is cardio real important for someone trying to lose 120+ pounds?

[frankiethekid]

If you have alot of weight to lose and your on a 1000 calorie deficit will you still lose weight constantly if your not doing cardio? What i mean is cardio that important to someone just trying to lose fat? Like just concentraiting on new eating habits and lifting weights, because if you do 4 cardio sessions a week and burn about 200 calories per session, wouldnt that only be an extra 800 deficit per week added onto the 7000 deficit you achieved by not eating as much, and you can just cut out certain foods to cut that 800 right? I just wanted to see your guys opinion on cardio and losing 120+ pounds, thanks.

[NavyBound]

Probably would be better for you if you did cardio as well. Yes it burns fat, but its primary duty is building cardiovascular endurance which always comes in handy.

I'd say do it. Even if it just going for a walk. Get outside and move!

[d3ad1ysp0rk]

You can lose weight by eating only donuts. Just stay calorie deficient.

Doesn't mean it's good for you.

Not saying cardio is absolutely necessary, but most people that were large don't have the best cardiovascular systems going for them. I'd mix up the weight lifting and cardio.

[BoMiX6]

I recently lost 70lbs, and just by being calorie deficient doesnt mean you are going to burn your maximum amount of calories. The type of foods you eat are going to decide how you lose weight, the carbs, the fats, the proteins. They all digest at different rates, and if you filled your diet with just carbs, then regardless of if you are deficient in your calorie intake or not, the maximum amount of weight will not be coming off as per say you were eating low carbs, low fat, high protein.

As for cardio, its there to assist you in your goals. When you increase your heart rate to an optimal level for burning fat, the extra calories will def help in losing weight. If I am on an eliptical for 30 minutes, and i'm actually working out on it, not just standing there, my body will burn about 400 calories, add that times 4 or 5, and you have increased your loss potential greatly. I suggest you get into lifting as well, its going to help on excess skin, as well, who doesnt like to build a little more muscle on there frame. It's also said that lifting weights actually burns more calories then cardio itself. I suggest a 10 minute warm up on a recumbent bike, one hour of lifting weights, and finish with 30 minutes of cardio. You will have to adjust your micros for this, but, you will feel 100% better then if you are just cutting calories, and not working hard to lose those calories.

[MFlare]

A good diet paired with weight lifting will make you lose weight.

However cardio certainly helps, even if it's only walking for 40 or so minutes per day. It's not necessary but it will certainly speed up the process.

[Big_Joe00]

Cardio will definitley help. I personaly think it is very important. YOu need to not only lose fat but improve your overall health and imporving your cardiovascular system with cardio will go along way to do this.

[Timepants]

If you have that much to lose I would just start out slow. The weight will come off quickly at first anyways because the person is so overweight to begin with. Some people see results with just cutting out pop and walking a few miles a day. Good luck!

[dazraf26]

There is a cardiovascular benefit from cardio that promotes weight loss (not to mention better health) that is not emphasized enough IMO.

[Blender02]

From someone who has lost over 100+ pounds this year cardio has a GIANT positive effect on weight loss COMBINDED with weight lifting. Combine cardio, weights, and a ketogenic diet and you will not believe how fast the weight will come off but more importantly how much your body composition will change for the better. JMO

[BBLineBacker81]

#1 - You will experience quicker weight loss with cardio - most people starting off with such high body weights lose a ton of weight from water alone that is held in storage as well...

#2 - You will experience better cardiovascular health from the cardio - your body will adapt and be more proficient at utilizing BF as a substrate for fuel for exercise once you improve on your cardiovascular health. This will happen as you participate in a higher intensity cardio

#3 - You will want to vary your cardio to keep your body guessing. Your body will have much more to adapt to and you won't settle into plateaus. Start off with what feels right, walking may be considered light to some but in actuality, I've had clients that couldn't walk at 3mph on a treadmill without their HR's skyrocketing up. Get yourself moving for now and add things in as you can... most importantly, don't just go with a caloric deficit from diet, cardio HAS to be an option.

#4 - My best recommendation is to seperate cardio and strength training by 6 or more hours so you can do a longer cardio session and so you don't chew up your muscle...

it's a time consuming process but it's the true measure of your determination

[frankiethekid]

Originally Posted by frankiethekid

If you have alot of weight to lose and your on a 1000 calorie deficit will you still lose weight constantly if your not doing cardio? What i mean is cardio that important to someone just trying to lose fat? Like just concentraiting on new eating habits and lifting weights, because if you do 4 cardio sessions a week and burn about 200 calories per session, wouldnt that only be an extra 800 deficit per week added onto the 7000 deficit you achieved by not eating as much, and you can just cut out certain foods to cut that 800 right? I just wanted to see your guys opinion on cardio and losing 120+ pounds, thanks.

Thank you guys for all the answers

[Tiggis]

Originally Posted by frankiethekid

Thank you guys for all the answers

I would just like to add

"Is braking very important to driving?"

[gbone74]

Originally Posted by Tiggis

I would just like to add

"Is braking very important to driving?"

No braking is very important to stopping:lol:

[henriR]

Originally Posted by BoMiX6

I recently lost 70lbs, and just by being calorie deficient doesnt mean you are going to burn your maximum amount of calories. The type of foods you eat are going to decide how you lose weight, the carbs, the fats, the proteins. They all digest at different rates, and if you filled your diet with just carbs, then regardless of if you are deficient in your calorie intake or not, the maximum amount of weight will not be coming off as per say you were eating low carbs, low fat, high protein.

As for cardio, its there to assist you in your goals. When you increase your heart rate to an optimal level for burning fat, the extra calories will def help in losing weight. If I am on an eliptical for 30 minutes, and i'm actually working out on it, not just standing there, my body will burn about 400 calories, add that times 4 or 5, and you have increased your loss potential greatly. I suggest you get into lifting as well, its going to help on excess skin, as well, who doesnt like to build a little more muscle on there frame. It's also said that lifting weights actually burns more calories then cardio itself. I suggest a 10 minute warm up on a recumbent bike, one hour of lifting weights, and finish with 30 minutes of cardio. You will have to adjust your micros for this, but, you will feel 100% better then if you are just cutting calories, and not working hard to lose those calories.

This is a very interesting answer. Tailored fit to understand by noob like me.

[BPsycho]

Originally Posted by gbone74

No braking is very important to stopping:lol:

lol true

[RepHeavy]

It may not be really important at the beginning, but at a 1000 calorie deficit per day, eventually you are going to plateau and this is when you will need cardio to keep the weight loss going.

[MOXRcr]

I'd say you avoid cardio at the very start. I'm just going to assume the person wanting to lose 120 is you. I'm also going to guess you want to get down to around 180-190. They seem like the magic number on these boards. So that would put you are 300-310. If you start decide to start running one day you could mess up your ankles and knees, which means you will just be trading one problem for another.

[blurped]

Originally Posted by MOXRcr

I'd say you avoid cardio at the very start. I'm just going to assume the person wanting to lose 120 is you. I'm also going to guess you want to get down to around 180-190. They seem like the magic number on these boards. So that would put you are 300-310. If you start decide to start running one day you could mess up your ankles and knees, which means you will just be trading one problem for another.

Walking would be very effective at this stage though, and it wouldn't put the amount of strain on ankles and knees that running would.

[martina92685]

Originally Posted by d3ad1ysp0rk

You can lose weight by eating only donuts. Just stay calorie deficient.

Doesn't mean it's good for you.

Bingo.

Also, doing cardio gives me, personally, a sense of accomplishment. And when you do cardio you can eat a little more too

[mpipes]

Originally Posted by blurped

Walking would be very effective at this stage though, and it wouldn't put the amount of strain on ankles and knees that running would.

Bingo.

Someone that's got 120lbs to lose is going to face the possibility of injuries that can easily keep them from doing the exercise. If someone this heavy is going into a program on their own without any professional assessment from a trainer, nutritionist, doctor, etc to get clearance for more intense activity, they're best to keep the "cardio" limited to walking.

And even then, if the walking causes problems, which it can, it can also be skipped and the diet will just have to take up the slack.

[BBLineBacker81]

Originally Posted by MOXRcr

I'd say you avoid cardio at the very start. I'm just going to assume the person wanting to lose 120 is you. I'm also going to guess you want to get down to around 180-190. They seem like the magic number on these boards. So that would put you are 300-310. If you start decide to start running one day you could mess up your ankles and knees, which means you will just be trading one problem for another.

i disagree... use low impact machines for your cardio... avoid knee and ankle problems all together... plus, you've been moving around at that body weight for quite some time now, your legs are going to be strong and be used to handling the weight you have on them... a lot of speculation on the part if MOXRcr... You've got to listen to your body, but not doing cardio is absolutely ridiculous

[batshitcrazy]

Originally Posted by frankiethekid

If you have alot of weight to lose and your on a 1000 calorie deficit will you still lose weight constantly if your not doing cardio? What i mean is cardio that important to someone just trying to lose fat? Like just concentraiting on new eating habits and lifting weights, because if you do 4 cardio sessions a week and burn about 200 calories per session, wouldnt that only be an extra 800 deficit per week added onto the 7000 deficit you achieved by not eating as much, and you can just cut out certain foods to cut that 800 right? I just wanted to see your guys opinion on cardio and losing 120+ pounds, thanks.

Studies show that the difference between cutting with no cardio to cutting with cardio is about 1.1kg of bodyfat. It's up to you wether it warrants the extra effort and time.

[crupiea]

If you are 120 lbs overweight then you will really benefit from doing cardio.

There are great health benefits from it.

Just start slow and let momentum build up. You will find it easier as you lose weight.

[martina92685]

I don't know why some people don't care that cardio makes your heart healthy in a way that cutting cals doesn't. Sure, you may be buff on the outside, but if your heart is struggling, who even cares?

[mpipes]

Originally Posted by sparklebear00

I don't know why some people don't care that cardio makes your heart healthy in a way that cutting cals doesn't. Sure, you may be buff on the outside, but if your heart is struggling, who even cares?

The issue isn't looking buff, it's taking someone that's MORBIDLY obese and putting them into an exercise program without any supervision, and actually expecting them to stick with it in the face of knee, ankle and back pain. Not to mention if they're going at it without medical clearance they face very real risk of damaging the heart they're trying to strengthen through cardio in the first place. Their hearts are already quite strong by nature of carrying the load all the time but they're under enough strain as it is, which needs to be reduced.

Walking is plenty at this stage of the game and dropping weight will do more good for the heart than any training because the excess strain is relieved . Once some of the weight is gone it's safer to kick training up a bit but that won't guarantee weight loss results.

[sxgt]

My .02

Cardio is not the same as a FAT Burning workout.

I saw better results in FAT loss when doing a bike machine for 20 minutes at 150 BPM then I did running at 170BPM. Your bady has more then one way to get energy and it seems lower BPM work outs target the fat rather then food in you or muscle gylcogen.

When you keep your heart rate at 80% of its max for 15 minutes or longer, your body begins to release enzymes which help to burn fat. This is BETTER Then calorie deficit alone and makes calorie deficit more easily attainable.


220 - Age(22)= Maximum heart rate

.80 x 200 = 160 to get it going
.80 x 180 = 140 to get it going


<---- +

[Robby Coker]

Originally Posted by BoMiX6

I recently lost 70lbs, and just by being calorie deficient doesnt mean you are going to burn your maximum amount of calories. The type of foods you eat are going to decide how you lose weight, the carbs, the fats, the proteins. They all digest at different rates, and if you filled your diet with just carbs, then regardless of if you are deficient in your calorie intake or not, the maximum amount of weight will not be coming off as per say you were eating low carbs, low fat, high protein.

Yes. What you eat will make a difference in how many total Calories you burn each day.

Each macronutrient has a thermogenic rate:
Fat = 3%
Carbs = 10-12%
Protein = ~30%

Given this, your macronutrient ratios determine the thermogenic effect you acquire each day from your diet. This thermogenic effect, or Dietary Induced Thermogenesis (DIT), makes up a part of your total daily energy expenditure.

Examples:

40% Carb, 30% Fat, 30% Protein (same as the ratios of the Zone Diet):
Carbs -> 10-12%*0.40 = 4.4%
Fat -> 3%*0.30 = 0.9%
Protein -> 30%*0.30 = 9.0%

Total daily thermogenic effect from diet
at neutral energy balance = 14.3%
at a Calorie deficit (Calories cut by 20%) = 11.4%
at a Calorie surplus (50% above maintenance) = 21.5% -> 7.2% increase in metabolic rate


45% Carb, 40% Fat, 15% Protein (typical American Diet):
Carbs -> 10-12%*0.45 = 5.0%
Fat -> 3%*0.40 = 1.2%
Protein -> 30%*0.15 = 4.5%

Total daily thermogenic effect from diet
at neutral energy balance = 10.7%
at a Calorie deficit (Calories cut by 20%) = 8.6%
at a Calorie surplus (50% above maintenance) = 16.1% -> 5.4% increase in metabolic rate


5% Carb, 65% Fat, 30% Protein (ketogenic diet):
Carbs -> 10-12%*0.05 = 0.6%
Fat -> 65%*0.65 = 2.0%
Protein -> 30%*0.30 = 9.0%

Total daily thermogenic effect from diet
at neutral Calorie balance = 11.6%
at a Calorie deficit (Calories cut by 20%) = 9.3%
at a Calorie surplus (50% above maintenance) = 17.4% -> 5.8% increase in metabolic rate


60% Carbs, 10% Fat, 30% Protein (Ornish's low-fat diet):
Carbs -> 10-12%*0.60 = 6.6%
Fat -> 3%*0.10 = 0.3%
Protein -> 30%*0.3 = 9.0%

Total daily thermogenic effect from diet
at neutral Calorie balance = 15.9%
at a Calorie deficit (Calories cut by 20%) = 12.7%
at a Calorie surplus (50% above maintenance) = 23.9% -> 8% increase in metabolic rate


Overall, the typical American diet scores lowest on thermogenesis. The low-fat diet comes in at the highest with the Zone Diet's 40:30:30 ratio coming in second. The higher thermogenic effect from the low-fat diet is one reason why it's recommended to keep dietary fat low on refeeds.

Also, when overfeeding, Adaptive Thermogenesis (AT) occurs, and the boost in metabolic rate from this ranges from 1%-18% depending on the person. AT is where your body dissipates excess Calories as heat. One of the things your AT capacity depends on is your level of BAT (Brown Adipose Tissue).
http://www.pubmedcentral.nih.gov/art...?artid=1543621
http://www.ajcn.org/cgi/reprint/44/6/718.pdf
AT capacity, overall, is the main contributor to variation to weight gain in response to overeating.