Posted on Dec 19, 2015
Which Is Better For Weight Loss: Cardio Or Weights?
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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.
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.
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Sgt Aaron Kennedy, MS
CPT Jack Durish - myfitnesspal is a great app. I have it on my phone. It's nice because it has so many third party recipes and meals. Things like Subway Sandwiches etc.
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MAJ (Join to see)
The primary driver in weight loss is diet. You can exercise for hours eat a donut and you are still in positive calorie territory. 20 minutes of intense workout burns ~160 calories (taken from the article) That equates to 1 (one) Oreo Cookie. Or you need to work out for 45 minutes to burn off a single 20 oz bottle of Mountain Dew.
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CPT Lawrence Cable
I agree up to a point. I think we have enough evidence now to say that the type of calories makes a big difference too. The proponents of Keto, and I have good success with that diet, like to point out that your body does not want to store fat while you are in ketosis while a heavy carb diet keeps kicking you out of the fat burning stage. Haven't found anyone that has tried it seriously that disputes the results. I lost almost 50 lbs last year lifting and doing Keto. Backslide during the holidays, but this year I'm starting the winter training session at 245 instead of 285 (220 will put me at 15 percent body fat, give or take a pound).
And yes, I know, I has let myself get grossly overweight and out of shape.
And yes, I know, I has let myself get grossly overweight and out of shape.
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Sgt Aaron Kennedy, MS
CPT Lawrence Cable - I'm a proponent of fat-adapted diets (commonly referred to as Keto-based). The human body is designed to store carbohydrates. It's "rocket fuel" and if you have an excess of it, we store it as fat. However, we have a significantly harder time doing the same thing when eating Fat/Protein mainly because of the Leptin/Grehlin response (hunger hormones). We don't get as hungry when eating a Fat/Protein based diet, which lowers calorie consumption AND causes us to burn personal fat stores at the same time.
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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.
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LTC (Join to see)
SFC King, correct me if I am wrong on any of what I have suggested.
1. Do Not drink gatorade 250 calories, drink propel instead ,8 calories, for hydration or water.
2. skip sugared sodas completely.
3. don't eat right before bed.
I am sure there is more to attaining your goals. I just remember my soldiers gaining weight. they worked night shift and the food they received always included a gatorade full of frustcose or sugar and not the diet kind.
1. Do Not drink gatorade 250 calories, drink propel instead ,8 calories, for hydration or water.
2. skip sugared sodas completely.
3. don't eat right before bed.
I am sure there is more to attaining your goals. I just remember my soldiers gaining weight. they worked night shift and the food they received always included a gatorade full of frustcose or sugar and not the diet kind.
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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...
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