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Weights or cardio for fat loss?

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By *hagTonight OP   Man
over a year ago

From the land of haribos.

I watched a fun video interview from coach gregg with dr nadolsky and there they discussed what was the best way and they weighed up all the advantages and disadvantages, here is the video: https://www.youtube.com/watch?v=ByUdpskjE2w&t=810s

Dr nadolsky said that both ways would be the best way, but if he had to choose he would prefer weight lifting, but for the best result aerobic training and coach gregg agreed with that. I also agree that carido is the best way, as it creates the biggest deficit and as well, it is good for the heart as well.

What is your view of what the best way is and which one would you choose?

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By *ucka39Man
over a year ago

Newcastle

I find a mix of carido before weights works very well as the blood is pumping giving that extra edge for weights (adrenaline)

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By (user no longer on site)
over a year ago

Diet

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By *oubletroubleCouple
over a year ago

South West

I would say diet for fat loss...dont they say abs are made in the kitchen

But really any form of exercise will help. Bearing in mind most people don't do any.

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By *agertha73Couple
over a year ago

Cardiff


"Diet"

Yes. You can't out train a "less than perfect" diet

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By *avie65Man
over a year ago

In the west.

Cardio as a warm up and then weights in some form work best for me.

I don't do really heavy weights unless it's a machine.

Three or 4 times per week is enough just to keep the weight off and my heart pumping.

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By (user no longer on site)
over a year ago

For fat (weight) loss, 100% calorie management.

Exercise is the icing on the cake for toning / muscle building.

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By *ora the explorerWoman
over a year ago

Paradise, Herts

Diet and exercise for fat loss. Simple

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By (user no longer on site)
over a year ago

If you could only pick one - I’d pick the weights

The reason why is that you can bring your heart rate up to what you would, doing cardio with weights. Also having more muscle tissue requires more energy, burning more calories at rest.

So the more muscle mass the higher your resting metabolic rate…

But ideally I’d do a mixture of both.

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By (user no longer on site)
over a year ago

Don’t ever do weights

I guess pulling myself on a pole (dancing) could be considered that sort of excercise tho there’s a lot of skin grip with hands and thighs etc

I’d say diet, and cardio is best.

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By (user no longer on site)
over a year ago

Weights in the form of less picking up the forks and spoons

Weights will build and tone muscle which burn more calories than cardio so I guess out of the two options it’s weights

But weight loss is all about what you put in your mouth

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By (user no longer on site)
over a year ago

Calories in VS calories out. As long as you’re in a deficit you will lose weight.

Both methods of training are good but you should be doing both.

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By *annaBeStrongMan
over a year ago

wokingham

Only calorie balance matters. Do 9 hours of cardio a day and over eat and you’ll still gain weight

The benefit of weight lifting is building muscle. You don’t get that from cardio

But heart health is important too!

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By *ean counterMan
over a year ago

Market Harborough / Kettering

I find that eating less shit and drnking less alcohol is the best way of loosing weight your welcome

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By *irthandgirthMan
over a year ago

Camberley occasionally doncaster


"I watched a fun video interview from coach gregg with dr nadolsky and there they discussed what was the best way and they weighed up all the advantages and disadvantages, here is the video: https://www.youtube.com/watch?v=ByUdpskjE2w&t=810s

Dr nadolsky said that both ways would be the best way, but if he had to choose he would prefer weight lifting, but for the best result aerobic training and coach gregg agreed with that. I also agree that carido is the best way, as it creates the biggest deficit and as well, it is good for the heart as well.

What is your view of what the best way is and which one would you choose? "

Resistance training to increase muscle mass. Muscle burns calories at a constant rate where as adipose tissue (fat) doesn't. It also depends what you class as "cardio". Thrashing your CV system isn't actually optimal for fat burning. For maximal ATP production (which is essentially energy burning) fast incline wall for 40-60 mins is really good. (Also used by many athletes when they are in a weight cutting phase)

You can't out-train a crap diet though.

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By (user no longer on site)
over a year ago

Calories in v Calories out. If you aren’t in a calorie deficit you can’t lose weight.

I prefer weights as a workout but the main thing is the calorie deficit.

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By *irthandgirthMan
over a year ago

Camberley occasionally doncaster


"Calories in v Calories out. If you aren’t in a calorie deficit you can’t lose weight.

I prefer weights as a workout but the main thing is the calorie deficit."

The quality of the calories is more important than simple CICO. You can lose weight in a sustained calorie deficit eating nothing but Mars bars. You would look and feel like crap.

Not all calories are the same.

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By *irthandgirthMan
over a year ago

Camberley occasionally doncaster


"Calories in v Calories out. If you aren’t in a calorie deficit you can’t lose weight.

I prefer weights as a workout but the main thing is the calorie deficit.

The quality of the calories is more important than simple CICO. You can lose weight in a sustained calorie deficit eating nothing but Mars bars. You would look and feel like crap.

Not all calories are the same."

As, not more..

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By (user no longer on site)
over a year ago

Active lifestyle and eat in moderation.

Vague but feel it's a mine field, what works for one, doesn't work for another.

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By (user no longer on site)
over a year ago

Diet, you would have to be professional athlete level otherwise

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By *ixenforfunWoman
over a year ago

banes mask

What everyone else said re food.

Weights.

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By (user no longer on site)
over a year ago


"Only calorie balance matters. Do 9 hours of cardio a day and over eat and you’ll still gain weight

The benefit of weight lifting is building muscle. You don’t get that from cardio

But heart health is important too! "

Over eating??

Story of my fucking life

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By *annaBeStrongMan
over a year ago

wokingham


"Calories in v Calories out. If you aren’t in a calorie deficit you can’t lose weight.

I prefer weights as a workout but the main thing is the calorie deficit.

The quality of the calories is more important than simple CICO. You can lose weight in a sustained calorie deficit eating nothing but Mars bars. You would look and feel like crap.

Not all calories are the same."

It’s an age old debate. Yes food quality matters for health reasons, but if your obese it’s probably better to focus on being in a calorie deficit so you can be less obese. However that works for you. So if Mars bars works, do that.

There’s been some recent finds that the majority of health benefits people see from dieting come from losing the weight, not from better food selection

Being fat is really bad. Like really bad. Eating bad food isn’t that bad.

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By (user no longer on site)
over a year ago

People are forgetting or not aware of the metabolic advantages of each training style.

Cardio early in the day bumps your metabolism for about 8 hours before returning to resting.

Heavy Weights late in the day boost testosterone significantly which also boosts GH release during sleep, which also requires a significant boost in metabolic rate which lasts up to 14 hours from release of Insulin like Growth Factor. You can enhance that Test boost by having a 15 minute very hot bath immediately after training.

By heavy weights I mean very intense - very heavy weight for low reps, super sets with the same focus on intensity, super heavy partials through the strongest part of the movement and pyramid partials for different parts of the movement totalling no more than 10 reps total per set.

This is what we do with rugby players during off and early pre-season. They get ripped real quick and lose any unwanted fat prior to going into cardio phase. Importantly you MUST sleep for a minimum of 6 hours per day, and if you can sleep twice for 4 hours you get a double GH release with consequential metabolic boost to really drop the fat.

You can eat like a bloody horse too, just make sure you get plenty of greens.

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By (user no longer on site)
over a year ago


"Calories in v Calories out. If you aren’t in a calorie deficit you can’t lose weight.

I prefer weights as a workout but the main thing is the calorie deficit.

The quality of the calories is more important than simple CICO. You can lose weight in a sustained calorie deficit eating nothing but Mars bars. You would look and feel like crap.

Not all calories are the same."

I agree that nutrition is important but the question was about fat loss

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By (user no longer on site)
over a year ago


"People are forgetting or not aware of the metabolic advantages of each training style.

Cardio early in the day bumps your metabolism for about 8 hours before returning to resting.

Heavy Weights late in the day boost testosterone significantly which also boosts GH release during sleep, which also requires a significant boost in metabolic rate which lasts up to 14 hours from release of Insulin like Growth Factor. You can enhance that Test boost by having a 15 minute very hot bath immediately after training.

By heavy weights I mean very intense - very heavy weight for low reps, super sets with the same focus on intensity, super heavy partials through the strongest part of the movement and pyramid partials for different parts of the movement totalling no more than 10 reps total per set.

This is what we do with rugby players during off and early pre-season. They get ripped real quick and lose any unwanted fat prior to going into cardio phase. Importantly you MUST sleep for a minimum of 6 hours per day, and if you can sleep twice for 4 hours you get a double GH release with consequential metabolic boost to really drop the fat.

You can eat like a bloody horse too, just make sure you get plenty of greens."

PS your total workout time should be no more than 40 minutes including a warm up and cool down.

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By (user no longer on site)
over a year ago

Anyone quoting EPOC…it’s bullshit by the way

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By *hrista BellendWoman
over a year ago

surrounded by twinkly lights

Cardio for me, other wise the muscles just get bigger and I want to drop my mum tum and thigh circumference some more

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By *inky_couple2020Couple
over a year ago

North West

Weights

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By (user no longer on site)
over a year ago

I do weights and rugby have lost nothing

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By (user no longer on site)
over a year ago

Weights followed by interval training

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By *aldyreynoldsMan
over a year ago

Oldbury

Diet.

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By (user no longer on site)
over a year ago

Cardio....if it involves running away from cake.

Weights..if it involves strapping kettlebells to your arms so you can't lift the cake to your gub.

It's irrelevant. All about what goes into your body.

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By *host63Man
over a year ago

Bedfont Feltham

I woukd go for cardio every time but both is better

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By *inky_couple2020Couple
over a year ago

North West


"Cardio....if it involves running away from cake.

Weights..if it involves strapping kettlebells to your arms so you can't lift the cake to your gub.

It's irrelevant. All about what goes into your body."

I've not tried this form of weightlifting. I'll check with my PT

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By *r SensualMan
over a year ago

London

I’ve been weight training consistently and watching what I eat since November 2021 haven’t done a single bit of cardio and have managed to drop down from 92kg to 87kg in that time.

I find I burn much more calories from resistance training along with progressively overloading the muscles over a period of time

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By *irthandgirthMan
over a year ago

Camberley occasionally doncaster


"Calories in v Calories out. If you aren’t in a calorie deficit you can’t lose weight.

I prefer weights as a workout but the main thing is the calorie deficit.

The quality of the calories is more important than simple CICO. You can lose weight in a sustained calorie deficit eating nothing but Mars bars. You would look and feel like crap.

Not all calories are the same.

I agree that nutrition is important but the question was about fat loss "

Its a big subject.. thermogenesis effect of higher protein diet, satiety levels, mental health benefits, insulin resistance, biome health, inflammation..

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By (user no longer on site)
over a year ago

1000% calorie deficit is the way forward for weight loss

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By (user no longer on site)
over a year ago

Sex is better than all that and is fun

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By (user no longer on site)
over a year ago

A mix of cardio and fat burn running. The key is to mix up your pace throughout the week. Speed session, hill repeats etc etc

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By *hagTonight OP   Man
over a year ago

From the land of haribos.

The reason that I would choose cardio as the main thing is cos you burn more calories than weight training.

Whilst weight training burn some calories, it all adds up, lets say that an 1h weight training burns about 200 calories, walking 10k steps 400cal and a calorie deficit of 200 calories, one can easily have a 800 calorie deficit on training days and on non weight training days 600 calories deficit. I train 3 times a week, so on the other days that I dont train, the deficit would be less than 200 calories, so about 600 calories, that is how my deficit looks like

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By (user no longer on site)
over a year ago

Somehow the harder i train the higher the fat% goes its not like i eat loads either bacon butty for dinner meal for tea bodies are stupid things

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By (user no longer on site)
over a year ago

Personally a mix of both, I can burn similar amounts in 30 minutes running than 60 minutes in the gym. However 60 minutes of weights in the gym feels a lot less intense, rest periods etc.

Weights also helps to build muscle after the damage of exercise, as long as the right amount of protein is being eaten.

You’ll burn more calories out of the gym or not exercising than you will when you are. So your steps & what you eat are more important.

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By *inky_couple2020Couple
over a year ago

North West

It's very hard to get effective cardio exercise when you are using a wheelchair. Fact.

Hence why I'm still a fat bird, just with muscly shoulders

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By *rHotNottsMan
over a year ago

Dubai & Nottingham

Best way for me now is a PT doing weighted cardio , by myself it’s weights , deadlifts , squats and standing presses lots of them with medium weight

In the past for me swimming and long distance running worked well but I don’t have the hours anymore

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By *hagTonight OP   Man
over a year ago

From the land of haribos.

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By *LiamMan
over a year ago

Midlands

Weights for me, some professional runners you see look in bad shape due to actual muscle mass. It is kind of just sag.. so I'd say you need weights to get the perfect balance

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By (user no longer on site)
over a year ago


"People are forgetting or not aware of the metabolic advantages of each training style.

Cardio early in the day bumps your metabolism for about 8 hours before returning to resting.

Heavy Weights late in the day boost testosterone significantly which also boosts GH release during sleep, which also requires a significant boost in metabolic rate which lasts up to 14 hours from release of Insulin like Growth Factor. You can enhance that Test boost by having a 15 minute very hot bath immediately after training.

By heavy weights I mean very intense - very heavy weight for low reps, super sets with the same focus on intensity, super heavy partials through the strongest part of the movement and pyramid partials for different parts of the movement totalling no more than 10 reps total per set.

This is what we do with rugby players during off and early pre-season. They get ripped real quick and lose any unwanted fat prior to going into cardio phase. Importantly you MUST sleep for a minimum of 6 hours per day, and if you can sleep twice for 4 hours you get a double GH release with consequential metabolic boost to really drop the fat.

You can eat like a bloody horse too, just make sure you get plenty of greens.

PS your total workout time should be no more than 40 minutes including a warm up and cool down."

40 minutes, utter bollocks.

Depending on where I am in my programme 90 minutes is a pretty normal duration. Not a chance I could fit in my work at the required intensity in 40 minutes.

On the ops subject, if I had to pick one it would be weights. Too many people prioritise cardio with no weights and wonder why they look like shit after losing the weight. Your body will get rid of muscle in a deficit if you dont give it a reason to keep it.

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By *hagTonight OP   Man
over a year ago

From the land of haribos.

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By *razytimesinloveCouple
over a year ago

SW Scotland

A calorie deficit is the only way to lose weight.

Add either weights or cardio in depending what you prefer, they’re only tools to aid in weight loss. There’s no point slogging away in the gym for an hour if you prefer running.

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By *1c4yMan
over a year ago

stourbridge


"Diet"

This...

I've been training consistently 10 years and I'm heavier now than I've ever been as I eat well and gained muscle.

You can't out train a bad diet...

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By (user no longer on site)
over a year ago

Depends.

My steady state cardio is rubbish. And I get bored easily. So I suspect there's not much difference in calarpie burning between an hour gym and an hour running (well jogging). But I'd burn more in an hour's football.

Someone more used to running and not a gym rat probably won't be able to keep the intensity up in the gym.

For the average person .... I'd probably go for something calesthenic and circuit based. Keep the heart rate up but also attack the body. Is that cardio or weights ?

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By (user no longer on site)
over a year ago

Trained from mid teens to min 20s so I will say about 10+ years. But take whatever anyone says with a grain of salt.

Calorie deficit is garbage if you want to keep the weight off. Changing your diet and eating habits are the key. Your body needs fuel and if you are doing cardio, weights, or some combination you need to fuel the machine so actually eating more of the right foods in smaller more frequent meals is key. If you are not feeding the body the correct nutrients your body will start to eat itself. That’s essentially how the keto diet works.

As far as workout High intensity interval training IMHO is the best as it keeps the heart rate at a consistent high level which has many good effects.

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By *xydadbodMan
over a year ago

Milton keynes

I do both really but I find cardio is a lot more doable in terms of keeping up pace. I sweat more from cardio than I do weights or maybe that means I'm not hitting it harder with my weights mind

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By *ellhungvweMan
over a year ago

Cheltenham


"If you could only pick one - I’d pick the weights

The reason why is that you can bring your heart rate up to what you would, doing cardio with weights. Also having more muscle tissue requires more energy, burning more calories at rest.

So the more muscle mass the higher your resting metabolic rate…

But ideally I’d do a mixture of both.

"

Having a higher base rate is key. Muscle requires more calories to create and maintain. Combine that with proper nutrition and you are basically there.

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By *olden PoleMan
over a year ago

Kent

Diet and nutrition are key to weight loss.

Simple scenario....go gym and do weights for an hour solid on every muscle group then go home and munch a load of processed carb high crap....no gains or losses in this case.

Run a 10 miler every other day then get home and munch said crap....no results!

Working out is 40% results related, diet and nutrition make up the key 60%.

Trust me I’m a Doctor!

Well in my own head I am

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By *irtuousBullMan
over a year ago

lake district


"Calories in VS calories out. As long as you’re in a deficit you will lose weight.

Both methods of training are good but you should be doing both."

Exactly this, I just find weights more fun than going running

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By *annaBeStrongMan
over a year ago

wokingham


"Diet and nutrition are key to weight loss.

Simple scenario....go gym and do weights for an hour solid on every muscle group then go home and munch a load of processed carb high crap....no gains or losses in this case.

Run a 10 miler every other day then get home and munch said crap....no results!

Working out is 40% results related, diet and nutrition make up the key 60%.

Trust me I’m a Doctor!

Well in my own head I am "

The benefits of weights is actually in your first scenario you’d gain muscle mass from the weights + extra calories

With cardio you use calories to gain heart health.

Weights improve body composition and makes you look better

Cardio improved heart health but does little for your physique

Diet alters how much fat/muscle you gain/lose

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By *olden PoleMan
over a year ago

Kent


"Diet and nutrition are key to weight loss.

Simple scenario....go gym and do weights for an hour solid on every muscle group then go home and munch a load of processed carb high crap....no gains or losses in this case.

Run a 10 miler every other day then get home and munch said crap....no results!

Working out is 40% results related, diet and nutrition make up the key 60%.

Trust me I’m a Doctor!

Well in my own head I am

The benefits of weights is actually in your first scenario you’d gain muscle mass from the weights + extra calories

With cardio you use calories to gain heart health.

Weights improve body composition and makes you look better

Cardio improved heart health but does little for your physique

Diet alters how much fat/muscle you gain/lose "

Your absolutely right that weights will help gain mass and cardio will give cardiovascular fitness improvement but for fat loss both will need diet and nutrition benefits.

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By (user no longer on site)
over a year ago

Calorie deficit.....doesn't matter how you do it diet wise....keto, vegan, intermittent fasting. Really doesn't matter as long as it's sustainable.

Training wise. If I was trying to lose fat, tabata style training everyday (can literally do it in 10 min) if you're already relatively fit, plus a good walk. If you're not, just go out for a walk but at a pace where you're lightly out of breath. Then do that 4-5 times a week (easy if you have a dog).

Weights I'm a huge advocate of more muscle means your burning more calories. So compound movements 3-4 sets 8-10 reps. So bench (or dumbbell press, even a machine), squats (traditional, goblet, leverage machine), deadlift (std, sumo, trap/hex bar) and some sort of shoulder press. Do that 3 times a week plus the tabata plus the walk.....and you're well set training wise.

Then it's just sticking to the diet, sticking with the training. Consistency is king.

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By *ungry CatCouple
over a year ago

Belfast


"Diet"

100% this.

Cut out sugar and starchy carbs and only eat meat and lots of different vegetables only when you're hungry.

Fat will melt away effortlessly on its own

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By (user no longer on site)
over a year ago


"Diet

100% this.

Cut out sugar and starchy carbs and only eat meat and lots of different vegetables only when you're hungry.

Fat will melt away effortlessly on its own "

Absolutely

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By * nicstimMan
over a year ago

Hemel Hempstead

You cannot excercise out of a bad diet.

The best way to lose weight is

.. regular exercise

.. fresh food

.. limited calories

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By *hagTonight OP   Man
over a year ago

From the land of haribos.

I also subscribed to dr nadolsky, he have alot of good info on his channel as well

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By (user no longer on site)
over a year ago


"I also subscribed to dr nadolsky, he have alot of good info on his channel as well "

Paul Revelia is really good too worth watching

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By *hagTonight OP   Man
over a year ago

From the land of haribos.


"I also subscribed to dr nadolsky, he have alot of good info on his channel as well

Paul Revelia is really good too worth watching "
Yes. I also watch him, he is really good too

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By (user no longer on site)
over a year ago

I do both but struggle with weight loss, but I tone up

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By (user no longer on site)
over a year ago

Whatever creates a calorie deficit. I do walking, boxing and circuits with weights when I'm in a health routine.


"I watched a fun video interview from coach gregg with dr nadolsky and there they discussed what was the best way and they weighed up all the advantages and disadvantages, here is the video: https://www.youtube.com/watch?v=ByUdpskjE2w&t=810s

Dr nadolsky said that both ways would be the best way, but if he had to choose he would prefer weight lifting, but for the best result aerobic training and coach gregg agreed with that. I also agree that carido is the best way, as it creates the biggest deficit and as well, it is good for the heart as well.

What is your view of what the best way is and which one would you choose? "

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By *penbicoupleCouple
over a year ago

Northampton

For fat loss?

Diet. I can get into exercise mindset quite easily, but without diet changes, it's just sweating.

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By (user no longer on site)
over a year ago


"For fat loss?

Diet. I can get into exercise mindset quite easily, but without diet changes, it's just sweating. "

80% diet 20% work out

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By *hagTonight OP   Man
over a year ago

From the land of haribos.


"For fat loss?

Diet. I can get into exercise mindset quite easily, but without diet changes, it's just sweating. "
Yes, for fat loss and yes, diet is everything as long it is in a calorie deficit

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By *ad NannaWoman
over a year ago

East London

I can't lift weights so cardio for me.

Along with a really good diet I lost a lot of weight, very quickly, about 7 years ago by walking a lot 5 days a week.

It was really tiring and the quick weight loss lead to me losing my gall bladder a couple of years later, but I felt better at the time.

I can barely walk 100 yards now, due to various health reasons, so I dance on the spot. I'm going to try swimming once I've dropped enough weight to go alone.

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