Which Is Better For Weight Loss: Cardio Or Weights?

SFC Stephen King — Sat, 19 Dec 2015 08:34:33 -0500

http://www.self.com/fitness/fitness-news/2015/09/best-workout-fat-loss/

Which Is Better For Weight Loss: Cardio Or Weights? - SELF

Heres the answer, in case you were wondering.

Response by SFC Private RallyPoint Member made Dec 19 at 2015 8:52 AM

SFC Private RallyPoint Member — Sat, 19 Dec 2015 08:52:11 -0500

very good article, thanks for sharing

Response by MSG Private RallyPoint Member made Dec 19 at 2015 8:56 AM

MSG Private RallyPoint Member — Sat, 19 Dec 2015 08:56:55 -0500

A balance of both and a good diet (most important).

Response by Sgt Aaron Kennedy, MS made Dec 19 at 2015 9:31 AM

Sgt Aaron Kennedy, MS — Sat, 19 Dec 2015 09:31:28 -0500

Great article... But....

Exercise has HUGE benefits to health. Huge benefits to health.

Weight loss is NOT one of them.

I'm sorry, but it isn't. It's a mathematical equation, and when you are talking about ENERGY CONSUMPTION which is what weight loss is all about, Exercise is not going to "move the needle" (dramatically).

This doesn't mean it won't help. It will. But we have to look at what will actually affect will.

Diet (Calorie = Energy Consumption) is how you are going to lose weight. Period.

Math Follows.

1 lb of fat = 3500 calories. The average human needs 2000 calories a day (1800 for females). That means if you don't eat, you will lose 1lb every other day, as you burn fat stores.

Running/Walking (Cardio) burns 100~ calories per mile (rough math). 10 miles = 1000 calories. This is weight dependent. The more you weigh, the more energy you expend to move your mass. Make sense? My wife weighs more than me (she's taller), so when she and I go on a run together she burns more calories than I do even though we run the same distance and speed. She's working harder.

The issue with Exercise (et al) is that you bump your calorie (Fuel) consumption up to compensate for your calorie (Fuel) usage, resulting in negligible weight loss.

So, if you ran 35 miles a week (7*5) that would be 1lb/week of weight loss, IF you did not adjust your calorie consumption. Most people cannot avoid that change.

However.... If you drop your calorie intake by 10% (from 2000 to 1800, at 1400 net/week) you will steadily drop 1/3-1/2 per week doing "nothing."

For reference, 200 calories is a 12oz Soda. One of those a day. It's what's called "Empty Calories." Generally speaking we pack on weight by "drinking" them as opposed to eating them. And it's amazing how fast it happens.

But that said.. A combination of Diet & Exercise is the best approach. When you exercise, it forces you to revisit Diet, because you become (more) away of the Fuel you are using. You can tell what you are putting in your engine, and adjust accordingly.

Response by SFC Stephen King made Dec 19 at 2015 9:41 AM

SFC Stephen King — Sat, 19 Dec 2015 09:41:48 -0500

I am a firm believer of both. I also agree diet is crucial in weight loss. I myself worry more about body fat and not weight loss. I have trained and currently train others in power lifting diet is key to strength. The understanding the balance of mental and physical fitness will also be essential to both.

Response by SFC Private RallyPoint Member made Dec 19 at 2015 10:19 AM

SFC Private RallyPoint Member — Sat, 19 Dec 2015 10:19:55 -0500

Both is good for weight loss. Just depends on how you want your body to look. Technically weights are cardio. Now are we doing explosive cardio like with weights or HITT or long distance running?

Response by CPT Private RallyPoint Member made Dec 19 at 2015 10:39 AM

CPT Private RallyPoint Member — Sat, 19 Dec 2015 10:39:12 -0500

SFC Stephen King For me it is cardio. Maybe it is a personality thing... I like routines that are different each time so I don't get stuck in a rut. I used to have a straight weight lifting routine however I've gained the most improvement through using the total body concept of working out. Plus this is great because I don't always have a gym to go to when traveling...

Response by Capt Seid Waddell made Dec 19 at 2015 2:08 PM

Capt Seid Waddell — Sat, 19 Dec 2015 14:08:59 -0500

In my experience, cardio wins hands down.

Response by MAJ Rene De La Rosa made Dec 19 at 2015 8:35 PM

MAJ Rene De La Rosa — Sat, 19 Dec 2015 20:35:42 -0500

Consider doing kettle bells. Those things will whip your butt, and there are a number of free resources for your Kindle regarding training with these things. Trust, you will lose weight 'just swinging.'

Response by MSG Gerry Poe made Dec 19 at 2015 8:42 PM

MSG Gerry Poe — Sat, 19 Dec 2015 20:42:22 -0500

Both of course! Muscle burns fat and Cardio keeps your motabilsm high as well!

Response by CMSgt Private RallyPoint Member made Dec 20 at 2015 4:46 PM

CMSgt Private RallyPoint Member — Sun, 20 Dec 2015 16:46:22 -0500

For me, it is simple: eat less, eat less crap, and move more (several times a week). Cardio definitely drops it quicker and weights assist with overall muscle tone. And sprinkle in some yoga to bring it all together. :)

Response by CWO3 Private RallyPoint Member made Jul 17 at 2018 8:45 AM

CWO3 Private RallyPoint Member — Tue, 17 Jul 2018 08:45:21 -0400

short term = cardio, longer term plan = weights, because muscle weighs more and will increase weight initially, optimum = both, plus diet and lifestyle

Response by SPC Mike Lake made Feb 22 at 2019 9:29 AM

SPC Mike Lake — Fri, 22 Feb 2019 09:29:40 -0500

Diet.... You can do weight training and cardio but if your diet isn't dialed in you're wasting your time