Lifting vs Cardio?

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May 10, 2017

I understand lifting and improving your smv .. However if you were a fat ass and start lifting then you are building muscle mass over fat and yes you are getting bigger but you are still kind of a fat ass,... The question is what percentage of lifting to cardio do you guys use ??? And what suggestions do you have .....I know it has a lot to do with bmi but all lifting and no cardio doesn't seem to be the best idea...

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Title Lifting vs Cardio?
Author eyeswideshut73
Upvotes 6
Comments 26
Date 10 May 2017 08:12 PM UTC (3 years ago)
Subreddit askMRP
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[–]sexyshoulderdevil75% Liquid Sarcasm12 points13 points  (3 children) | Copy

Start lifting now.

Start using diet to lose weight. Google intermittent fasting. Learn how to cut calories by tracking what you eat. Then eat less calories than you need.

You can also do cardio but controlling weight via diet is very effective. It takes a lot of treadmill work to burn off a cookie. Instead, don't eat the cookie.

[–]zeno_of_shitium1 point2 points  (0 children) | Copy

Contrary to conventional wisdom, unless you are relatively lean, it is possible to both gain muscle and lose fat. Resistance training (lifting) and diet on their own can get you to 10% BF. It takes time.

If you are not conscious of what you're eating then use a tracking app and scales for a few weeks to get an idea. You don't need to do intermittent fasting either. Just work out on a small calorie deficit (say 20%) for a couple of months.

I personally don't enjoy IF. It works but I prefer to eat breakfast and dinner with my family. Moreover, the effects of caffeine are too pronounced for me after 16 hours of fasting (and i'm not giving that up).

[–]ImSteveMcQueen0 points1 point  (0 children) | Copy

80% of weight loss occurs in the kitchen. You can't outrun a fork ! Don't use cardio as a means to lose weight .*

Get your ass on Low Carb High Fat (LCHF) and it won't be fat any more. You won't be hungry either. Add in some strength training for building muscles and cardio for improving endurance and you have a winning formula.

Butter makes your pants fall off.

Recent studies suggest that keto is good for muscle gain too.

*sometimes a bit of cardio is great for burning off the extra 10-30g of carbs and getting back into ketosis.

[–]BluepillProfessorMod / Red Beret4 points5 points  (0 children) | Copy

Lifting melts more fat than cardio. Lifting builds muscle. Muscles have Glut-4 receptors for insulin. Controlling insulin spikes causes you to shed fat more easily. Lifting builds Testosterone levels. Lifting lowers cholesterol, makes you more masculine, and increases sex drive.

Cardio helps the heart.

[–]The_LitzRed Beret3 points4 points  (0 children) | Copy

Lifting gives you the mindset you need, not just the physical improvement. The mindset is the foundation of the new you that is under construction.

To burn fat with cardio takes a serious amount of cardio, plus you will be skinny with no muscles. Bad for testosterone and no use if you can't pick your girl up and carry her to the room.

Your journey starts the day you start lifting iron. Untill then it is just hamstering.

[–]resolutions3161 point2 points  (0 children) | Copy

It doesn't fucking matter.

Go lift.

[–]sixdownsevenup1 point2 points  (2 children) | Copy

The issue with "cardio" is really when talking about endurance activities like running, cycling, etc. Long steady cardio intervals typically result in depressed testosterone levels which is opposite of what we want as men.

Now, there are certainly those out there who take the position that the only acceptable cardio is "horizontal cardio" with a partner (see r/swoleacceptance), some type of cardio is desirable. A more acceptable term and outlook is typically "Metabolic Conditioning" (or MetCon). One type of cardio that is shown to increase testosterone is High-Intensity Interval Training. There is a lot of information out there on the interwebz - search for HIIT.

As for percentage/ratio - that is a tough question to answer and always ends up very dependent on the person. For me I would rather err on the side of lifting than cardio now. For example, if you are lifting every other day with SL5x5, you may never be recovered enough on the off days to do HIIT with the intensity you really need to bring to it. For guys (like me) with testosterone deficiencies it can sometimes take 3-4 days to fully recover from a workout unless/until you can get on hormone replacement therapy.

The glib answer from me is lift first and foremost, and throw some HIIT and/or stretching in a couple times a week if your body can take it.

[–]WesternhagenWinner1 point2 points  (1 child) | Copy

[–]sixdownsevenup0 points1 point  (0 children) | Copy

Yup. That article is a good overview. HIIT is hard though - it really requires being pretty well recovered and an aggressive mindset to really get after it and do them properly.

[–]NevrEndr1 point2 points  (0 children) | Copy

100% lifting unless you count walking as cardio.

Also muscle is under the fat not over it.

[–]SexistFlyingPig1 point2 points  (0 children) | Copy

Lifting builds muscle. Diet loses fat.

Cardio doesn't lose fat unless you're dieting as well. It's easy to eat 1000 calories after you've burned 1000 calories.

[–]anythingincRed Beret1 point2 points  (0 children) | Copy

you are building muscle mass [under] fat and yes you are getting bigger but you are still kind of a fat ass

Yes, if you are over 20% body fat the most important thing to do is get those pounds off.

You can lift while doing this, but honestly, I think most people fuck it up because they can't "eat for ma gainz" and stay with a calorie budget too. Their transformation takes twice as long instead of quickly getting the weight loss SMV boost and then working on the muscle SMV boost.

I think most people just eat back their cardio calories too though.

But plain walking and a calorie deficit works for everyone, no questions, no bullshit, and is sufficient to get down to 20% and from there you can get hard and stack muscle and can't bullshit yourself like you are now.

[–]refelgallo0 points1 point  (0 children) | Copy

Personally I love HIIT cardio. Hit it hard and get it over with in just as minutes. Exponentially better results than 30 minutes of sustained cardio, regardless if you are running or jogging.

Then keep lifting.

[–]BobbyPeru0 points1 point  (0 children) | Copy

Lift. Muscle building increases your metabolism. If you're a fat fuck it's because you're eating too much crap. Stay away from sugars, flours, and processed foods. Squats are the best bang for your buck to add muscle and increase your metabolism. But, check out the 5x5 program for a great whole body transformation.

[–]thunderbeyond0 points1 point  (0 children) | Copy

I'm only a slight guy, used to do a lot of cardio and have now switched to strength work (through r/bodyweightfitness rather than weights/gym).

There's a big difference - after feeling and seeing the results of strength work I'm walking taller, straightened my posture, and feel more confident.

The other comments have great advice. Use a diet to strip off the fat, and the underlying muscle will come through.

So... what are you going to do next?

[–]All_Ads_Deceive0 points1 point  (0 children) | Copy

Swim 5 days a week. Start a 3 day a week beginner weightlifting program. Lift heavy and low reps. Change your diet to something you can actually follow.

Once you lose fat and train your muscles, you can swim less and lift more

[–][deleted] 0 points1 point  (2 children) | Copy

Your goals and current physique are minor details that you left out

[–]eyeswideshut73[S] 0 points1 point  (1 child) | Copy

6"2 228 bmi is 22.... Diet is the Key i see leave the cardio for kids got it thanks

[–][deleted] 0 points1 point  (0 children) | Copy

pretty much. need to unfatten yourself and lift

[–]PersaeusRed Beret0 points1 point  (0 children) | Copy

increasing muscle mass increases your resting caloric expenditure . . . which is occurring 24 hours a day . . . think on that

[–]Terribledragon4Hire0 points1 point  (0 children) | Copy

Primary is lifting.

Cardio comes secondary. It should be done when your body needs a day to recover from weights, or as a cool down after weights.

Personally all my cardio is done with my kids. Bike rides, going to the park, etc.

[–]redsprinklersystem0 points1 point  (0 children) | Copy

I started as a fatass too (now just semi fatass). Like all the guys already said, 'cardio' does fuck all for fat loss, you can eat back those calories from half hour / hour workout in just a couple of bites.

I added 15 - 30 mins of either HIIT or steady rate cardio (depends on day) after I lift to work on my endurance & CV fitness. It doesn't harm to burn a few extra kcal, but it did nothing to burn more fat - its all diet.

If you haven't lifted before, do Stronglifts 5x5. Study and work on form meticulously. Start light and enjoy those noob gainz. I did this while tracking EVERYTHING that went in my mouth and lost 40lbs while progressing from 'never lifted before' to 1000lbs club in 6 months (increased lifts a little faster than prezcribed, but wouldn't advise that).

Unless you have a burning desire to do it, or you're gaming the chicks on the next treadmill, leave the cardio for fun activities like sports or hiking etc and get ypur fat ass under that bar!

[–]losingmymind700 points1 point  (0 children) | Copy

Do both. It's all about GPP: general physical preparedness. Lifting will help burn fat, create muscle mass, boost hormone levels, and generally improve your life. That's why everyone here should be lifting heavy on the regular. But if you do nothing but lift, you'll be a strong guy with no endurance, and that's no good either.

Even if you don't want to run or bike long distances, that endurance component is critical for your overall quality of life. Cardio endurance helps you take your kids on long hikes, or take your wife kayaking, or get up the stairs at your office without wheezing like a geezer-- and it has protective health benefits on top of that.

Before the "but mah gainz" broscience starts up: you can absolutely have both. (source: my combined lifts are 970 and climbing and I can run a sub-3:15 Olympic triathlon.) If you're genuinely interested in mixing the two, check out Alex Viada's "The Hybrid Athlete", which includes a ton of programming templates, or PM me for some useful web links.

[–]BrazilRedPill0 points1 point  (0 children) | Copy

Lose fat through r/keto. I am 38 years old and lost 35 lbs in 4 months with it and I am at 15% body fat right now. See the top posts of that sub, you will see amazing transformations.

Also, keto it is easy as hell, eat all the bacon you can and drink whiskey, what else could you ask? It even increases your testosterone levels.

Cardio doesn't give you any muscle, and except for HIIT, cardio doesn't increase your testosterone.

If you do keto diet and Stronglifts 5x5, you will lose weight, build muscles and increase your testosterone levels.

[–]6482620 points1 point  (0 children) | Copy

Cardio doesn't make you lose fat. Eating less makes you lose fat.

[–]atlhartRed Beret0 points1 point  (0 children) | Copy

Fat logic. No judgement, it's common enough.

You want to reduce your body fat percentage. If you are building muscle, you are reducing your body fat percentage even if you don't lose ANY fat.

Also, if you're CICO, eating fewer calories than you are burning every day, then you aren't going to add weight. At best, if you're obese, you'll convert your weight from fat to muscle. More likely is you help maintain the muscle you already have WHILE you lose weight.

You can kill a man, but you can't kill an idea.

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