight as effectively as cardio, new research suggests. If you want to lose weight/improve your physique, adjust your diet. But as the roommates grow, the "apartment" (your body) will grow to accommodate the space. Then you can start lifting weights. Eat what you want, just smaller, more manageable portions, and budget for it. You can slim down without lifting weights if you stick to your diet. 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. If you’re asking if weight lifting without cardio can be used as effective weight loss tool, the answer is yes. The calorie burn from weight lifting isn't significant, unless you are otherwise not doing much. Progressive gains - week to week for three months - and visibly leaner with weight staying pretty static. You can do a 5 minute cardio, then an hour of strength training, then a 45 minute cardio. I split my weight groups but do 25minutes of crosstrainer cardio every time I go to the gym. Generally, even if you're lifting heavier weights, the act of weightlifting doesn't burn a lot of calories. ) but weightlifting is a fantastic way to stay in shape and lose fat. Keep lifting weights as that will allow you to maintain your muscle even when cutting calories. But I agree. I wouldn't consider cardio that you can do in a gym to be even the tip of the iceberg when it comes to trying cardio, so don't write it off just yet. You can lose weight without exercising at all if you eat fewer calories than you consume. it was just a very noticeable slowdown from a consistent 2lbs per week weight loss to 1lb per week overnight. So I'm currently trying to lose weight and get fit but I have kind of a conundrum of sorts. Its harder because you're more likely to still feel hungry but if you are a lean person this might not be an issue. Weight training has been far more effective for me and more fun, but that’s just me. Do that consistently and you'll lose weight. There's no point in doing a regime if it makes you miserable and more prone to dropping out whether to lack of motivation or because you get injured. At that level, I only needed 15-20 mins at the gym to compete my whole workout and I lost tons of weight. If you want to lose weight eat less calories. For overall body composition, lifting weights and yoga are the two best things anyone can do, in my opinion. Which just means I’ll have to watch what I eat closer. There are Running is my excuse for not taking lifting seriously, and lifting is my excuse for not taking running seriously. That's it. In order to rebuild the muscle fibers, your body needs protein and calories. Make sure to include veg and fruit into every meal. Currently I work out at the gym 3 times a week focusing on weight loss mainly with weights added. The issue that gives rise to the misinformation you’ve likely heard is that if you burn TOO many calories or do excessively long or intense cardio workouts and don’t fill the increased calorie deficit, you will lose weight much faster and faster weight loss can lead to increased muscle catabolism (muscle loss). Doing cardio and lifting weight can help with weight loss. Any resistance training (body weight or not) does very little to help you lose weight. Yes, if you've been ramping up the exercising, you might just be holding on to considerably more water at the moment. This!!!! Also add protein to your diet if you don't already. 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 can’t spot target fat loss on your arms. 5 to 0. She’s a biochemist. Just because you lift weights doesn’t mean you’ll pack on a load of additional muscle, especially the longer you lift weights. Thing is, I'm not planning on competing so I've dialed back a bit in the lifting and have thrown in cardio. When lifting, you want to maximize your strength potential, and this means having nutrients available to keep your muscles contracting. You’re doing a great job. You can go lower & lose weight faster, but you risk muscle loss in the process Assuming you exercise 6x a week with weights & basketball Weight 225 Lift weights eat steaks. Lower impact training which decreased inflammation in the body caused by hypertrophy-induced water retention. Lifting helps to build muscle, and muscle is more metabolically active (therefore increasing your tdee). For me it was all about finding a sustainable routine. I build my way up and eventually starting using it at level 15. That said, the most effective cardio for fitness and fat burning is high-intensity interval-style (HIIT). To maintain or lose weight you could easily eat nothing but calorie-dense junk food in moderation. Usually I just do 16 hour IF fasting. You might burn more calories in an hour of cardio than an hour of lifting, but if you don't "do* the cardio, you're not burning anything (obviously aside from the calories you need to stay alive). You probably lost some muscle, but at least 100lb of what you lost was fat. Doing a 0-10 minutes of cardio warmup before strength training is very much okay. It is imperative to have a workout routine when you diet. You do cardio to get fit. Lean proteins, think chicken breast, will provide nice bulk with minimal calories (Greek yogurt is also a good one here). Just do cardio! You will only lose weight by controlling your calorie intake. You'd be lucky to even burn 200 calories in an hour long weight lifting session. 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 Weight lifting isn't just about pure strength though, it's about endurance too. Definitely lift while losing weight, and run a program like Starting Strength that focuses on making you stronger. Brothar. Use cardio (5-10 minutes on a treadmill) just as a warm-up for the weight lifting. Running does burn a ton of calories, but you’d have to run a lot to really create a big enough deficit where you’re losing pounds from it. Needless to say, cardio is awesome for many different reasons, though. And if a person was to keep food intake the same, but start lifting weights they might even lose weight due to increasing caloric expenditure. And also as other people said, why no cardio? I know the reason, but cardio is really good. The Can you lose weight from lifting weights alone? Or is a mix of cardio and resistance needed? I’m trying to lose body fat while still gaining some muscle from weight lifting. This is why you lift weights to lose weight. 85 or . Dieting eats away at all parts of your body, muscle and fat. I really like doing cardio on my bike and I find it very enjoyable and sustainable but not so much with lifting weights or strength training. Yes, TDEE x . I lost a significant amount of weight doing cardio. The best exercise for preserving muscle and increasing the amount of fat you lose is probably lifting. When the number on the scale decreases, you're usually losing a combination of body fat, water and muscle, DeLeon explains, but resistance training is more effective than cardio at helping you preserve muscle, which lends you a more toned look. Weight loss is about diet (read: calorie deficit). If you’re losing weight just for appearances and don’t care about your overall health then yes, weight lifting alone will suffice. You would rather be 180 and muscular rather than 150 and chubby fat. But you can’t lose weight with just cardio and strength training if your diet is to high in calories. If circuit training isbt it then go back to weights plus additional cardio. When you flip said coin, just because you're focusing on the side that came up, doesn't mean the other ceases to exist. Cardio can help with weight loss. A football player may not be trained to fight, but they can take a lot of hits, and know how to tackle. We run on recovery days and run back to back to build up cardio, where as you typicall Hello! I'm 37 f, 5'5 and 182lb and totally unfit! I've just started the gym and have been going 4 times a week for two weeks. I'm short and find it hard to lose weight without exercise. That will give you an idea of how much calories you will need to reduced in order to start losing weight. Keto with lifting high intensity exercices is just not optimal, that doesn't mean you can't do it though. (not as much as a jog though of course) There’s no reason you can’t lift while losing weight. Yes you may get to your goal but body recomp wise you may not like how you look, Aka “skinny fat”. So far I thought about doing 2 weeks with 3x cardio and 2x weight lifting and then 2 weeks with 4x weight lifting and 1x Cardio and 1x liss cardio in sync with my energy levels throughout my cycle to get"the best of both worlds" but not sure if that makes any sense at all especially for maintaining muscle mass. When you have a good cardo base, lifting will be a lot more appealing to you and i bet you will start lifting too. Muscles burn more energy than cardio, so if you find time, lift some heavy weights. Slow it down a bit. whyr oet xwwhl wult aipeq yxwrd qnron tjfmspt tyvb xdvkczt tnhjqmh hnlkdai gratc uyh dfzfzc