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  1. #1
    Registered User music21's Avatar
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    More effective: cardio or strength training ?

    whih one is better. evryine is saying hiit is the most effective. now i am hearing strength training. i dont get it is what kind of strength training. like normal gym stuff or like wats boxer do like u know pres up then sit up then pull up in a routine cycle. can someone give me a strength traing fat loss routine
    is it more effcetive than hiit cardio ?
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  2. #2
    Hi Friend! obesebeast's Avatar
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    adding muscle will increase your metabolism and your bodies ability to burn through calories

    adding cardio will just burn more calories because of work done....and if you're not eating enough, the cardio will burn your muscles for fuel instead

    now that's kind of the general view of it, it's a bit more complex than that...you'd actually want to have both in your time spent in the gym

    optimally you'd want to have 30-45min of weight training and conclude it with 30-45min cardio. If you're looking to burn fat while building muscle, it's going to be nearly impossible to do such. You'd be better off focusing now on burning off fat while retaining as much muscle as possible. Try and fit in some full body days...similar to what boxer's do...aim for sets of 3x10 for beginners and hit a set for your legs, lower back, upper back, chest and arms/shoulders. Try not to rest very long inbetween exercises/sets...we want you breathing like a locomotive your entire time spent at the gym. After you lift...you probably want to eat a source of protein before beginning any type of cardio..else you'll run the risk of catabolism. Vary your cardio too....2-3 days of HIIT should be plenty...any other days of cardio...go for some LISS via various activities. Try swimming if you haven't already...excellent for both LISS and HIIT...full body workout too.
    Eat Clean Snatch & Jerk
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  3. #3
    Registered User m1ke1's Avatar
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    to be honest, id say neither. diet is the problem 80% of the time
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    Registered User glossygraphics's Avatar
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    It all matters. Diet, strength, cardio, your own drive... but between strength and cardio depends on your goals.

    wlknier had some pretty good points if your looking for fatloss
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    Registered User some8's Avatar
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    Diet is what makes a successful fat lose.
    Weight training gets you more effective base for fat lose.
    Cardio will accelerate the progress.
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    Yorkshire Terrier Appetite's Avatar
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    Weight Training
    Increases muscle mass
    Improves nutrient partitioning
    Increases basic metabolic rate
    Burns Calories

    Cardio
    Burns Calories

    Prioritize your weight training.
    My powerlifting and death/thrash metal log: http://forum.bodybuilding.com/showthread.php?t=141720221&p=843503391&posted=1#post843503391
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    Registered User kowabungakyle's Avatar
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    cardio for healthy heart and health

    lifting for everything else

    don't be lazy, do your cardio, your heart will thank you when your 70
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  8. #8
    Registered User ericxd's Avatar
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    Originally Posted by Appetite View Post
    Weight Training
    Increases muscle mass
    Improves nutrient partitioning
    Increases basic metabolic rate
    Burns Calories

    Cardio
    Burns Calories

    Prioritize your weight training.
    from looking at that ill take 'increases muscle mass' any day
    unless cardio is changed to 'burns MORE calories'
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  9. #9
    Registered User buck.929's Avatar
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    I would definitely say cardio if you want to loose fat.
    But it is always necessary to eat healthy and not to eat fat. Eating low-calorie nutrition is key!
    Take care
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  10. #10
    Registered User glossygraphics's Avatar
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    I found this article as in intresting intro to the differences between cardio and strength training. Hope it helps:


    http://www.womenshealthmag.com/fitne...ining-workouts

    Passat or Prius?

    Trader Joe's or Whole Foods? And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it's at. Some even suggest ditching cardio altogether.

    To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble...

    To KO fat -- and keep it off...

    Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.

    Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

    And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.

    Winner: Strength

    To squash stress...

    Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.

    Strength's edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. So, for now

    Winner: Cardio

    To love standing naked in front of the mirror...

    Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.

    Strength's edge Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.

    Winner: Strength

    To stay off the sideline

    Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.

    Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. "Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.

    Winner: Strength

    To add years to your life

    Cardio's edge There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood. "Nothing compares with cardio for optimizing longevity," says Mike Meyers, Ph.D., an American College of Sports Medicine -- certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. "It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer." The ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the "good" cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine.

    Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat -- the kind that wraps around organs and constricts blood vessels.

    Winner: Cardio


    To reach the finish line faster

    Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. "The best way to train for an endurance event is by practicing it," Meyers says. "Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence."

    Strength's edge For a speed boost, strength training is essential -- especially for your core and legs. "Plyometrics will improve your stride power, or the force you pedal with," says Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot. Quickly hop forward onto your left foot, then hop back and land on both feet. Continue for 4 to 6 reps. Do 3 sets, resting 60 to 90 seconds in between.

    Winner: Draw
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  11. #11
    ♠ ♣ ♥ NoTimeLikeNow's Avatar
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    What are your goals dude???
    almost in the 100 lost club :D
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  12. #12
    Registered User Darrenf1's Avatar
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    Originally Posted by some8 View Post
    Diet is what makes a successful fat lose.
    Weight training gets you more effective base for fat lose.
    Cardio will accelerate the progress.
    This.
    Straight cardio gives you the classic skinny fat look.
    Best bet is 10 min warm-up/cool down and lift heavy.
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  13. #13
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    Sure op, select a weights program from the workout section of this site like fierce 5, all pro, stronglifts or any other beginner program you like really

    Be diligent, train consistently. Fit in cardio where you prefer, methods that suit you and that does not interefere too much with your weights.

    This may imclude some hiit and or liss. You wont know how things will sort out, start and progress.

    Dont try to write up perfect program, you develop it over time. Start with the weights.
    The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl

    Ironwill2008 is surely doing RDL's and eating eggs and bacon somewhere right now.
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  14. #14
    Sweatin' to death in FL jubjubrsx's Avatar
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    lol come to a bodybuilding forum, asking which is better weight lifting or cardio....

    goto a running forum and they will tell you different....

    but in both places they will say diet is key. i think thats one thing both communities can agree on.
    Runner Crew (48.6 miles Dopey Challenge -- Completed)
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    Just say no to Carbs
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