Cardio or weight lifting while LCing?

Hi Folks,

If the goal is only to lose weight and not to looklike Arnold the
Terminator,
are you better off doing 1 hours of cardio workout or 1 hour of
weights exercise?

Someone may say the combination is best. However, I am intending to
know which burns fat more out of you.

I know weight lifting rips the muscles and the body rebuilds muscle tissue
later. However, it doesn't rebuild the muscles using FAT, it uses dietary
protein I believe.

Thanks,

J.

John E wrote:
|| Hi Folks,
||
|| If the goal is only to lose weight and not to looklike Arnold the
|| Terminator,
|| are you better off doing 1 hours of cardio workout or 1 hour of
|| weights exercise?
||
|| Someone may say the combination is best. However, I am intending to
|| know which burns fat more out of you.
||
|| I know weight lifting rips the muscles and the body rebuilds muscle
|| tissue later. However, it doesn't rebuild the muscles using FAT, it
|| uses dietary protein I believe.

1) Both are best. A combination of HIIT and weight lifting burns the most
fat.

2) However, if you just want to lose weight and don't care about anything
else, cardio *may* work best if you can do a lot of it (you can do less if
you do HIIT - high intensity interval training). But I don't think that's
wise as that will leave you having lost a goodly amount of muscle mass and
when you get lighter you'll look weakly, like Jared the Subway guy. Normal,
low to moderate intensity cardio won't burn as much fat as high intensity
interval training (see http://www.wsu.edu/~strength/bodycomp.htm )

3) If you are the type can get a handle on eating and eat well below what it
takes to maintain your weight consistently, then weight lifting will work
nicely. First, if you are new to it (which I don't believe you are) you'll
get some newbie gains in muscle. That will help you look better. If you're
not new, you can still improve your strength and you'll maximize your
changes of keeping as much muscle as possible. You'll look better once the
fat is gone and your be strong than with option 2. Then you can work on the
cardio (and you will get some benefit cardio wise from weight training,
believe it or not).

Option 1 is best, Option 2 is inferior to option 3. IMO.

John E wrote:
|| Hi Folks,
||
|| If the goal is only to lose weight and not to looklike Arnold the
|| Terminator,
|| are you better off doing 1 hours of cardio workout or 1 hour of
|| weights exercise?
||
|| Someone may say the combination is best. However, I am intending to
|| know which burns fat more out of you.
||
|| I know weight lifting rips the muscles and the body rebuilds muscle
|| tissue later. However, it doesn't rebuild the muscles using FAT, it
|| uses dietary protein I believe.

1) Both are best. A combination of HIIT and weight lifting burns the most
fat.

2) However, if you just want to lose weight and don't care about anything
else, cardio *may* work best if you can do a lot of it (you can do less if
you do HIIT - high intensity interval training). But I don't think that's
wise as that will leave you having lost a goodly amount of muscle mass and
when you get lighter you'll look weakly, like Jared the Subway guy. Normal,
low to moderate intensity cardio won't burn as much fat as high intensity
interval training (see http://www.wsu.edu/~strength/bodycomp.htm )

3) If you are the type can get a handle on eating and eat well below what it
takes to maintain your weight consistently, then weight lifting will work
nicely. First, if you are new to it (which I don't believe you are) you'll
get some newbie gains in muscle. That will help you look better. If you're
not new, you can still improve your strength and you'll maximize your
changes of keeping as much muscle as possible. You'll look better once the
fat is gone and your be strong than with option 2. Then you can work on the
cardio (and you will get some benefit cardio wise from weight training,
believe it or not).

Option 1 is best, Option 2 is inferior to option 3. IMO.

What Roger said, plus a few more tidbits of my own:

When you do weight training, you end up doing at least a little cardio
anyway for warming up and cooling down. For me, it works out to about
an hour or training and a half hour of cardio each workout day.

An hour of cardio burns about 700 calories. An hour of weight lifting
eventually burns about 700 calories (repair etc). (er, both depending
on what you actually do, but that's how it works out for me) The
difference is, with weight training you also increase your resting
metabolism slightly *and* tip the scales more towards fat loss and
less towards muscle loss, for the same total mass loss.

Rebuilding muscles requires protein and energy. The energy is
provided by carbs or FFAs.

IIRC cardio counts directly against your daily calorie deficit, as far
as bad side effects of large deficits go. Weight training counts only
a little, effectively ignoreable, for the same calorie burn, because
the hormone profile is different after weight training.

Quoted message said:

If the goal is only to lose weight and not to look like Arnold

It takes so much effort to look like Arnold that there's no way you'd
accidentally do it, no matter what your training program was. "I
don't want to look big" is never a valid excuse to not exercise.

What Roger said, plus a few more tidbits of my own:

When you do weight training, you end up doing at least a little cardio
anyway for warming up and cooling down. For me, it works out to about
an hour or training and a half hour of cardio each workout day.

An hour of cardio burns about 700 calories. An hour of weight lifting
eventually burns about 700 calories (repair etc). (er, both depending
on what you actually do, but that's how it works out for me) The
difference is, with weight training you also increase your resting
metabolism slightly *and* tip the scales more towards fat loss and
less towards muscle loss, for the same total mass loss.

Rebuilding muscles requires protein and energy. The energy is
provided by carbs or FFAs.

IIRC cardio counts directly against your daily calorie deficit, as far
as bad side effects of large deficits go. Weight training counts only
a little, effectively ignoreable, for the same calorie burn, because
the hormone profile is different after weight training.

Quoted message said:

If the goal is only to lose weight and not to look like Arnold

It takes so much effort to look like Arnold that there's no way you'd
accidentally do it, no matter what your training program was. "I
don't want to look big" is never a valid excuse to not exercise.

I've been doing only cardio workout by swimming 90 minutes per day
with taking 5 minutes break every 15 minutes.

Thanks you guys: Roger Zoul, Pat, and DJ Delorie for the detailed
explanation.

Per what you guys explained, I will do 20 minutes of weight lifting
plus 70 minutes of swimming. However, doesn't weight lifting require
skipping days within the week to give the muscles a chance to reconstruct?

I do swim daily almost.

Thanks again,

J.

..

Thanks,

J

"Roger Zoul" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

John E wrote:
|| Hi Folks,
||
|| If the goal is only to lose weight and not to looklike Arnold the
|| Terminator,
|| are you better off doing 1 hours of cardio workout or 1 hour of
|| weights exercise?
||
|| Someone may say the combination is best. However, I am intending to
|| know which burns fat more out of you.
||
|| I know weight lifting rips the muscles and the body rebuilds muscle
|| tissue later. However, it doesn't rebuild the muscles using FAT, it
|| uses dietary protein I believe.

1) Both are best. A combination of HIIT and weight lifting burns the most
fat.

2) However, if you just want to lose weight and don't care about anything
else, cardio *may* work best if you can do a lot of it (you can do less if
you do HIIT - high intensity interval training). But I don't think that's
wise as that will leave you having lost a goodly amount of muscle mass and
when you get lighter you'll look weakly, like Jared the Subway guy.

Normal,

Quoted message said:

low to moderate intensity cardio won't burn as much fat as high intensity
interval training (see http://www.wsu.edu/~strength/bodycomp.htm )

3) If you are the type can get a handle on eating and eat well below what

it

Quoted message said:

takes to maintain your weight consistently, then weight lifting will work
nicely. First, if you are new to it (which I don't believe you are)

you'll

Quoted message said:

get some newbie gains in muscle. That will help you look better. If

you're

Quoted message said:

not new, you can still improve your strength and you'll maximize your
changes of keeping as much muscle as possible. You'll look better once

the

Quoted message said:

fat is gone and your be strong than with option 2. Then you can work on

the

Quoted message said:

cardio (and you will get some benefit cardio wise from weight training,
believe it or not).

Option 1 is best, Option 2 is inferior to option 3. IMO.

John E said:

Per what you guys explained, I will do 20 minutes of weight lifting
plus 70 minutes of swimming. However, doesn't weight lifting require
skipping days within the week to give the muscles a chance to reconstruct?

In general, you should give each muscle group 36-48 hours to recover.
You can train every day if you just train half the muscle groups one
day, and the other half the other days. That will get it down closer
to 20 minutes too (a full body workout takes me about an hour).

John E said:

Hi Folks,

If the goal is only to lose weight and not to looklike Arnold the
Terminator, are you better off doing 1 hours of cardio workout or 1 hour
of weights exercise?

Someone may say the combination is best. However, I am intending to know
which burns fat more out of you.

I know weight lifting rips the muscles and the body rebuilds muscle tissue
later. However, it doesn't rebuild the muscles using FAT, it uses dietary
protein I believe.

if you really want to crank up your metabolism, do both. if for some
strange reason i could only do one or the other, i would lift - but i
would lift heavy, using free weights, and not mess around with machines.

DJ Delorie said:

John E said:

Per what you guys explained, I will do 20 minutes of weight lifting
plus 70 minutes of swimming. However, doesn't weight lifting require
skipping days within the week to give the muscles a chance to
reconstruct?

In general, you should give each muscle group 36-48 hours to recover.
You can train every day if you just train half the muscle groups one
day, and the other half the other days. That will get it down closer
to 20 minutes too (a full body workout takes me about an hour).

Also, when I lift weights, I go from exercise to exercise. For instance,
I'll do a set of squats, then immediately (as fast as I can get to the
machine), do leg curls, then immediately do standing calf raises. In this
manner, you also get a pretty good cardiovascular workout. Plus, you
don't spend all day in the gym.

--
Bob in CT