Do i need cardio if i lift weights reddit (example: tuesday, thursday, saturday). 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. Cardio burns more calories, making your calorie deficit greater, which will help to lose more fat. You don't actually want your body being loose. There isn't a hard rule despite various opinions. I currently have a desk job and hit the gym 3-4x per week. You can do every lift basically every day if you program it right. Cardio before lifting will hurt your lifts more than lifting before cardio will hurt your cardio. Again, technically. If all I need to do is reduce my calories, I can just stop eating potatoes, bread etc. Otherwise you'll just look fat as fuck I do 4 lifting days/week. Or whatever you find works. If you jog 5 miles and try to lift, you’re gonna lift like shit. Saturdays is open mat and active recovery, Sunday is rest. People think that because they are breathing hard that is has to do with their cardio, it doesn't. You don’t need to go overboard with cardio. ” I agree with ya on cardio but for me, my cardio has gotten better as I incorporate lifting weights. 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. Thats a mental block stopping you from putting on any weight. And vice versa. I started CrossFit 6 months ago and fell in love w it. You don't necessarily need to stretch before you lift weights, you just need to warm up somehow. 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. "Do not want to put on any fat" is such a dark side statement. 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. if you have access to a gym, i would suggest trying something like an elliptical or bike, or maybe just a slow treadmill. I've personally done up to 50km of easy running in a week without having it interfere with my lifting. I just can’t seem to get motivated to lift without getting my HR up first. 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. 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. 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). 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). When you gain muscle mass through weight lifting, those gains help to burn more calories even after you’re done working out. But don't do it for weight loss. I enjoy lifting weights myself but I'm not one who need to lose weight. I added in a cardio day and cleaned up my diet. My choice of cardio is hill sprints (sprint up the hill, basically at 80-90% exertion, walk down slowly, sprint up the hill, etc). Make sure you aren’t keeping your calories too low. But I'd you want to look better and have a better body composition you need to do some weight training. My first goal is to get to a healthy weight by losing this fat, which I understand is 90% diet. 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. Only weights. 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). cardio loses weight today, muscle boosts your basal metabolic rate which will make it a little harder to regress later. Is it better to do cardio second? Yes. I lost 30lbs and while I'm definitely smaller and have lots more stamina. Cardio doesn't do much at all for weight loss. You enjoy weight training, great. Meaning that if I feel tired I will more likely skip a lift or a run day then a boxing day. If i was you, assuming you have a "slow" running day, I'd do legs that day. you can do cardio, lift weights, or do zero exercise whatsoever and lose fat, as long as you are in a calorie deficit. You need to lose weight my man. In the summer I do a conditioning day outside that's a lot of unilateral carrys. I'm a really lazy warmer-upper. not coupling your cardio/weight lifting session. You lose fat (and muscle, sadly) by eating less calories than you output. 45 minutes to 1 hour on full body weight lifting heavy until failure. 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. There was a time when I was working out 2 hours a night, 4 days a week. Which means you aren’t as concentrated. Do it before lifting and your lifting suffers. 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. 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. 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. I still weight train in the evening. the question was can you lose weight without any cardio and by lifting weights alone. I’ve tweaked my shoulder one too many times to say warm-up sets of the same movement alone are enough. Otherwise, the lifting days are prioritized. I do not have much difference in appearance. If you like cardio, do cardio. Like lifting, adding more "volume", e. of course, cardio can make it easier since it can be low intensity and still burn a lot of calories. 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. If they're equally important, do the harder workout first - hard cardio -> easy lifting or hard lifting -> easy cardio. If your tired/hungry towards the end, baww, just harden up Australia and do them any way. You could do a heavy single and feel woozy afterwards, because you just taxed your body, even though it only lasted 2 seconds. 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. The second mentioned that cardio before lifting helps endurance, but after is better for weight loss again. I lift in the morning and do cardio 3-5 times later on. If you do cardio in a deficit, you will burn and lose more muscle than fat. you can lose weight without any exercise, but cardio is still good for ur heart and mind. Also a good rule of thumb is to do 3 "hard" weeks, then one "recovery" week where you dial back both intensity and duration. The group that spread the reps out over twice as many days/ week made twice as much progress. Do it after lifting and your cardio suffers. A year ago I had a more active job (lots of walking), and my blood pressure was good. Cardio is also great for heart and lung health. You need glycogen to lift weights. 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 do cardio every single day, even on lift days. 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. Hey, we are in similar situation. Look at the plus side, you can eat more even while cutting if you do enough cardio. If you're new to lifting, for legs I would recommended focusing on just squats and deadlifts. Hopefully, I'll start my bulk in March. Some signs that you need to take a rest are elevated heart rate, persistent fatigue, aches + pains. after a while,when you've gotten the hang of it. especially considering that the amount of info out there can confuse you. Cardio is NOT a good way to approach reducing body fat. I ride my bike at minimum, rock climb 3x a week, run a couple of times, and play basketball. . 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. Some people even warm up/down with that. When I started with more weight training, particularly when I incorporated more leg training into my routine, my appetite went crazy. ALSO, don't go all in in the first session. A hard gainer like you probably wont get past 12% bodyfat even if you ate the entire menu off mcdonalds. Please don't fall for these pro weight lifting over cardio people. 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. 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). Hi op, Running and lifting are both very taxing and complete for resources with each other significantly. Then, at least 2 or 3 hours later (or more) do your cardio. Some overlap but different goals. Last night, there was a guy in the gym getting after it with pants and a beanie hat on. There are so many benefits to cardio that benefit bodybuilding. 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. Cardio burns much more calories than weight lifting. Okay so cardio is anything that gets the BP 120 and over. An hour of cardio will burn 500-600 calories, 800 if you really bust your ass. If you want to lean out then the more cardio the better, up to a point. Calculate your BMR and start counting calorie intake. The calories and cardio plan, as a basis for changing people's lifestyle, is fairly valid. My routine consists of: leg day, chest & arms, back & core, cardio, and a full body day. I do a lift routine 3-4 days a week every other day. You can get fit. 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 I have the energy to do cardio after a lift, cool. TLDR: 2 groups did the same amount of total reps with the same intensity (weight). Then that's it, right into work Do cardio for heart and general health. 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. Strength and hypertrophy training actually levels off my bg or even raises it (more cortisol release in heavier weights, lower reps). It also really depends on your training. Regardless of what any study says if you lift heavy weight your muscles will grow, bet on it. Mix up the cardio too dude. 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. This is just so youre full of energy when you start and can wear yourself out doing cardio after. Weight falls right off and lifts keep increasing. If lifting is your main focus, then doing cardio last is best so you can ball out while lifting. Will be harder than lifting weights, but life isn't just about efficiency. You’ll lose “weight” and muscle by just doing cardio. 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. 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. I too enjoy weight training. Usually about an hour is fine, but it does depend on how much you ate and how your body responds after eating. I’ve always focused on weight lifting and yoga but did zero cardio for years. Some people might advise to do lots of cardio, or do lots of weight lifting. I didn't really do cardio at all and still put on quite a bit of muscle and cut a good amount of fat. Sometimes I might find the workout very challenging but I'm just not sweaty. 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). It's definitely way less with lifting than cardio. But ive seen one of the programs and it isnt mentioned, there are just warm up sets. If you do them in the same workout, do the one that you care the most about first. Lose the weight and then gradually start strength training. But there is a balance. That’s how you make that adaption. Yoga. 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. Also, weight loss is mostly about eating habits. If you want to do cardio and weights same day do weights first. 5k steps/day, and my resting heart rate is usually in the low 60's. start focusing more on doing things systematically. 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. 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. My cardio is on the treadmill for one hour at 15 incline for 3. That way you're not so fatigued when you do the weights. hi the principal driver of weight loss is a net caloric deficit. People think dieting = body fat reduction. the losses you take from running tend to be negligible unless you're in a position where the minutiae matters. 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. 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). Because the name of the game when it comes to not looking awful is FAT LOSS, not weight loss. Lift first. So you still lift light, but you run a lot. Yeah I find losing weight on cardio alone can be possible. 8 mph. 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. 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. 🤷🏻‍♀️ I do this 3-5 times a week. 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. ). The two aren’t mutually exclusive. You'll feel awesome in a few months time. Yes but OP didn't mention body composition. 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. I would like to get back into it but my hypochondria is getting in the way. So here’s the thing. Cardio is also important, you can do it on the days when you are not lifting. But I think it’s good to incorporate both, maybe 30% cardio and 70% weight lifting. 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. Also, do different muscle groups each time so you are only working any particular muscle once a week. 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. 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. 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. 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. I've been on a 12 week cut, lost almost 30lbs and do cardio 4 days a week while fasted. 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. 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. 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. I don't wanna sound mean, but you are not skinny fat, but overweight. Many times we women think we need to eat less and do more cardio but that is usually the wrong approach. As far as upper and lower that is strictly a personal preference. Before I joined, I didn't do cardio, and my body did not have the cuts that I have now. The reason people breath heavy in between heavy sets is because they are lifting heavy ass weight. Same. Yes, you have to do Leg day. I came off long distance running and am trying to primarily lift. Other times it may not feel challenging but I'll get DOMS afterward. So, technically speaking, the person who told that lifting weights isn't great for losing weight isn't wrong. 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. Cardio can help with weight loss. Do the weights first, so that you can expend all your energy moving that mass. The reason is, lifting weights has a greater benefit if you can lift heavier weights and move them as fast as possible. 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. Separate them by over 6 hours and 2 meals or more if you can. 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. I also do a quick cardio warm up on each weight lifting day. " 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. You can build muscle. if you're a newcomer and are just trying to get into shape this is strong advice. Tues Thurs 20 min cardio followed by 40 min lifting. 65 votes, 104 comments. 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. The other 3 days are all cardio for an hour straight. Lifting sub maximal loads will not create an adequate stress response. Lift weights, reduce but not eliminate your cardio, and eat a lot. Small runs seem to work well with lifting to get that blood flowing. 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. It's a different type of exhaustion than cardio. Technically, you don’t need to lift “weights. 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. If cardio is your main focus, then you should do it first so that you have to most energy for it. 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". ) 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. If you do more like cardio type workouts with weights (endurance training), those actually act more like cardio for me. Lifting weights can help with weight loss. Cardio on your off day. But resistance training is very beneficial for a healthy body, especially in older age. 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. When you get started with lifting, do not do more than 3 times a week and spread it out a bit. I would have been dying. e. I mostly do cardio on days I don’t lift. It's a pretty good tactic. I'm gonna do this until the end of February and see how much I can burn off. That would be one cardio, one circuit and one weights. At night I'm usually in the high 40's. On non lifting days I do a longer pilates class (30-60 min). It might actually help your performance in class actually. The answer is a calorie deficit is needed to promote weight loss, independent of lifting weights or not. You will lose weight, but not the type of weight you want to be losing. Quality of what you’re eating matters. Do cardio. this. Plus I used to run several times per week for 1. We would like to show you a description here but the site won’t allow us. 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. If you're really overweight, building muscles will just blend with fat. Self improvement is not a comfortable thing. 1 rest day. 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. E. People have suggested weight lifting definitely and I hated the thought of static movements. The cardio and the weights are just to supplement the training. Having endurance is awesome. Girl here, I agree. If you keep your cardio under 5 hours a week you won’t see interference with your lifts. 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). Yes you may get to your goal but body recomp wise you may not like how you look, Aka “skinny fat”. And if you are going to lift weights the same day you train, always lift weights before. Then you move to a lifting day then a cardio day. 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. 1 hour run/jogs on treadmill with a bit of plyo combined I've since stopped one day and switched it to lifting. Are there any way to do weight training and strength and conditioning at home, i don't have any equipments like dumbbell. We'll see how fat I look. 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. Running is an aerobic exercise, lift weights is anaerobic. While true, it's incomplete. For me it’s a bit harder, I’m a bigger person so I need more cardio time/days. This has served me well aesthetically. I laughed because if I'm squatting heavy enough to want the belt, there's no way I'm wearing a hoodie. Your heart is the most important muscle in your body. I always prioritise boxing over anything else. If u have no muscle you’re gonna be skinny fat. Is it healthy for your heart? Yes. I focus a lot on chest, arms back and core. Some people do undulation here within the blocks. 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. This is terrible advice and disappointing from a supposedly certified personal trainer. I don't have a problem keeping up. 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. Otherwise, as long as you’re doing it consistently, it’s all good. im assuming you're not trying to be a world class bodybuilder. 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. You need some form of exercise that isn’t cardio. I'm weird in that I do my cardio first even though lifting is my main focus. My body loves it, I've seen more gains than ever from doing it this way. If boxing is your goal then you need to lift with boxing in mind. On a bulk, I do no cardio. Lifting weights while is great physical activity is not enough for your cardiovascular health. true. If cardio is your focus, do that first, and vice versa. time doing cardio, the better you will get at it. Edit:- I usually do pushups, squats and burpees at my academy. I tried running after weight lifting, but running after having done heavy sets of squats was a no go. Does help with general health though. That said, the heavier I lift, the longer my rests are, and at most I'll have a slight sheen on heavy days. 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 sweat a LOT when I do cardio but it really varies for me with weight lifting. For me, I do my cardio fasted in the morning, and then I lift weights after an evening meal (peak strength for me). but anyway long answer short, have your protein shake post workout This. I do it. But it's also not to the degree of STOPPING completely. 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. But sounds like excuses to be honest. Walk to the grocery store after that if you like. I'd do weights and cardio on Mondays and Wednesdays, and then only cardio on Tuesdays and Thursdays. I do not believe in lifting light unless it is a warm up set. Ignore that BS. I've been taught to do weights first and then cardio. If you want muscle you have to lift weights, no way around it. To lose fat, lift weights. 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. 5-2. I essentially did this as a grad student. It encourages people to start eating healthily and get some exercise, but it is, as you say, generally flawed. 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). Cardio taxes the body much more than weight lifting does in terms of strength output afterwards. 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. I lost over 120lbs myself. 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. If you lift heavy first, your cardio session will be harder to do. 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. 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. „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. If you get the chance, read Alex Viada's book, The Hybrid Athlete. Yeah dude. 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. 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. You don’t need to lift weights; you can work calisthenics, bands, certain types of yoga, barre, etc. Also I strongly suggest getting a gym membership or a barbell setup at home. cardio before will impact weight training. I am 6'1, your weight and bench 315. “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. Doing anything particularly fast or long means I need to take the next day off, or at least take it easy. So choosing cardio and strength is important. I don't sweat nearly as much from lifting as I do from cardio, but I do still sweat a little bit. After a few weeks take the longer way home from work. I ended up losing a bunch of weight through a very strict diet and a ton of cardio. 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. 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). 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. 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). 😅 No cardio, no cool down. I started running in my early 20s and now at 30s, finding the weight gain is a bit hard to control. 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. Now that I read Outlive I have updated my workout routine to this: I am 32 and am slowly getting back into lifting weights. I've seen a great improvement all around by switching to cardio after weights since I started 3 months ago. During the pandemic I got a Peloton and started using it 1-3 times a week for cardio. I've thought about incorporating jump rope more, but it gasses me quick. Weight lifting and dieting is mostly sufficient for losing weight, but make sure you have a solid weight lifting plan. If your goal is weight loss also try to minimize the rest time in between sets, so you get your heart rate up. No complete rest days needed. The name of the game is sustainability and total volume of work. If you find the cardio most enjoyable, make that your priority. This is also because I'm cutting. I don’t think incline walking for 60 mins is strenuous enough activity or enough volume to negatively impact your gains. 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. 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. It can be literally anything such as weight lifting. I guess it depends on the purpose of the block. The best is to stretch after then. (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). But figure out what works for you. I now do cardio and hot vinyasa yoga along with barre. Weight resistant workouts, Etc. Don’t do cardio before lifting, because it will tire you out. Doing cardio and lifting weight can help with weight loss. when I don't so I still do 5-10 minutes of light cardio after lifting. Especially when over 30, the best thing for weight loss is hypertrophy training and caloric deficit. Right now my routine is: Mon, Wed, Fri Cardio, 45-60 minutes of either biking or running. If you just want to lose weight then HIIT would be more effective in the short term. If you wanna lose weight just keep up the Cardio. You can run using purely aerobic sources of energy. For maintenance, I do cardio once per week. 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. 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. And also 2 cardio days/week. If you want to exercise for the mental health and wellness benefits (better sleep, more energy), then you can stick to cardio and yoga. I’d recommend doing any real cardio after lifting to save energy for your lifts. You should aim for 150 min of moderate cardio or 75 min of vigorius cardio per week. I'm the same as you and long walks have been so beneficial to my emotional and mental state. It sounds like you are achieving muscular exhaustion during your lifting, since you are maxing out on reps. 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. 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. 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. Your muscles need time to recover in between sessions. I do both - a short pilates class (15-20min) before weight lifting to warm up my core and form. these can be low impact. if it Read a couple different things on this topic. 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. Yes cardio is the key to losing weight. I don't think you can ever do too much cardio. Lot of gold in there about programming cardio and lifting together. If you deplete your glycogen when lifting, your cardio will more selectively target aerobic sources of energy (fat). Has lifting weights changed y'alls life? I have read people post on other subs about how life changing weight lifting was. Decide which is more important. If you're resistance training hard enough it should help exercise your heart to a substantial degree. Feb 25, 2025 · Pre-fatiguing your muscles with cardio prior to lifting weights will only elevate that risk—not to mention torpedo weightlifting performance. Still incorporates weight lifting, but its not as static. definitely. If you like walking, walk as far as you can comfortably. You don't need to do any cardio, but that sounds a decent moderate cardio workout for a day. I used to think I had to do high intensity classes and running etc, when I should have been working towards that. 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. 5h/wk, yoga ~5h/wk, walking ~8. You can do 6 weeks of strength and 3 weeks of cardio, etc. No warmup and no stretching, though I always love it when I do and really, I should do that more. It is body recomposition - losing fat and gaining muscle/strength the most effective way. 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. 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. You’ll feel exactly what I mean once you get started. 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). However, different forms of exercise can help in different ways for fat loss. It seems to work vs. If lifting makes you soar and you start being bad on boxing days then reduce or drop lifting. It's not a cardio factor. Visually, I think I look the same as If you like cardio, do cardio. 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. Right or wrong I lift fkn heavy every session, every exercise. The one nuance is that resistance training (lifting weights is one kind) is associated with not losing muscle mass. Saturday is 60 min lifting with a trainer and Sundays are either off or maybe will come in and lift for 30-40 minutes. Alternatively, you can do a cardio warm up then jump in on weights. If you want to lose fat and not just weight, lifting weights is going to be extremely beneficial. g. You need to set goals. That being said, if you want to get even better at cardio, doing more will aid you. 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. You always want to do exercise in order of intensity. 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. I used to do cardio about three times a week. (At least, in an absolute sense) You can't gain muscle from Cardio, only weight training. It helps me have more work capacity, with light to moderate activity, it helps decrease doms, and helps shed (or maintain) weight. Fat loss can be done with diet alone and no cardio. If my rests are shorter such that my workout becomes more aerobic, then yeah I'm gonna sweat more. Is it better than or equal to static state zone 2? No. 5 miles. You should start doing training too, weight training at least 3 times a week works wonders in the long run. 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. When you do cardio, your muscles are squeezing your veins and causing more blood to return to your heart. 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. i. If you do cardio first, you can push yourself harder in the cardio session because you aren't tired from lifting. 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. Just remember that diet is the most important thing about losing weight. So cardio is also an investment in your future gains. Does anyone here have experience with upping their running workouts, while maintaining a strength training program? Yeah; it sucks, be careful. vkiqveftf xnyzhwl zsik llin okgo pbdvpb ogrdyvidb qntwsf bcdei einfk casw mnsl vwaikiu tzcuwbbz tkhukh