With 50lbs to lose, which is better-cardio alone or cardio paired with weight training?
June 30, 2009 by Bodybuilding and Weight Training Tips
Filed under Weight Training & Equipment
Can you answer SweetAdeline’s question about Bodybuilding?:
I am currently trying to lose about 50-60lbs, am 5′9 and have a med-large frame and desperately need to slim down. I just joined a gym and have heard conflicting opinions from different people- trainers, those who train for sports and workout fanatics. I have heard that an intense cardio workout alone is best for dropping excessive weight and slimming down, and I’ve also been told that weight training with cardio helps build the muscles that will burn the fat. I dont want to bulk up or be the same weight i am with solid muscle. I want to achieve more lean muscle and be MANY sizes smaller. Do I incorporate light weights into my routine or wait until I lose the weight to tone up. Which will get me better results?
I am also currently on Weight Watchers.
Bodybuilding Tips
I am currently trying to lose about 50-60lbs, am 5′9 and have a med-large frame and desperately need to slim down. I just joined a gym and have heard conflicting opinions from different people- trainers, those who train for sports and workout fanatics. I have heard that an intense cardio workout alone is best for dropping excessive weight and slimming down, and I’ve also been told that weight training with cardio helps build the muscles that will burn the fat. I dont want to bulk up or be the same weight i am with solid muscle. I want to achieve more lean muscle and be MANY sizes smaller. Do I incorporate light weights into my routine or wait until I lose the weight to tone up. Which will get me better results?
I am also currently on Weight Watchers.
Bodybuilding Tips
Bodybuilding Feedback: Yes doing both would be better and don’t forget to watch what you eat. Good luck!
Bodybuilding Feedback: Weight lifting is VERY good to do because it builds your metabolism, which helps your body burn fat.
Bodybuilding Feedback: Do both then you can loose more weight cause 50 lbs is a lot
Bodybuilding Feedback: I would say do mainly cardio for now, especially running…later on as you start shedding off pounds, then I would throw in some weight resistance training, but using only light weight.
Bodybuilding Feedback: Cardio with weight resistance. Muscle burns more calories. So while developing muscle as you lose weight, you’ll burn more calories with your muscles. I used to do the treadmill on M, W, F and use different terrains and speeds for 45 minutes. On T and Th I’d bike for 45 minutes.. Walking and biking use different muscles so you’ll be getting a more efficient workout. On M and W I’d do upper body strength training and on T and TH I’d do abs and lower body. The key is to make each repetition count. You should be feeling it at the end.(in terms of being tired not too sore) Good luck!
Bodybuilding Feedback: Every trainer & book I’ve ever heard from or read says to add the very light weights to the cardio (on alternating days) for the best workout. The weights will not add bulk to a woman, but will tone plus reduce clothing sizes. The aerobic workout adds health, endurance, plus smaller sizes.
Bodybuilding Feedback: Including both is best for fat loss. Building muscle will burn more calories throughout the day. Cardio will burn fat and increase your metabolism.
For best results, do cardio first thing in the morning on an empty stomach.
Bodybuilding Feedback: you may want to start with a lifestyle daily meal regimen.try this 3 times per day.3oz. of lean protein and 12 to 15 oz. of good carbs(veggies/fruits),no pasta,no bread,no junk of any kind. your best bet is cardio and weights.if you need more help visit
Bodybuilding Feedback: focus on the cardio, but also incorporate some lower weight higher repitition weight training. don’t lift an amount of weight that you can only do 10-12 reps of….that’s more for “getting big”. also don’t forget about what you put into your body. it’s a lot easier to consume less calories than to burn off those from overeating. don’t starve yourself though….your metabolism will slow down to compensate.
Bodybuilding Feedback: By doing a combination of the two (I also recommend upping your protein intake while decreasing sugars and starches) you will tone your muscles and help to continue burning calories even in the parts of the day when you aren’t working out.
Contrary to what the young lady above says, don’t use extremely light weights as that will give the same effect as cardio. Don’t max yourself out, but try a weight that you can do 3 sets of 10-12 reps. Make sure you isolate areas of your body so you’re not too sore at once. For example: 45 minutes on an elliptical machine with a resistance of 4 or 5 (random settings are a good thing too) to start with, then some lifting that focuses on your chest and arms for one day (chest press, bicep curls, and tricep extensions are all great). The next day switch to a tredmill or recumbant bike for another 45 minutes and then work your abs and back (crunches on a machine that applies additional weight is an awesome workout, also try lat pull-downs). Mostly, your legs will get toned from the cardio. If you’re really worried, go ahead and do leg presses, but they are geared more toward adding muscle bulk than anything. Calf extensions and shoulder presses are also great. Just work at your own pace and remember to drink LOTS of water (at least 64oz each day).
Bodybuilding Feedback: It is best to do cardio and weight training. You need to start out with 30 minutes of cardio daily. Weight training does not have to be intense. Just doing light weights helps build muscle. I’ve been working out for years and am not bulky at all, just toned. I reccommend that you start a good nutritional program as well.
I worked out for 3 years and ate all of the right things, but couldn’t lose even 1 pound. It was very discouraging. I finally joined Weight Watchers and lost 30 lbs in 5 months. I discovered that I was eating all of the right foods before…but I was eating way too much. Good luck to you. I know you can do it. It takes a lot of discipline, but it’s well worth it!
Bodybuilding Feedback: My suggestion is to start with diet control- no fad diets, no atkins, just eat smart i.e.: not much sugar, not too much fat, no useless calories, just lots of good veggies and fruits and whole grains.
Add a fiber supplement to your diet, and you may consider a colon cleanse such as a weekend of Psyllium Husk to help kick start a cleaner healthier diet. Plus it can help clean out several pounds of old compacted feces.
As for exercise, I believe some cardio mixed with core strength exercised like Yoga and Pilates are good to start with. You want to burn off some fat and tone up current muscle before you start to build more muscle, because it is possible to build muscle on top of fat.
Also keep in mind that muscle weighs more than fat, and so it is a good idea to judge your progress by inches lost or sizes you’ve gone down, rather than how much you weigh.
Other tips:
-Stop eating no less than 3 hours before you go to bed
-When you think you’re hungry, drink a glass of water (minimum 8 ounces) and then wait 30 minutes. If you’re still hungry after 30 minutes then have a snack or go ahead with your next meal.
-Remember that celery and cucumbers are mostly water, so snacking on them can help you feel full but not pack too many calories, etc. into your diet
-Don’t skimp on dairy, be sure you’re getting enough. Yogurt is especially good because the cultures in it can help with digestion, etc.
-If your gym has a steam room and a pool, use them! Water exercises are extremely gentle and so good for you, while a steam can help remove toxins and weight, just be sure to drink enough water.
-Replace your usual beverages (sodas, etc.) with water and un-sweet or green tea.
-Regular Swedish massages can help to break up fat tissue and push out toxins.
Good luck! I know it’s not easy!!!!!!!