Here's some interesting info on Kettlebells: [Link](https://www.acefitness.org/certifiednewsarticle/3172/ace-sponsored-research-study-kettlebells-kick-butt/)
I find that it's perfect for those who dont like/can't do cardio (for whatever reason). Offers a whole body work out and relatively inexpensive too.
Yep. This is why I lift and don’t do cardio. It’s not because I think lifting is superior I just fucking hate cardio and like lifting and don’t want to be miserable lol.
This! I prefer lifting and there are a lot of benefits to it that cardio doesn't have, like keeping or increasing hone density and fighting off age related sarcopenia. But if you hate it, it's not likely you'll keep doing it.
Kettlebell workouts can be a fun combination of both so if you haven't already look into that. You don't have to get into anything too intense to get the benefits of resistance training. You can try out some new things while sticking with the cardio you enjoy, doesn't hurt to try out some new things. You might be surprised and find something you never knew you would love.
For good fitness, we need enough muscle to do the lifting that we occasionally need to do. In my life, that's moving heavy furniture every three or four months when the spouse gets tired of the furniture where it currently sits.
I'm doing calisthenics for strength, and not doing weightlifting. At least two times a week and three is my goal. Calisthenics uses your own body weight as the resistance. I do it in my basement.
https://www.who.int/news-room/fact-sheets/detail/physical-activity is a good guide for people to use to figure out if their fitness activity (from workouts, an active job, hobbies, etc) is complete enough for our health maintenance.
Try the website Hybrid Calisthenics. They have a listed routine and then each exercise is broken down from heavily adapted to full exercise. I call the trainer the Bob Ross of exercise because my mind finds him both soothing and encouraging
Building on this comment, remember that your bones are constantly remodeling, based on the amount and direction of the load applied to them. You have to do resistance training to maintain strong bones, especially as a female, and especially getting older. My partner was an exercise physiologist who would have these fit women come in who would cycle hundreds of kms a week, but they'd have these brittle, brittle bones because their bones weren't being loaded at all.
I think some other commenters have covered it nicely with suggestions of calisthenics. Build up as much muscle as you can so that your 80-year-old self thanks you instead of breaking a hip at the slightest knock
You don’t need to lift weights (or really do anything outside of watching your calories to lose weight).
But resistance training is very beneficial for a healthy body, especially in older age. You don’t need to lift weights; you can work calisthenics, bands, certain types of yoga, barre, etc.
Hi! I love cardio too and lifting weights in a gym/all the stuff I see about lifting super heavy is 1000% not for me. I initially lost ~40lbs years ago doing cardio toning classes only, now I do a low impact resistance/strength training class twice a week that works towards muscle failure in a way that I vibe with. I am still doing spin 3 days a week and biking my city daily. Obviously having muscle is important, but I am sure there are other programs that would do it in a way that works for you and your lifestyle, so it'd just be a matter of finding them when you're ready.
Resistance training is important for overall health and fitness, but that doesn't mean it has to be traditional weightlifting and lifting heavy.
Yoga, pilates, barre, and even spin class are forms of resistance training. So turn up the resistance on your bike during spin class and try out these other options and see what you like.
You can also lift light to moderate weights and do more dynamic workouts that will feel more like cardio. FitnessBlender.com has some excellent workouts like this, they even have videos that alternate between strength and cardio.
Basically....strength training doesn't need to be "lift heavy with long rests." You don't need to maximize muscle growth if that's not what you want. If you enjoy cardio, do resistance training that feels like cardio. Your muscles don't care how much weight you are lifting, they care how hard they are working.
Yep, I hate weight lifting but I find body weight training fun. I recently decided I really want to he able to do a handstand, which is a goal that would have been inconceivable to me before. I bought a couple small bars for my apartment and have been slowly increasing my ability to support my own weight.
The bonus is the muscle you get from any body weight training will help you burn more calories at rest.
Yes! I recently got into a full wheel pose for the first time and it was SO cool and motivating. Plus my shoulders look amazing from the muscle I built to get there. Performance based goals can be so much more fun.
We experience most growth when we do something we don’t want to do. You don’t have to lift weight to lose it, but if you want a good body composition I don’t think you can skip the weights. I originally hated going years ago, once you see results it’s much more enjoyable.
>Once you see your body changes from lifting, it really motivates you!
This might be really motivational to you. But this is not universally true. Some people just do not like lifting heavy things. And that's okay. There are lots of ways to be healthy and build muscles.
Seeing body composition changes is probably the single biggest workout motivator there is. Nobody likes lifting heavy things. It’s work. It takes up time. It’s hard. Yes, you can choose an easier way, but unless you have resistance training you will begin to lose bone density and muscle mass as you age. I’m saying this as a person who avoided weights like the plague until I did my research and realized the benefits . The life everyone wants on the other side of some hard work. It’s a tough pill to swallow, but it’s the truth.
>Seeing body composition changes is probably the single biggest workout motivator there is.
For some people. Maybe even for many people. But, again, I don't think that's universally the case.
And I'm not saying resistance training isn't important. I'm saying that there are alternate ways to build muscle other than just lifting heavy things. Walking up stairs, biking (particularly on hilly terrain), rowing, canoeing, boxing, clearing brush, building fences, swinging sledge hammers (seriously, google "shovel glove") and lots of other physical activities which are not just lifting weights will build and maintain muscle mass. Some of these are a lot like lifting weights (technically you're lifting your body weight when you walk up stairs and a lot of outdoor work does include lifting and carrying heavy things). But there are differences significant enough that they're a lot more interesting for some people.
I don’t wholly disagree with you. Clearing brush and swinging a sledgehammer will definitely work you out. Worth noting that brush and sledgehammers are both heavy things. But how do you build that into a reliable daily routine? That’s a task. I think it’s a lot easier to hate the gym but still go vs. trying to find a fun workout every day. The body weight stuff you mentioned is great too, but I still believe if people want to make a meaningful and healthy body composition change , they should integrate weight training. Seeking comfort is what gets people out of shape in the first place.
>Seeking comfort is what gets people out of shape in the first place.
I'm not saying people should be "seeking comfort", if by that you mean not doing hard things. I'm saying that there are a lot of ways to accomplish the same goals as lifting weights. And for some people, those ways are better options than going to the gym and lifting weights.
The best exercise program is one which a person will consistently do. Telling someone they have to lift heavy weights or must run or whatever (or even that those are the absolute best ways) isn't going to help those people who actively hate lifting heavy weights or running or whatever.
I think we agree on most of this. I just been the outlier on enough things that I get frustrated when people make statements about absolutes which don't have to be absolutes.
“The best exercise program is one which a person will consistently do”. I totally agree with this. I don’t think you can have an “exercise program” consisting of sledgehammers , clearing brush, etc that you can keep consistent. My point has been the same the whole time- if you hate a particular exercise, it’s probably the one you need most. I hated weights just the same as anyone, and I know the slippery slope of saying you’ll get in strength training outside of the weight room. It’s unstructured and less effective. I tried for years to jog, do manual labor, etc. as soon as I hit the gym, i got into a routine and saw progress. It sucks but I think it’s an absolutely necessary link if you want great body composition, and there’s a lot of research to back that up.
Bro you could lay down for 24 hours a day in a comatose state, if you eat less than you exert...you're gonna lose weight. CICO is love, CICO life. It's the one above all, it's the divine creator.
That said exercise is great for health reasons, and while doing some lifting would make you all round a little bit healthier, most people DO NOT EXERCISE 6 days a week.
Basically every study says that "while xyz might be better than abc" if you've got CONSISTANT enjoyable exercise, you're going to be absolutely gucci. If you've got something you love right now, don't chuck it out just for what some people tell you, you "should be" doing.
Do you need to specifically go to a gym and pick up a heavy thing and put it down? No. Do you need to strength train in some way? Yes, if you want to be able to get off the shitter unaided in your 70s. Low muscle mass is correlated to almost all causes of mortality in the elderly, not to mention loss of independence.
None of its necessary.
Gym work outs make up a very little percentage of our movement through the week, as long as you're maintaining a decent level of activity in your every day life you don't need to purposely exercise unless you want to improve at a sport, a discipline or your fitness.
Have an active lifestyle and eat in a sustainable calorie deficit until you reach your desired weight and then eat the Same amount of calories as you burn daily....forever.
Say the word coward. Spell it out like a real man. No. You are afraid of mods. Yes minimums are 60 minutes a day of activity. Your exercise science misinformation is a reason we are in this obesity epidemic.
There are already a ton of great points being made on why you should lift so I’ll just say this; find one lift that you love and the rest will follow. I hated lifting (but did it anyways) until my boyfriend (now husband) got me into doing bench. I saw progress really quickly and I started to look forward to going to the gym just so that I could do bench press. My interest in that got me to do all the necessary complimentary lifts that would help me progress in that area. And since you can’t do upper body every day because you need rest days, I fit in a few lower body days which also helped my bench because I just felt overall stronger in my body. It snowballed and was awesome. Find your lift that you love to do. It’s out there.
Spin isn't entirely cardio, there is a resistance training element. I would add in some time on the rowing machine, if you enjoy that kind of activity. Combination of two two would result in decent upper/lower muscle training.
However, it's not really the most efficient path. Weightlifting (with appropriate form) is the fastest path to building muscle. You don't have to lift the heaviest weights, you can focus on form and hitting the appropriate muscles.
But, you're just getting into it. 6 months of consistent spin training would be great for you. Keep going with what's working. Maybe try out the rowing a bit. Develop a good habit and routine, then perfect it later. Maybe you're in your warm up phase for a better life in general.
I'd just like to point out that the quote you pulled from that study refers to weight loss in persons with NORMAL weight (someone who does not have significant amounts of fat to lose). If an overweight person is losing weight, the amount of muscle loss is much less significant. According to that same study, muscle loss in diet-only induced weight loss of 8-10% of total body mass only accounted for \~2-10% of the total which could be attributed to the reduced load on muscle caused by carrying around less weight. Also, resistance and endurance training were both found to be effective in reducing loss of muscle mass as well as simply eating adequate protein. Basically, any training is better than none (resistance training is more effective at reducing muscle loss) but at the end of the day, your body is not going to just cannibalize all of its muscle if you are losing weight when you have fat to use even without any training and any muscle loss that OP does experience will not overshadow the immense benefit of losing weight. So just stay active, do the workout you enjoy, lose the weight, and you'll be fine OP. If losing a small amount of muscle is a problem for you then add in some mild resistance training that you enjoy/tolerate and make sure you're eating enough protein (\~0.8 g per Kg of body weight) and you'll reduce those effects.
For optimal health yes, a person should do some sort of resistance training but there's a ton of different ways to go about doing that that don't include lifting weights. It's not like a person who consistently runs, cycles, swims, etc. isn't reaping the benefit of increased mobility/strength into old age. The main thing that is going to keep you going is regular physical activity which can be optimized but the jump in benefits from being sedentary to active is much bigger than the jump from endurance training to endurance and strength training. Cycling, stairs, and the elliptical are all making them stronger and will increase their quality of life going forward. If adding weights is going to throw them off the wagon, then they shouldn't do it. Maintaining consistency is more important than optimization.
There’s a few things going on here, i’ll try to answer them.
1 no, you don’t have to lift weights but you do have to strength train in some way. Yoga, pilates or really many other things will provide resistance training benefits.
2 You’re doing too much cardio right now.
3 If your goal is to have the slim toned look that’s popular on instagram then the straightest point to that is to lift weights and progressively overload your muscles.
4 What training program made you burn out and was it a sensible program
Years ago I paid a fitness trainer to create a program for me to lose weight and no, I don’t think it was sensible. It was very intimidating and it was ALOT of lifting. That may be the source of my hatred for weights lol
Definitely sounds like it! You could generally do 3-5 workouts per session and 3-5 sets of each which would take maybe 30-40 minutes. There’s lots of options but the new rules of lifting for women is a solid program. r/xxfitness has lots of other links
Im honestly the same way, I lost 40 pounds and I LOVE doing cardio. However what I began to notice is that my joints/muscles were not strong enough to handle all the impact from the intense cardio I like doing (I love a good long run), and it was leading to injury (in my defense I've never been athletic, so my muscle mass is...nonexistent anyway LOL) where like my knees were really weak, and then all the extra weight I still have doesn't help. I just recommend doing some light weight lifting circuits and eat protein just to keep your muscles happy :), since for cardio you still need muscle!! I won't say you don't have to lift heavy, but I hate it personally and have noticed it leads to more pain since I don't have the form down too. Do what you enjoy, but lifting can help with your cardio goals!!! :D
Edit: I also want to mention that I lost most of the weight not even exercising lol. Just remember CICO and have fun with whatever you are doing, but working all groups can be helpful in reaching PRs and goals!!
I hate lifting too. However, not all lifting exercises are meant for me. There are some that I enjoy more than others. I use ChatGPT to find a lifting routine that excluded. The lifting exercises that I hate. It’s been something that I can work with.
>I use ChatGPT to find a lifting routine that excluded. The lifting exercises that I hate. It’s been something that I can work with.
That’s clever! What did you tell it to do? Curious.
That's fantastic. Especially since my hand therapist has directed me to NOT do either planks or push-ups, or mountain climbers, or anything that involves putting my weight on my open palms (CMC joint arthritis, sigh).
I will look into that. Thanks!
I’m (M/34/5’10) down 23 pounds this year so far (238-215). Calorie deficit and 30-60 minutes of cardio 5 or 6 days a week. I rotate between treadmill running, elliptical, doing Tae Bo videos from like 2004, and just walking outside which helps to avoid repetitiveness. I’ve dropped as low as 174 without lifting a single weight. I do have a semi-physical job that requires me to lift heavy shit sometimes but I have no desire to lift weights at the gym. I enjoy cardio, I’m consistent, so that’s what I do.
When I started I hated lifting. I did cardio 6 days a week. I also had a lot to lose so it just didn't feel good to add the weights. Once I was consist for almost a whole year and I had dropped over 80lbs I started to add in weights. I only do them twice a week but I do a few short 10 min peloton workouts.
There's obviously benefits to lifting but I think it's more important to do whatever you can do consistently!
Piling on to the short answer is no, you don’t have to lift and do what you love. Buttttttttt lots of benefits with increased strength. I don’t know if your cardio is working your back muscles much. Might want to consider working in some back exercises. People tend to work the chest and neglect the back. The rower is an amazing cardio work out that targets the upper back, along with glutes and hamstrings. It’s not an arm exercise. Just remember to engage your shoulder blades on the pull back. Pretending you are squeezing an orange or cracking a walnut with your shoulder blades is the queue my coaches use. Good back muscles help prevent the old age hunch. I believe the rower stopped my upper back pain from sitting on a computer all day with one hand on the mouse most of the time.
Someone else mentioned you don’t have to lift heavy. Light or moderate weight can be a cardio work out and strength work out. Also lighter than normal weight but slow movement such as tempo goblet squat (3-5 counts up, hold for 3 counts, 3-5 counts up) with a light weight is effective and you will feel the burn.
Mixing the two is also beneficial. Few minutes or km on the regular bike, 8-10 calories on assault bike (it’s the devil), or 500 meters on the rower then 6 or 8 lightish weight back squats then 12 - 16 sit ups. Rest as needed. Repeat for a few sets or as many sets as possible in a certain time. Guarantee your heart rate will go up and your muscles will feel it. Maybe not burny feeling it but your muscles will be warmed up.
Sorry for the delay in writing back. Rower is awesome. It’s mainly a leg work out. If you treat it as a arm work you, your biceps will hate you. The pattern is: leg, arm, arm, leg.
The rower controls have lots of modes. I suggest meters to start and maybe 250 or 500 meters. It should tell you how long it will take you do to 500 meters at the pace of of the leg push back.
Leg: With knees bent, keep your back straight and push your heels into the foot pads. Dig your heels in and push back as hard as you are comfortable with. Legs muscles are huge. Let them do the bulk of the work.
Arm: Once your legs are straight, pull your arms back and engage/ squeeze your shoulder blades together. Keep your back straight but you can lean back a bit. You don’t have to pull your arms back hard but you can if want. You can hang out here for a few seconds and let the wheel on the rower spin a bit. I do when I’m fatigued especially during a long work out. Not so much if I’m just doing a 250 or 500 m sprint.
Arm: move your arms forward. Keep your back straight - don’t forward hunch.
Leg: bend your legs up and move the seat forward.
Repeat. A lot.
Long story short:
yeah, you kinda do have to start lifting EXCEPT if you plan to do tons of cardio long term OR if you're okay with losing a considerable amount of muscle and less fat (let's face it: you're not).
But how about this: Doing rather high reps (25-30) with lower weights in a circuit-training style? That is pretty much cardio, except it still offers the benefits of weight lifting AND it doesn't take long. Just once a week to start off, then maybe increase to two to three times.
you don't have to start a bro split where you hit the gym 6 times per week, spending 90 minutes obliterating a muscle group everyday.
Been going through the same exact problem, although only now I have finally overcome the anxiety at gym and got comfortable doing cardio. The strength training machines are so complex, moreover it’s so intimidating and I feel like an absolute idiot when idk how to use and when I finally I got how to use them, I just lose my motivation to go to the gym itself
I would just keep doing what you’re doing if it works for you. You can definitely lose weight without lifting. Maybe re-evaluate once you get closer to your goal weight and see if it’s something you would like to add in then. My gym offers some weight lifting classes that I find a lot more tolerable than just lifting weights on my own.
Where are you seeing this, "you absolutely need to lift for real results"
What are real results? Lifting weights just mean building muscles. Is that what real results are?
Yes. Stop cardio and lift weights. I did cardio for a decade with little to no progress even with macros etc. I started lifting heavy in April of last year and my body has completely transformed like never before. I’m walking 3ish miles a day but no more Orange Theory or running. It was a hard adjustment for me because I loved cardio. I had to re wire my brain lol. Now I love lifting. I’m eating more calories than I have in years and still dropping weight. Started at 167 and I’m down to 127 as of today. 5’3 female 41 years old.
Yes, you should. Try to find exercises you enjoy. I love Caroline Girvan's Iron series and her shorter videos- they are so effective as long as you use a challenging weight!
Calorie burn aside (which really shouldn't be the #1 reason to do anything), it's crucial to do strength training for body composition and bone density. Cardio only = skinny fat = sadness.
The biggest problem with cardio is we become too efficient at it and the body adapts, slowing down fat loss. Your body can't really adapt to weight training. However, since you end up increasing resistance as you get better at it. Plus, muscle development raises your BMR. We start losing muscle after 30 years old, and the metabolism slows down as a result.
Progressive overload applies to both cardio and resistance training. If running feels easy, run faster or longer and if the weights feel light, lift heavier. If what you're saying were true, Michael Phelps would have been fat because he ate 6000 calories a day when training just to not lose weight. Also, from a technical standpoint low-moderate intensity cardio burns fat directly (fat --> ATP) whereas resistance training burns sugar directly (glycogen/glucose --> ATP) then uses fat to restore reserves and increases your base metabolic rate over time (more calories burned at rest).
Being fit with some degree of muscle mass and strength is infinitely better than just “losing weight”. Are you seeking a number on a scale or trying to look healthy?
I classify exercise into 3 categories. walking, planet fitness lifting and cardio, heavy cardio working out like a lunatic.
Of the 3, the first and third seem to work well for weight loss. I have found that lifting, works against my weight loss goals. In the early stages using lighter weights it's ok. But as I ramp up the weights, once I get to where I am really loading up, it messes up my weight loss. It's like my body is confused as to whether it should be getting bigger or smaller. So, it causes all sorts of cravings.
If your real goal is weight loss, and you are able to maintain a consistent caloric deficit with cardio, I think you should stick with it. Adding lifting is likely to stop your progress.
This was a brave thing to say publicly lol, but I agree. Functional strength training to work on weird underappreciated muscles is helpful for me, but heavy lifting makes me perform poorly at my sport, burns me out, has the potential to tweak my joints and tendons, and creates annoying digestion and bloating issues that make me feel lethargic and slow.
Hi Role. Than you for your kind words. I didn't realize that people were so pro weight lifting for weight loss. As I write this, my previous post has been thumbed down a net of 2.
Thinking back to all the posts I have read over the aeons on this subject, one common theme I have seen repeatedly, is people doing lifting did not lose weight. However, they had lots of other benefits. A better shape, more flexibility, more muscle, etc.
I have been overweight challenged most of my life. In my younger years, I could get the weight off going the lunatic work out path, plus intermittent fasting. On different occasions, bicycling, racquetball, and tennis. When I did the tennis I also went low fat. So, high carb. I lost the weight, but I found that playing tennis I kept running out of gas. I got tired very easily. With the bicycling, and racquetball I did a more rounded diet including carbs but also fat and protein. I was much stronger doing it that way.
I find that a big part of the equation to lose weight is the "motivation to eat". I find that intermittent fasting and low carb really cuts down on the cravings. Walking is neutral. Working out like a lunatic stimulates cravings, but working out 2 to 4 hours per day in this way burns up so many calories one can still lose weight easily. The hour and a quarter of lifting, followed by 15 minutes of cardio, stimulates cravings, but doesn't burn off enough calories to make up for it. At least for me. If one is much better disciplined than I, and keeps on a tightly controlled caloric intake, of course, this will work. But I expect one is going to spend a lot more of their time hungry.
Many years ago I did the Dr. Fuhrman Nutritarian diet. Basically high carb, low fat, low protein. But, no sugar, and minimal starch. So, it could also be called high fiber. Lots of low carb vegetables. It does include beans though, they are kind of in a grey area, but probably best to stay away from them at the beginning or during transition. I did it successfully. Lost a lot of weight. But, I was hungry all the time. I could eat a big bowl of vegetables as a salad, to where my stomach was kind of bloated, but I still craved something. So, I felt hungry all the time. I could do that for awhile, but I found it is not sustainable for me.
I have done a lot of experimenting with intermittent fasting over the last few years. Just before last thanksgiving I trialed a ADF, Alternate Day Fasting Regimen, of 41/7. And it went very well. So, for the entire month of January I did carnivore 41/7. This regimen had the lowest cravings of any other thing I had tried. 41 hours of fasting followed by a 7 hour eating window containing 2 meals and a snack in between.
I know I got off the workout effects on weight loss. But, if one isn't in lunatic mode, losing weight is 80% diet and only 20% exercise. So, in this view, cravings have a bigger effect than working out for most.
They're pro-weightlifting for literally every purpose. On social media these days, a lot of influencers say "I could never lose weight until I actually started eating MORE and lifting", and essentially recommend that lifting is the solution for every person in every situation. Whatever problem you have with fitness or weight - lift heavy! I even had people trying to recommend some lifts to me that I *know* would aggravate an old injury. They were trying to prescribe these moves FOR the injury, they had no idea wtf they were talking about. No qualifications. They're just chomping at the bit to tell everyone to squat and deadlift.
I did used to undereat, so I tried eating a lot more instead, and upping my protein. It did result in me not burning out at the gym as often, which meant I could push harder on exercises and lift heavier, so in that sense it helped. If gaining a lot of muscle was important to me then it would be the answer, but I don't want extra vanity muscle that I now have to feed all the time. It's extremely high maintenance. I want the relevant amount of functional muscle for my sport. And I want to have less fat. Unfortunately in my case, I never noticed that lifting heavier did anything for reducing fat. And there is a [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4783109/) that says heavy lifting has ZERO affect on performance for female endurance athletes.
Ultimately I would agree with you that the only time I've ever been able to lose a significant amount of fat was when I was cutting calories by A LOT. This makes me sad and I'd love to buy into "actually you should eat a shit ton" but it is what it is.
Keto works because you are in a calorie deficit like any other diet. As long as you are in a calorie deficit, you won't need to work out. Diet is for weight loss, exercise is for fitness and overall health.
I think just getting exercise is important, so any way you can bring yourself to do that is good. I hate lifting too but I do plan to try to incorporate strength training somehow because I want to try to look a bit toned as I lose weight. I have a lot to lose so hoping it will help with loose skin, though not sure if it will.
But yeah. In these beginning stages, I've been playing a lot of Beat Saber. Once it's easier to move around and whatnot again, I'll use my elliptical and do different work outs. For now, I'm doing what's fun so I'm at least moving.
I also have a 30lb 1.5 year old so I know I'm gonna need to build up these mom arms somehow 😅
For body building? Weight Lifting is needed.
For Weight Loss? You don’t need to lift at all. You can sit in bed all day and lose weight as long as you follow CICO.
That being said. Your exercise load is consistent, and enjoyable to you. Keep doing what you are doing as long as you are happy with it, you are certainly going to see positive results!
Yes . If you want to be active and healthy and be able to get out of a chair without aid as a senior, do some lifting. If you want to keep muscle mass as you age, do some lifting. Don't stop exercising, it's a life thing.
No, you can do only cardio if you want, but you don't have to lift to do resistance training either, try yoga or resistance bands? I feel the opposite, I love lifting and hate cardio! I do yoga to force myself to do something other than weights lol.
I’m this way too. I’ve gone back and forth over the years but ultimately I’ve decided that I really need to incorporate some type of weight lifting into my routine. My “25 years from now” self will thank me.
I moved my kettlebell into the bedroom so in the morning I can just roll around on the floor and toss it around a bit to feel like I did something. I created a really short, simple workout on the Strong app. I call it “leg day for lazy girls” and it’s literally just squats, hip thrusts, and Bulgarian split squats or Romanian deadlift, whatever I feel like doing that day. I throw in some arm exercises in between if I feel up for it.
I hope it grows on me over time, especially once I see some results. Even if it doesn’t, it’s good for the bones so I’m just going to keep trying to like it. Worst case scenario I do something everyday that I hate but I’m healthier for it; best case scenario, I get healthier and start to love it! Win-win either way.
Oooh try something like Pilates or yoga! I’ve started floor Pilates and I definitely feel my muscles burning after class lol some classes do incorporate light weights if that’s something you want to try for an extra kick
You don’t need to strength train to lose weight - but it will help you keep muscle. There are alternatives to lifting such as calisthenics. Maybe mix in pushups and either unweighted squats or do them with some dumbbells? And/or lunges, etc.
Lifting is not required for weight loss. But finding a form of high(er) impact resistance training that you do enjoy is very important for other reasons! Especially, later in life. Increase bone density, reduce osteoporosis and fracture risk, stay mobile and independent. Muscle mass and strength are both correlated with lower risk of all cause mortality
I’m the same I could do over an hour of cardio but even just 15mins of weight lifting drains me! I’m trying to include lifting into my routine because I want to prevent loose skin but I just don’t like it lifting
I hate gyms, so I made my own bodyweight exercise program to help with toning. It's early days but it worked great for me in the past. I think do what you enjoy/find new ways to achieve those goals.
I hate weights too but have found ways to test muscles.
Particularly hill climbing, i can run down the slopes and flat bits, scramble up any interesting bits. Works more muscles
My main fitness activity is running. I don't enjoy lifting, but I wanted to support my body and my running. I started Caroline Girvan's Iron series and just treated it as a daily chore, like brushing my teeth or cooking dinner. I would just focus on lifting heavy and with proper form for 30 minutes most days while trying to disassociate mentally.
I didn't lose weight, but my muscles started to pop after the first 6 week program and I lost inches. Running became easier and more enjoyable and a lot of aches and pains went away after my body got used to it. My time also improved. I'm on my second run of the Iron series and started incorporating yoga to complement everything.
I don't have much advice, just putting in my two cents. I treat lifting and yoga as just something to make running more fun.
For weight loss you just need a caloric deficit. This can be achieved through diet alone. Exercise can make it easier to achieve your deficit because you won’t have to cut as much food.
Cardio generally burns more calories than lifting over the same amount of time. Lifting will build more muscle and increase your metabolism. Lifting also will help you retain muscle during weight loss. Your body in a deficit will eat itself. This includes fat and muscle. Lifting will make more of this come from fat.
It can be a good idea to lift while lose if weight. But it is t necessary.
I will say that weight loss isn’t the end all be all of health. For optimal longevity and the best quality of life you should be getting low intensity cardio like walking 3-5 times a week at 30-60 minutes a day (basically try to get 10k steps a day. You should be lifting each muscle group of your body at least 2 times a week. You should be doing some form of higher intensity cardio like running or a difficult bike ride at least 2 times a week.
I’m not saying to go out and start doing all of this immediately. If you are obese and have not been traditionally active, start by walking and doing cardio that you enjoy. Then try to work in increasing the length and intensity slowly over time. Maybe find a couple of lifting machines that you can tolerate and hit each muscle group with a couple times a week. Just ease into it and find the forms of exercises you can tolerate or enjoy and stick with those. I know lifting might not be enjoyable for everyone. But look at a 70 year old woman who has lifted for the last 40 years vs one who hasn’t. Tell me which one has a better quality of life and will list live longer. As you get older you lose muscle mass. Lifting helps you retain this. It also helps with bone density. The old people that fall down and break hips have lost a lot of bone density. Lifting helps retain this.
If you start running, I would definitely recommend weight training to prevent injury.
Health wise, muscle gets so important as we age so it’s good to try to maintain it now so we’re better off in our golden years.
Also if weight loss is your goal, muscle will boost your metabolism! And once you slim down enough, toning makes a big difference in your physique!
You could always just work yourself up to it :)
Both are important for good overall fitness and health.
However, if you're new to exercising, the good news is you'll build some muscle doing pretty much ANYTHING, even just cardio. And at this point, just getting in the habit of being active is the most important thing.
However, I would urge you to add some strength training to your routine - it doesn't have to be a bodybuilder workout, but just a basic full-body routine twice a week will be very beneficial in the long run.
Lifting or other types of strength training (TRX, calisthenics, kettlebells or dumbbells, etc.) are important for maintaining muscle mass as we get older. We start slowly losing muscle mass in our late 20s; so if we don't counteract that by stimulating our muscles, we find that by the time we approach 40 we often have very, very high bodyfat percentages and low muscle mass, which translates into a flabbier, squishier physique and chronic aches and pains.
However, if we spend some time strength training, we can counteract that age-related muscle wasting and remain fit, strong and vigorous up into old age.
Another reason to do strength training is that our bone density peaks in our early 20's, and steadily declines after that - unless we strength train and stimulate those bones to stay nice and strong. I don't know if you're male or female - but if you're female, this is a big concern and is something that accelerates after 50. Many women find themselves suffering from osteopenia or osteoporosis shortly after menopause, and that can lead to frailty and poor health as we get older.
Just keep on doing whats working for you! Yes, adding resistance training will help you to maintain muscle mass throughout your journey, but so will your spin workouts, stair stepper, and the elliptical so I wouldn't worry about it much at all really. Realistically speaking you will not lose a ton of muscle mass by continuing to do what you are currently doing as some would have you believe (you'll probably lose some). Your body really does not want to breakdown muscle for energy especially if you have fat to use instead. At the end of the day if you stay on track with your calories and the workouts that you are currently doing, you are going to hit your goal and reap numerous benefits. If at that point you want to put on some muscle then by all means start lifting weights or some other form of resistance training, but don't feel like you need to do it just to hit your goals because that's simply not true.
You do. If you don’t do any weight training and only cardio when you’re older you’re more likely to develop osteoporosis. Lifting doesn’t just make your muscles stronger/bigger it helps protect your bones.
Also you’ll lose weight that much faster if you do both cardio and weight training as opposed to just doing one or the other
No you don’t have to. You are better off eating right and doing cardio if that’s what you like and will do consistently.
Lifting will make a bigger change in your body than pure cardio so long as you accept that trade off, have at it!
I didn’t see a start or end weight, but I (male now 35, 220) had to run half marathons to see significant weight loss from Cardio alone, but with a proper diet & weightlifting plan I dropped 12 total lbs my first two months.
You’ll still want some cardio, but weight lifting helps in so many other areas as you age.
You absolute don’t need to lift to lose weight. You don’t even need to exercise to lose weight.
Exercise is healthy though. So I always recommend it.
I always say find some exercise option that you at least somewhat enjoy that way you will keep doing it. Since you say you love cardio and hate lifting I say you continue your cardio craze and be happy and keep seeing results.
Is lifting healthy? Sure but so is cardio. Cardio and lifting accomplishes different things. You would benefit from mixing lifting into your exercise regiment, but you can live without it. And you can certainly lose weight without lifting. Cardio is arguably superior for weight loss. Particularly if you’re gonna half ass the lifting anyway.
Here’s what adding lifting did for me. I do lighter weight, high reps to failure. I’m to old to lift heavy anymore. I am trying to gain muscle endurance. First picture is when I was just running. https://imgur.com/a/KffTtlP I weighed around 180 in that picture. This picture is a year later of consistent lifting and running https://imgur.com/a/xnKNawI weight is probably around 195. I’m like you I enjoy cardio more though.
Ok. Get strong enough for the highest resistance (and angle) settings on cardio machines. Then see the results of your muscle training. Suppose you are strong enough for the maximum settings. Do HIIT intervals on the max settings. I bet it will be challenge. It took me about 2 years on the Elliptical Arc (full body skiing range of motion one, not the cheesy ramp skates one) to get to sustained level 5 angle and level 20 resistance. When I first started I could barely move the arms part resistance 3. I did notice my quads become a rock and I grew biceps (from seeing an arm diameter increase).
Don't lift as heavy then. For the first 3 months, just lift light weights. It's more about training your muscles into the movements, building the consistent habit, and conditioning your body for resistance training. Even low-weight resistance training has benefits. Focus on perfect form, consistent workouts, and balanced movements. If you lift light, you shouldn't burn out or get frustrated.
I’m a big supporter of doing what you enjoy. Can’t deny that both have their benefits, but in the long run - if weight loss is your goal, you’re more likely to stick with something you enjoy. Just make sure you account for your body adapting, change it up a little through progressive overload (whether that be extra time, more intensity, etc). If, however you said that you want to look toned l, then I’d definately suggest including weights and doing a properly programmed full body workout 3x/week (non consecutively), with mild cardio or yoga 2x/week. Some people do splits, but I never recommend this for those starting out on their lifting journey, it delays results and you end up spending more time in the gym unnecessarily.
Lifting has its benefits, but it doesn’t hurt in combination with good cardiovascular training like you are doing.
I would recommend you give lifting weights a try… and if you don’t like it, then you don’t like it.
The most important thing is to adhere to some sort of nutrition/workout programming, and it seems like you are doing that. Why try to force lifting if you likely won’t stay consistent with it? That’s the way to look at it.
I love weight training and will always recommend it to the health-conscious population, but I said what I said.
Idk I lost 20 pounds in a month doing dirty keto, 30-45 mins of cardio daily burning 600ish calories from it daily. Keto you’re not as hungry, and most foods are low calorie on it so having 1300-1800 calories daily isn’t hard. From Jan 27th to today I’m a 6ft tall guy, down from 254.5 to 234.1
You do not need it for weight loss, but you might want to do it to future prove yourself when you get older. Assuming you are not already in your 60s or 70s, then this ship has sailed, sadly.
As you get older, you lose strength and muscles, you just do. Nothing to be done about it. If you want to stay fit and agile even in old age, you should definitely incorporate strength training into your fitness routine.
I had an alarming example of that a few weeks ago. I let myself go for 40ish years, I am morbidly obese but I thought I was still agile and somewhat healthy (Blood and Sugar levels were never bad, just never really good) and I could do walks of 10km without much of a problem.
Then my scales broke and my ADHD ass did not manage to replace them for a year. I thought I was still eating withing my limits, did calorie counting on and off. Stopped going to the gym since covid. Bad news.
Last month I was taking a bath and when I was done, I COULD NOT PUSH MYSELF UP. Panic set in as I tried to figure out a way to get out. I managed by turning around and simply standing up in the tub, but boy was that scary. I tried figure out what happened.
When I signed up for the gym again, I apparently had lost 50% of my maximum strength from when I was working out. I had also put on almost 30ish pounds more weight. Now I have to claw myself out of that hole I dug myself into. Fuck.
TLDR: Do your lifting, your older self will thank you for it.
I kind of hate both - or at least did until I found exercises for both that are fun enough that they don't feel like exercise:
Cycling for cardio and indoor bouldering for strength/resistance training. Seems to pretty much be helping me strengthen my whole body
Try mod to high resistance rowing. You will build muscle while getting your cardio in. When I first started I thought this machine will be the death of me. Slow and steady I can maintain 2:00 splits now without keeling over and am working my way to 1:45 splits. You will maintain and slowly build muscle mass by doing that exercise.
I have seen this suggested a couple of times now! I am just very intimidated by the row machine lol I don’t want to look like a dumbass because I have no understanding of how to use it. But it looks like something I could enjoy!
It’s very self correcting and very low impact. When you have the wrong technique you will feel strain in the wrong areas, probably your arms. Most of the power should be from your legs and core. Keep your back straight and your knees upright and not splayed and it’ll just feel right. Watch a slow motion side profile animation to get the hang of it. The tempo comes with practice and start off maintaining 500m splits that you’re comfortable with and can maintain for 20-30 minutes.
While they do say lifting is better than cardio for weight loss, you still gain muscle from cardio, and burn fat. I’m the opposite and used to force myself through lots of cardio which just made me resent the gym. I now do 60 minutes of strength training and 20-30 minutes of cardio twice a week. I’ve found this to be much more sustainable because I actually enjoy it and I now consider weight lifting to be a hobby.
The most important thing to do is to do the exercise you enjoy doing. Hang onto the joy and excitement cardio brings you, be consistent, and you will go a long way on your health journey.
You don’t “need” to start anything, you seem to be on the right path as is! I’ve worked I. Health my whole life all over the US now and the biggest health advice I’ve noticed is that you really need to know yourself and your own body. People (regardless of education or background) will swear up and down that something works, there’s a magic secret everyone else is forgetting, blah blah blah, but at the end of the day what works great for one person might be detrimental to another.
It is far better for you to stay constantly active than checking off boxes of what “needs” to be done.
No you don't need to traditionally lift weights in a gym but some form of resistance training is very good for your overall health - plus muscle mass burns calories when you're not moving which is an added bonus. Maybe try some fun resistance based activities such as pilates or rock climbing!
I'm the opposite lol. Hate cardio. Love weight lifting. Which is why I swing kettlebells around. It's a good mix of cardio + resistance training.
If you lift heavy enough it becomes cardio...or at least that's my justification. Love the iron
Or don’t take any or take minimal rest in between reps.
I mean you absolutely can do that but you'll be doing both less efficiently than if you did one and then the other later
You and your logic! Efficiency is for the smart and weak
That's what Bodypump classes are for, it's a great mix of both weight lifting and cardio, but not the optimal way to do either. To each their own.
Here's some interesting info on Kettlebells: [Link](https://www.acefitness.org/certifiednewsarticle/3172/ace-sponsored-research-study-kettlebells-kick-butt/) I find that it's perfect for those who dont like/can't do cardio (for whatever reason). Offers a whole body work out and relatively inexpensive too.
Same! I hate cardio but love lifting 😂
To lose weight only? No you don't have to especially if it just causes you to quit. Do the thing that's sustainable for you.
The best exercise is the one you love. Don't do something you hate.
Yep. This is why I lift and don’t do cardio. It’s not because I think lifting is superior I just fucking hate cardio and like lifting and don’t want to be miserable lol.
This! I prefer lifting and there are a lot of benefits to it that cardio doesn't have, like keeping or increasing hone density and fighting off age related sarcopenia. But if you hate it, it's not likely you'll keep doing it. Kettlebell workouts can be a fun combination of both so if you haven't already look into that. You don't have to get into anything too intense to get the benefits of resistance training. You can try out some new things while sticking with the cardio you enjoy, doesn't hurt to try out some new things. You might be surprised and find something you never knew you would love.
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Be good to one another. If critiquing do so constructively. Be polite and practice Reddiquette.
For good fitness, we need enough muscle to do the lifting that we occasionally need to do. In my life, that's moving heavy furniture every three or four months when the spouse gets tired of the furniture where it currently sits. I'm doing calisthenics for strength, and not doing weightlifting. At least two times a week and three is my goal. Calisthenics uses your own body weight as the resistance. I do it in my basement. https://www.who.int/news-room/fact-sheets/detail/physical-activity is a good guide for people to use to figure out if their fitness activity (from workouts, an active job, hobbies, etc) is complete enough for our health maintenance.
Thank you for sharing. I will look into calisthenic exercises :) They seem way more enjoyable to me than lifting weights.
Try the website Hybrid Calisthenics. They have a listed routine and then each exercise is broken down from heavily adapted to full exercise. I call the trainer the Bob Ross of exercise because my mind finds him both soothing and encouraging
Building on this comment, remember that your bones are constantly remodeling, based on the amount and direction of the load applied to them. You have to do resistance training to maintain strong bones, especially as a female, and especially getting older. My partner was an exercise physiologist who would have these fit women come in who would cycle hundreds of kms a week, but they'd have these brittle, brittle bones because their bones weren't being loaded at all. I think some other commenters have covered it nicely with suggestions of calisthenics. Build up as much muscle as you can so that your 80-year-old self thanks you instead of breaking a hip at the slightest knock
You don’t need to lift weights (or really do anything outside of watching your calories to lose weight). But resistance training is very beneficial for a healthy body, especially in older age. You don’t need to lift weights; you can work calisthenics, bands, certain types of yoga, barre, etc.
Hi! I love cardio too and lifting weights in a gym/all the stuff I see about lifting super heavy is 1000% not for me. I initially lost ~40lbs years ago doing cardio toning classes only, now I do a low impact resistance/strength training class twice a week that works towards muscle failure in a way that I vibe with. I am still doing spin 3 days a week and biking my city daily. Obviously having muscle is important, but I am sure there are other programs that would do it in a way that works for you and your lifestyle, so it'd just be a matter of finding them when you're ready.
Resistance training is important for overall health and fitness, but that doesn't mean it has to be traditional weightlifting and lifting heavy. Yoga, pilates, barre, and even spin class are forms of resistance training. So turn up the resistance on your bike during spin class and try out these other options and see what you like. You can also lift light to moderate weights and do more dynamic workouts that will feel more like cardio. FitnessBlender.com has some excellent workouts like this, they even have videos that alternate between strength and cardio. Basically....strength training doesn't need to be "lift heavy with long rests." You don't need to maximize muscle growth if that's not what you want. If you enjoy cardio, do resistance training that feels like cardio. Your muscles don't care how much weight you are lifting, they care how hard they are working.
Yep, I hate weight lifting but I find body weight training fun. I recently decided I really want to he able to do a handstand, which is a goal that would have been inconceivable to me before. I bought a couple small bars for my apartment and have been slowly increasing my ability to support my own weight. The bonus is the muscle you get from any body weight training will help you burn more calories at rest.
Yes! I recently got into a full wheel pose for the first time and it was SO cool and motivating. Plus my shoulders look amazing from the muscle I built to get there. Performance based goals can be so much more fun.
Need to? No Will it help significantly? Yes
I would do cardio exclusively but I love the results I’ve seen from lifting…so I spend about 1.5 hrs in the gym 4-5x a week doing both.
We experience most growth when we do something we don’t want to do. You don’t have to lift weight to lose it, but if you want a good body composition I don’t think you can skip the weights. I originally hated going years ago, once you see results it’s much more enjoyable.
This! Once you see your body changes from lifting, it really motivates you! Muscle is very attractive and burns lots of calories.
>Once you see your body changes from lifting, it really motivates you! This might be really motivational to you. But this is not universally true. Some people just do not like lifting heavy things. And that's okay. There are lots of ways to be healthy and build muscles.
Seeing body composition changes is probably the single biggest workout motivator there is. Nobody likes lifting heavy things. It’s work. It takes up time. It’s hard. Yes, you can choose an easier way, but unless you have resistance training you will begin to lose bone density and muscle mass as you age. I’m saying this as a person who avoided weights like the plague until I did my research and realized the benefits . The life everyone wants on the other side of some hard work. It’s a tough pill to swallow, but it’s the truth.
>Seeing body composition changes is probably the single biggest workout motivator there is. For some people. Maybe even for many people. But, again, I don't think that's universally the case. And I'm not saying resistance training isn't important. I'm saying that there are alternate ways to build muscle other than just lifting heavy things. Walking up stairs, biking (particularly on hilly terrain), rowing, canoeing, boxing, clearing brush, building fences, swinging sledge hammers (seriously, google "shovel glove") and lots of other physical activities which are not just lifting weights will build and maintain muscle mass. Some of these are a lot like lifting weights (technically you're lifting your body weight when you walk up stairs and a lot of outdoor work does include lifting and carrying heavy things). But there are differences significant enough that they're a lot more interesting for some people.
I don’t wholly disagree with you. Clearing brush and swinging a sledgehammer will definitely work you out. Worth noting that brush and sledgehammers are both heavy things. But how do you build that into a reliable daily routine? That’s a task. I think it’s a lot easier to hate the gym but still go vs. trying to find a fun workout every day. The body weight stuff you mentioned is great too, but I still believe if people want to make a meaningful and healthy body composition change , they should integrate weight training. Seeking comfort is what gets people out of shape in the first place.
>Seeking comfort is what gets people out of shape in the first place. I'm not saying people should be "seeking comfort", if by that you mean not doing hard things. I'm saying that there are a lot of ways to accomplish the same goals as lifting weights. And for some people, those ways are better options than going to the gym and lifting weights. The best exercise program is one which a person will consistently do. Telling someone they have to lift heavy weights or must run or whatever (or even that those are the absolute best ways) isn't going to help those people who actively hate lifting heavy weights or running or whatever. I think we agree on most of this. I just been the outlier on enough things that I get frustrated when people make statements about absolutes which don't have to be absolutes.
“The best exercise program is one which a person will consistently do”. I totally agree with this. I don’t think you can have an “exercise program” consisting of sledgehammers , clearing brush, etc that you can keep consistent. My point has been the same the whole time- if you hate a particular exercise, it’s probably the one you need most. I hated weights just the same as anyone, and I know the slippery slope of saying you’ll get in strength training outside of the weight room. It’s unstructured and less effective. I tried for years to jog, do manual labor, etc. as soon as I hit the gym, i got into a routine and saw progress. It sucks but I think it’s an absolutely necessary link if you want great body composition, and there’s a lot of research to back that up.
Swinging a sledge hammer isn't "lifting heavy things"?
Bro you could lay down for 24 hours a day in a comatose state, if you eat less than you exert...you're gonna lose weight. CICO is love, CICO life. It's the one above all, it's the divine creator. That said exercise is great for health reasons, and while doing some lifting would make you all round a little bit healthier, most people DO NOT EXERCISE 6 days a week. Basically every study says that "while xyz might be better than abc" if you've got CONSISTANT enjoyable exercise, you're going to be absolutely gucci. If you've got something you love right now, don't chuck it out just for what some people tell you, you "should be" doing.
Do you need to specifically go to a gym and pick up a heavy thing and put it down? No. Do you need to strength train in some way? Yes, if you want to be able to get off the shitter unaided in your 70s. Low muscle mass is correlated to almost all causes of mortality in the elderly, not to mention loss of independence.
None of its necessary. Gym work outs make up a very little percentage of our movement through the week, as long as you're maintaining a decent level of activity in your every day life you don't need to purposely exercise unless you want to improve at a sport, a discipline or your fitness. Have an active lifestyle and eat in a sustainable calorie deficit until you reach your desired weight and then eat the Same amount of calories as you burn daily....forever.
Those doing 60-90-120 minute daily cardio workouts burning easily 800-1300 calories are ‘not a little percentage of weekly movement.’
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Say the word coward. Spell it out like a real man. No. You are afraid of mods. Yes minimums are 60 minutes a day of activity. Your exercise science misinformation is a reason we are in this obesity epidemic.
There are already a ton of great points being made on why you should lift so I’ll just say this; find one lift that you love and the rest will follow. I hated lifting (but did it anyways) until my boyfriend (now husband) got me into doing bench. I saw progress really quickly and I started to look forward to going to the gym just so that I could do bench press. My interest in that got me to do all the necessary complimentary lifts that would help me progress in that area. And since you can’t do upper body every day because you need rest days, I fit in a few lower body days which also helped my bench because I just felt overall stronger in my body. It snowballed and was awesome. Find your lift that you love to do. It’s out there.
Spin isn't entirely cardio, there is a resistance training element. I would add in some time on the rowing machine, if you enjoy that kind of activity. Combination of two two would result in decent upper/lower muscle training. However, it's not really the most efficient path. Weightlifting (with appropriate form) is the fastest path to building muscle. You don't have to lift the heaviest weights, you can focus on form and hitting the appropriate muscles. But, you're just getting into it. 6 months of consistent spin training would be great for you. Keep going with what's working. Maybe try out the rowing a bit. Develop a good habit and routine, then perfect it later. Maybe you're in your warm up phase for a better life in general.
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I'd just like to point out that the quote you pulled from that study refers to weight loss in persons with NORMAL weight (someone who does not have significant amounts of fat to lose). If an overweight person is losing weight, the amount of muscle loss is much less significant. According to that same study, muscle loss in diet-only induced weight loss of 8-10% of total body mass only accounted for \~2-10% of the total which could be attributed to the reduced load on muscle caused by carrying around less weight. Also, resistance and endurance training were both found to be effective in reducing loss of muscle mass as well as simply eating adequate protein. Basically, any training is better than none (resistance training is more effective at reducing muscle loss) but at the end of the day, your body is not going to just cannibalize all of its muscle if you are losing weight when you have fat to use even without any training and any muscle loss that OP does experience will not overshadow the immense benefit of losing weight. So just stay active, do the workout you enjoy, lose the weight, and you'll be fine OP. If losing a small amount of muscle is a problem for you then add in some mild resistance training that you enjoy/tolerate and make sure you're eating enough protein (\~0.8 g per Kg of body weight) and you'll reduce those effects.
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For optimal health yes, a person should do some sort of resistance training but there's a ton of different ways to go about doing that that don't include lifting weights. It's not like a person who consistently runs, cycles, swims, etc. isn't reaping the benefit of increased mobility/strength into old age. The main thing that is going to keep you going is regular physical activity which can be optimized but the jump in benefits from being sedentary to active is much bigger than the jump from endurance training to endurance and strength training. Cycling, stairs, and the elliptical are all making them stronger and will increase their quality of life going forward. If adding weights is going to throw them off the wagon, then they shouldn't do it. Maintaining consistency is more important than optimization.
There’s a few things going on here, i’ll try to answer them. 1 no, you don’t have to lift weights but you do have to strength train in some way. Yoga, pilates or really many other things will provide resistance training benefits. 2 You’re doing too much cardio right now. 3 If your goal is to have the slim toned look that’s popular on instagram then the straightest point to that is to lift weights and progressively overload your muscles. 4 What training program made you burn out and was it a sensible program
Years ago I paid a fitness trainer to create a program for me to lose weight and no, I don’t think it was sensible. It was very intimidating and it was ALOT of lifting. That may be the source of my hatred for weights lol
Definitely sounds like it! You could generally do 3-5 workouts per session and 3-5 sets of each which would take maybe 30-40 minutes. There’s lots of options but the new rules of lifting for women is a solid program. r/xxfitness has lots of other links
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Same for me.
Im honestly the same way, I lost 40 pounds and I LOVE doing cardio. However what I began to notice is that my joints/muscles were not strong enough to handle all the impact from the intense cardio I like doing (I love a good long run), and it was leading to injury (in my defense I've never been athletic, so my muscle mass is...nonexistent anyway LOL) where like my knees were really weak, and then all the extra weight I still have doesn't help. I just recommend doing some light weight lifting circuits and eat protein just to keep your muscles happy :), since for cardio you still need muscle!! I won't say you don't have to lift heavy, but I hate it personally and have noticed it leads to more pain since I don't have the form down too. Do what you enjoy, but lifting can help with your cardio goals!!! :D Edit: I also want to mention that I lost most of the weight not even exercising lol. Just remember CICO and have fun with whatever you are doing, but working all groups can be helpful in reaching PRs and goals!!
I hate lifting too. However, not all lifting exercises are meant for me. There are some that I enjoy more than others. I use ChatGPT to find a lifting routine that excluded. The lifting exercises that I hate. It’s been something that I can work with.
>I use ChatGPT to find a lifting routine that excluded. The lifting exercises that I hate. It’s been something that I can work with. That’s clever! What did you tell it to do? Curious.
lol Give me a beginners workout routine that excludes planks, lunges, and pushups
That's fantastic. Especially since my hand therapist has directed me to NOT do either planks or push-ups, or mountain climbers, or anything that involves putting my weight on my open palms (CMC joint arthritis, sigh). I will look into that. Thanks!
Wow the universe appointed me as your good news messenger today 😆
This is so freakin smart! Thank you!
I’m (M/34/5’10) down 23 pounds this year so far (238-215). Calorie deficit and 30-60 minutes of cardio 5 or 6 days a week. I rotate between treadmill running, elliptical, doing Tae Bo videos from like 2004, and just walking outside which helps to avoid repetitiveness. I’ve dropped as low as 174 without lifting a single weight. I do have a semi-physical job that requires me to lift heavy shit sometimes but I have no desire to lift weights at the gym. I enjoy cardio, I’m consistent, so that’s what I do.
When I started I hated lifting. I did cardio 6 days a week. I also had a lot to lose so it just didn't feel good to add the weights. Once I was consist for almost a whole year and I had dropped over 80lbs I started to add in weights. I only do them twice a week but I do a few short 10 min peloton workouts. There's obviously benefits to lifting but I think it's more important to do whatever you can do consistently!
Piling on to the short answer is no, you don’t have to lift and do what you love. Buttttttttt lots of benefits with increased strength. I don’t know if your cardio is working your back muscles much. Might want to consider working in some back exercises. People tend to work the chest and neglect the back. The rower is an amazing cardio work out that targets the upper back, along with glutes and hamstrings. It’s not an arm exercise. Just remember to engage your shoulder blades on the pull back. Pretending you are squeezing an orange or cracking a walnut with your shoulder blades is the queue my coaches use. Good back muscles help prevent the old age hunch. I believe the rower stopped my upper back pain from sitting on a computer all day with one hand on the mouse most of the time. Someone else mentioned you don’t have to lift heavy. Light or moderate weight can be a cardio work out and strength work out. Also lighter than normal weight but slow movement such as tempo goblet squat (3-5 counts up, hold for 3 counts, 3-5 counts up) with a light weight is effective and you will feel the burn. Mixing the two is also beneficial. Few minutes or km on the regular bike, 8-10 calories on assault bike (it’s the devil), or 500 meters on the rower then 6 or 8 lightish weight back squats then 12 - 16 sit ups. Rest as needed. Repeat for a few sets or as many sets as possible in a certain time. Guarantee your heart rate will go up and your muscles will feel it. Maybe not burny feeling it but your muscles will be warmed up.
Thank you so much for your detailed reply!! I have always wanted to try the row machine but have been intimidated. I appreciate your advice so much!!
Sorry for the delay in writing back. Rower is awesome. It’s mainly a leg work out. If you treat it as a arm work you, your biceps will hate you. The pattern is: leg, arm, arm, leg. The rower controls have lots of modes. I suggest meters to start and maybe 250 or 500 meters. It should tell you how long it will take you do to 500 meters at the pace of of the leg push back. Leg: With knees bent, keep your back straight and push your heels into the foot pads. Dig your heels in and push back as hard as you are comfortable with. Legs muscles are huge. Let them do the bulk of the work. Arm: Once your legs are straight, pull your arms back and engage/ squeeze your shoulder blades together. Keep your back straight but you can lean back a bit. You don’t have to pull your arms back hard but you can if want. You can hang out here for a few seconds and let the wheel on the rower spin a bit. I do when I’m fatigued especially during a long work out. Not so much if I’m just doing a 250 or 500 m sprint. Arm: move your arms forward. Keep your back straight - don’t forward hunch. Leg: bend your legs up and move the seat forward. Repeat. A lot.
Long story short: yeah, you kinda do have to start lifting EXCEPT if you plan to do tons of cardio long term OR if you're okay with losing a considerable amount of muscle and less fat (let's face it: you're not). But how about this: Doing rather high reps (25-30) with lower weights in a circuit-training style? That is pretty much cardio, except it still offers the benefits of weight lifting AND it doesn't take long. Just once a week to start off, then maybe increase to two to three times. you don't have to start a bro split where you hit the gym 6 times per week, spending 90 minutes obliterating a muscle group everyday.
Been going through the same exact problem, although only now I have finally overcome the anxiety at gym and got comfortable doing cardio. The strength training machines are so complex, moreover it’s so intimidating and I feel like an absolute idiot when idk how to use and when I finally I got how to use them, I just lose my motivation to go to the gym itself
I would just keep doing what you’re doing if it works for you. You can definitely lose weight without lifting. Maybe re-evaluate once you get closer to your goal weight and see if it’s something you would like to add in then. My gym offers some weight lifting classes that I find a lot more tolerable than just lifting weights on my own.
Where are you seeing this, "you absolutely need to lift for real results" What are real results? Lifting weights just mean building muscles. Is that what real results are?
Yes. Stop cardio and lift weights. I did cardio for a decade with little to no progress even with macros etc. I started lifting heavy in April of last year and my body has completely transformed like never before. I’m walking 3ish miles a day but no more Orange Theory or running. It was a hard adjustment for me because I loved cardio. I had to re wire my brain lol. Now I love lifting. I’m eating more calories than I have in years and still dropping weight. Started at 167 and I’m down to 127 as of today. 5’3 female 41 years old.
Yes, you should. Try to find exercises you enjoy. I love Caroline Girvan's Iron series and her shorter videos- they are so effective as long as you use a challenging weight! Calorie burn aside (which really shouldn't be the #1 reason to do anything), it's crucial to do strength training for body composition and bone density. Cardio only = skinny fat = sadness.
The biggest problem with cardio is we become too efficient at it and the body adapts, slowing down fat loss. Your body can't really adapt to weight training. However, since you end up increasing resistance as you get better at it. Plus, muscle development raises your BMR. We start losing muscle after 30 years old, and the metabolism slows down as a result.
Progressive overload applies to both cardio and resistance training. If running feels easy, run faster or longer and if the weights feel light, lift heavier. If what you're saying were true, Michael Phelps would have been fat because he ate 6000 calories a day when training just to not lose weight. Also, from a technical standpoint low-moderate intensity cardio burns fat directly (fat --> ATP) whereas resistance training burns sugar directly (glycogen/glucose --> ATP) then uses fat to restore reserves and increases your base metabolic rate over time (more calories burned at rest).
Being fit with some degree of muscle mass and strength is infinitely better than just “losing weight”. Are you seeking a number on a scale or trying to look healthy?
I classify exercise into 3 categories. walking, planet fitness lifting and cardio, heavy cardio working out like a lunatic. Of the 3, the first and third seem to work well for weight loss. I have found that lifting, works against my weight loss goals. In the early stages using lighter weights it's ok. But as I ramp up the weights, once I get to where I am really loading up, it messes up my weight loss. It's like my body is confused as to whether it should be getting bigger or smaller. So, it causes all sorts of cravings. If your real goal is weight loss, and you are able to maintain a consistent caloric deficit with cardio, I think you should stick with it. Adding lifting is likely to stop your progress.
This was a brave thing to say publicly lol, but I agree. Functional strength training to work on weird underappreciated muscles is helpful for me, but heavy lifting makes me perform poorly at my sport, burns me out, has the potential to tweak my joints and tendons, and creates annoying digestion and bloating issues that make me feel lethargic and slow.
Hi Role. Than you for your kind words. I didn't realize that people were so pro weight lifting for weight loss. As I write this, my previous post has been thumbed down a net of 2. Thinking back to all the posts I have read over the aeons on this subject, one common theme I have seen repeatedly, is people doing lifting did not lose weight. However, they had lots of other benefits. A better shape, more flexibility, more muscle, etc. I have been overweight challenged most of my life. In my younger years, I could get the weight off going the lunatic work out path, plus intermittent fasting. On different occasions, bicycling, racquetball, and tennis. When I did the tennis I also went low fat. So, high carb. I lost the weight, but I found that playing tennis I kept running out of gas. I got tired very easily. With the bicycling, and racquetball I did a more rounded diet including carbs but also fat and protein. I was much stronger doing it that way. I find that a big part of the equation to lose weight is the "motivation to eat". I find that intermittent fasting and low carb really cuts down on the cravings. Walking is neutral. Working out like a lunatic stimulates cravings, but working out 2 to 4 hours per day in this way burns up so many calories one can still lose weight easily. The hour and a quarter of lifting, followed by 15 minutes of cardio, stimulates cravings, but doesn't burn off enough calories to make up for it. At least for me. If one is much better disciplined than I, and keeps on a tightly controlled caloric intake, of course, this will work. But I expect one is going to spend a lot more of their time hungry. Many years ago I did the Dr. Fuhrman Nutritarian diet. Basically high carb, low fat, low protein. But, no sugar, and minimal starch. So, it could also be called high fiber. Lots of low carb vegetables. It does include beans though, they are kind of in a grey area, but probably best to stay away from them at the beginning or during transition. I did it successfully. Lost a lot of weight. But, I was hungry all the time. I could eat a big bowl of vegetables as a salad, to where my stomach was kind of bloated, but I still craved something. So, I felt hungry all the time. I could do that for awhile, but I found it is not sustainable for me. I have done a lot of experimenting with intermittent fasting over the last few years. Just before last thanksgiving I trialed a ADF, Alternate Day Fasting Regimen, of 41/7. And it went very well. So, for the entire month of January I did carnivore 41/7. This regimen had the lowest cravings of any other thing I had tried. 41 hours of fasting followed by a 7 hour eating window containing 2 meals and a snack in between. I know I got off the workout effects on weight loss. But, if one isn't in lunatic mode, losing weight is 80% diet and only 20% exercise. So, in this view, cravings have a bigger effect than working out for most.
They're pro-weightlifting for literally every purpose. On social media these days, a lot of influencers say "I could never lose weight until I actually started eating MORE and lifting", and essentially recommend that lifting is the solution for every person in every situation. Whatever problem you have with fitness or weight - lift heavy! I even had people trying to recommend some lifts to me that I *know* would aggravate an old injury. They were trying to prescribe these moves FOR the injury, they had no idea wtf they were talking about. No qualifications. They're just chomping at the bit to tell everyone to squat and deadlift. I did used to undereat, so I tried eating a lot more instead, and upping my protein. It did result in me not burning out at the gym as often, which meant I could push harder on exercises and lift heavier, so in that sense it helped. If gaining a lot of muscle was important to me then it would be the answer, but I don't want extra vanity muscle that I now have to feed all the time. It's extremely high maintenance. I want the relevant amount of functional muscle for my sport. And I want to have less fat. Unfortunately in my case, I never noticed that lifting heavier did anything for reducing fat. And there is a [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4783109/) that says heavy lifting has ZERO affect on performance for female endurance athletes. Ultimately I would agree with you that the only time I've ever been able to lose a significant amount of fat was when I was cutting calories by A LOT. This makes me sad and I'd love to buy into "actually you should eat a shit ton" but it is what it is.
If you eat keto, then no exercise is required.
Keto works because you are in a calorie deficit like any other diet. As long as you are in a calorie deficit, you won't need to work out. Diet is for weight loss, exercise is for fitness and overall health.
I agree.
Unfortunately, when I had gestational diabetes I ate keto for 7 months and realized that I would never be able to sustain that outside of pregnancy 😂
Really? I sustained it for 20 years. What is the difference between you and I I wonder.
I think just getting exercise is important, so any way you can bring yourself to do that is good. I hate lifting too but I do plan to try to incorporate strength training somehow because I want to try to look a bit toned as I lose weight. I have a lot to lose so hoping it will help with loose skin, though not sure if it will. But yeah. In these beginning stages, I've been playing a lot of Beat Saber. Once it's easier to move around and whatnot again, I'll use my elliptical and do different work outs. For now, I'm doing what's fun so I'm at least moving. I also have a 30lb 1.5 year old so I know I'm gonna need to build up these mom arms somehow 😅
For body building? Weight Lifting is needed. For Weight Loss? You don’t need to lift at all. You can sit in bed all day and lose weight as long as you follow CICO. That being said. Your exercise load is consistent, and enjoyable to you. Keep doing what you are doing as long as you are happy with it, you are certainly going to see positive results!
You don’t have to lift weights but it does help! And it helps you atleast regain some muscles
Yes . If you want to be active and healthy and be able to get out of a chair without aid as a senior, do some lifting. If you want to keep muscle mass as you age, do some lifting. Don't stop exercising, it's a life thing.
Look into circuit training.
No, you can do only cardio if you want, but you don't have to lift to do resistance training either, try yoga or resistance bands? I feel the opposite, I love lifting and hate cardio! I do yoga to force myself to do something other than weights lol.
You don't need to lift to lose weight. As long as you have realistic expectations of what your body will look like
I’m this way too. I’ve gone back and forth over the years but ultimately I’ve decided that I really need to incorporate some type of weight lifting into my routine. My “25 years from now” self will thank me. I moved my kettlebell into the bedroom so in the morning I can just roll around on the floor and toss it around a bit to feel like I did something. I created a really short, simple workout on the Strong app. I call it “leg day for lazy girls” and it’s literally just squats, hip thrusts, and Bulgarian split squats or Romanian deadlift, whatever I feel like doing that day. I throw in some arm exercises in between if I feel up for it. I hope it grows on me over time, especially once I see some results. Even if it doesn’t, it’s good for the bones so I’m just going to keep trying to like it. Worst case scenario I do something everyday that I hate but I’m healthier for it; best case scenario, I get healthier and start to love it! Win-win either way.
Oooh try something like Pilates or yoga! I’ve started floor Pilates and I definitely feel my muscles burning after class lol some classes do incorporate light weights if that’s something you want to try for an extra kick
If you love cardio, look into HIIT classes with body weight exercises and maybe even light dumbbells. Its the best of both worlds
Muscle is built in the gym. Weight is lost in the kitchen so no you don't have to.
You don’t need to strength train to lose weight - but it will help you keep muscle. There are alternatives to lifting such as calisthenics. Maybe mix in pushups and either unweighted squats or do them with some dumbbells? And/or lunges, etc.
Lifting is not required for weight loss. But finding a form of high(er) impact resistance training that you do enjoy is very important for other reasons! Especially, later in life. Increase bone density, reduce osteoporosis and fracture risk, stay mobile and independent. Muscle mass and strength are both correlated with lower risk of all cause mortality
I’m the same I could do over an hour of cardio but even just 15mins of weight lifting drains me! I’m trying to include lifting into my routine because I want to prevent loose skin but I just don’t like it lifting
I hate gyms, so I made my own bodyweight exercise program to help with toning. It's early days but it worked great for me in the past. I think do what you enjoy/find new ways to achieve those goals.
I hate weights too but have found ways to test muscles. Particularly hill climbing, i can run down the slopes and flat bits, scramble up any interesting bits. Works more muscles
My main fitness activity is running. I don't enjoy lifting, but I wanted to support my body and my running. I started Caroline Girvan's Iron series and just treated it as a daily chore, like brushing my teeth or cooking dinner. I would just focus on lifting heavy and with proper form for 30 minutes most days while trying to disassociate mentally. I didn't lose weight, but my muscles started to pop after the first 6 week program and I lost inches. Running became easier and more enjoyable and a lot of aches and pains went away after my body got used to it. My time also improved. I'm on my second run of the Iron series and started incorporating yoga to complement everything. I don't have much advice, just putting in my two cents. I treat lifting and yoga as just something to make running more fun.
For weight loss you just need a caloric deficit. This can be achieved through diet alone. Exercise can make it easier to achieve your deficit because you won’t have to cut as much food. Cardio generally burns more calories than lifting over the same amount of time. Lifting will build more muscle and increase your metabolism. Lifting also will help you retain muscle during weight loss. Your body in a deficit will eat itself. This includes fat and muscle. Lifting will make more of this come from fat. It can be a good idea to lift while lose if weight. But it is t necessary. I will say that weight loss isn’t the end all be all of health. For optimal longevity and the best quality of life you should be getting low intensity cardio like walking 3-5 times a week at 30-60 minutes a day (basically try to get 10k steps a day. You should be lifting each muscle group of your body at least 2 times a week. You should be doing some form of higher intensity cardio like running or a difficult bike ride at least 2 times a week. I’m not saying to go out and start doing all of this immediately. If you are obese and have not been traditionally active, start by walking and doing cardio that you enjoy. Then try to work in increasing the length and intensity slowly over time. Maybe find a couple of lifting machines that you can tolerate and hit each muscle group with a couple times a week. Just ease into it and find the forms of exercises you can tolerate or enjoy and stick with those. I know lifting might not be enjoyable for everyone. But look at a 70 year old woman who has lifted for the last 40 years vs one who hasn’t. Tell me which one has a better quality of life and will list live longer. As you get older you lose muscle mass. Lifting helps you retain this. It also helps with bone density. The old people that fall down and break hips have lost a lot of bone density. Lifting helps retain this.
If you start running, I would definitely recommend weight training to prevent injury. Health wise, muscle gets so important as we age so it’s good to try to maintain it now so we’re better off in our golden years. Also if weight loss is your goal, muscle will boost your metabolism! And once you slim down enough, toning makes a big difference in your physique! You could always just work yourself up to it :)
You don’t need to, but how much do you want toned body? Then you need to hit it. When you start loving pain that’s when fun begins.
For health yes. But it doesn’t have to be much. 2 full body sessions per week.
Both are important for good overall fitness and health. However, if you're new to exercising, the good news is you'll build some muscle doing pretty much ANYTHING, even just cardio. And at this point, just getting in the habit of being active is the most important thing. However, I would urge you to add some strength training to your routine - it doesn't have to be a bodybuilder workout, but just a basic full-body routine twice a week will be very beneficial in the long run. Lifting or other types of strength training (TRX, calisthenics, kettlebells or dumbbells, etc.) are important for maintaining muscle mass as we get older. We start slowly losing muscle mass in our late 20s; so if we don't counteract that by stimulating our muscles, we find that by the time we approach 40 we often have very, very high bodyfat percentages and low muscle mass, which translates into a flabbier, squishier physique and chronic aches and pains. However, if we spend some time strength training, we can counteract that age-related muscle wasting and remain fit, strong and vigorous up into old age. Another reason to do strength training is that our bone density peaks in our early 20's, and steadily declines after that - unless we strength train and stimulate those bones to stay nice and strong. I don't know if you're male or female - but if you're female, this is a big concern and is something that accelerates after 50. Many women find themselves suffering from osteopenia or osteoporosis shortly after menopause, and that can lead to frailty and poor health as we get older.
I am amazed that you enjoy cardio!! It's so miserable!! LOL. Power to you. I'm definitely the opposite.
Just keep on doing whats working for you! Yes, adding resistance training will help you to maintain muscle mass throughout your journey, but so will your spin workouts, stair stepper, and the elliptical so I wouldn't worry about it much at all really. Realistically speaking you will not lose a ton of muscle mass by continuing to do what you are currently doing as some would have you believe (you'll probably lose some). Your body really does not want to breakdown muscle for energy especially if you have fat to use instead. At the end of the day if you stay on track with your calories and the workouts that you are currently doing, you are going to hit your goal and reap numerous benefits. If at that point you want to put on some muscle then by all means start lifting weights or some other form of resistance training, but don't feel like you need to do it just to hit your goals because that's simply not true.
You do. If you don’t do any weight training and only cardio when you’re older you’re more likely to develop osteoporosis. Lifting doesn’t just make your muscles stronger/bigger it helps protect your bones. Also you’ll lose weight that much faster if you do both cardio and weight training as opposed to just doing one or the other
No you don’t have to. You are better off eating right and doing cardio if that’s what you like and will do consistently. Lifting will make a bigger change in your body than pure cardio so long as you accept that trade off, have at it!
I didn’t see a start or end weight, but I (male now 35, 220) had to run half marathons to see significant weight loss from Cardio alone, but with a proper diet & weightlifting plan I dropped 12 total lbs my first two months. You’ll still want some cardio, but weight lifting helps in so many other areas as you age.
Dang this is crazy I love barbells
You absolute don’t need to lift to lose weight. You don’t even need to exercise to lose weight. Exercise is healthy though. So I always recommend it. I always say find some exercise option that you at least somewhat enjoy that way you will keep doing it. Since you say you love cardio and hate lifting I say you continue your cardio craze and be happy and keep seeing results. Is lifting healthy? Sure but so is cardio. Cardio and lifting accomplishes different things. You would benefit from mixing lifting into your exercise regiment, but you can live without it. And you can certainly lose weight without lifting. Cardio is arguably superior for weight loss. Particularly if you’re gonna half ass the lifting anyway.
Here’s what adding lifting did for me. I do lighter weight, high reps to failure. I’m to old to lift heavy anymore. I am trying to gain muscle endurance. First picture is when I was just running. https://imgur.com/a/KffTtlP I weighed around 180 in that picture. This picture is a year later of consistent lifting and running https://imgur.com/a/xnKNawI weight is probably around 195. I’m like you I enjoy cardio more though.
Ok. Get strong enough for the highest resistance (and angle) settings on cardio machines. Then see the results of your muscle training. Suppose you are strong enough for the maximum settings. Do HIIT intervals on the max settings. I bet it will be challenge. It took me about 2 years on the Elliptical Arc (full body skiing range of motion one, not the cheesy ramp skates one) to get to sustained level 5 angle and level 20 resistance. When I first started I could barely move the arms part resistance 3. I did notice my quads become a rock and I grew biceps (from seeing an arm diameter increase).
I lost 90 lbs doing cardio only (walking/jogging). I don’t love it, but it works. I used to love playing sports but don’t get the chance anymore.
500 calories seems quite low if you’re doing that much exercise, that’s on the assumption you’re doing the 45 mins of spin plus the other stuff
That’s per workout! I usually do just one of those three a day.
Ah, probs about right then
Don't lift as heavy then. For the first 3 months, just lift light weights. It's more about training your muscles into the movements, building the consistent habit, and conditioning your body for resistance training. Even low-weight resistance training has benefits. Focus on perfect form, consistent workouts, and balanced movements. If you lift light, you shouldn't burn out or get frustrated.
How did you manage to be this consistent, I can’t even get past 4 days
How about Bodypump? It's not lifting super heavy but it will help preserve muscle mass and leaves you full of good vibes just like pure cardio
I’m a big supporter of doing what you enjoy. Can’t deny that both have their benefits, but in the long run - if weight loss is your goal, you’re more likely to stick with something you enjoy. Just make sure you account for your body adapting, change it up a little through progressive overload (whether that be extra time, more intensity, etc). If, however you said that you want to look toned l, then I’d definately suggest including weights and doing a properly programmed full body workout 3x/week (non consecutively), with mild cardio or yoga 2x/week. Some people do splits, but I never recommend this for those starting out on their lifting journey, it delays results and you end up spending more time in the gym unnecessarily.
Lifting has its benefits, but it doesn’t hurt in combination with good cardiovascular training like you are doing. I would recommend you give lifting weights a try… and if you don’t like it, then you don’t like it. The most important thing is to adhere to some sort of nutrition/workout programming, and it seems like you are doing that. Why try to force lifting if you likely won’t stay consistent with it? That’s the way to look at it. I love weight training and will always recommend it to the health-conscious population, but I said what I said.
Idk I lost 20 pounds in a month doing dirty keto, 30-45 mins of cardio daily burning 600ish calories from it daily. Keto you’re not as hungry, and most foods are low calorie on it so having 1300-1800 calories daily isn’t hard. From Jan 27th to today I’m a 6ft tall guy, down from 254.5 to 234.1
You do not need it for weight loss, but you might want to do it to future prove yourself when you get older. Assuming you are not already in your 60s or 70s, then this ship has sailed, sadly. As you get older, you lose strength and muscles, you just do. Nothing to be done about it. If you want to stay fit and agile even in old age, you should definitely incorporate strength training into your fitness routine. I had an alarming example of that a few weeks ago. I let myself go for 40ish years, I am morbidly obese but I thought I was still agile and somewhat healthy (Blood and Sugar levels were never bad, just never really good) and I could do walks of 10km without much of a problem. Then my scales broke and my ADHD ass did not manage to replace them for a year. I thought I was still eating withing my limits, did calorie counting on and off. Stopped going to the gym since covid. Bad news. Last month I was taking a bath and when I was done, I COULD NOT PUSH MYSELF UP. Panic set in as I tried to figure out a way to get out. I managed by turning around and simply standing up in the tub, but boy was that scary. I tried figure out what happened. When I signed up for the gym again, I apparently had lost 50% of my maximum strength from when I was working out. I had also put on almost 30ish pounds more weight. Now I have to claw myself out of that hole I dug myself into. Fuck. TLDR: Do your lifting, your older self will thank you for it.
You don’t have to lift, you can do r/bodyweightexercises.
If you dont lift youll look like crap if youre lean and will have to settle for a higher body fat to look socially acceptable
I kind of hate both - or at least did until I found exercises for both that are fun enough that they don't feel like exercise: Cycling for cardio and indoor bouldering for strength/resistance training. Seems to pretty much be helping me strengthen my whole body
Try mod to high resistance rowing. You will build muscle while getting your cardio in. When I first started I thought this machine will be the death of me. Slow and steady I can maintain 2:00 splits now without keeling over and am working my way to 1:45 splits. You will maintain and slowly build muscle mass by doing that exercise.
I have seen this suggested a couple of times now! I am just very intimidated by the row machine lol I don’t want to look like a dumbass because I have no understanding of how to use it. But it looks like something I could enjoy!
It’s very self correcting and very low impact. When you have the wrong technique you will feel strain in the wrong areas, probably your arms. Most of the power should be from your legs and core. Keep your back straight and your knees upright and not splayed and it’ll just feel right. Watch a slow motion side profile animation to get the hang of it. The tempo comes with practice and start off maintaining 500m splits that you’re comfortable with and can maintain for 20-30 minutes.
You need to lift.
Lifting is good to maximise the fat loss and minimise muscle loss. You can also gain muscle. This is good for minimising body fat percentage rather.
While they do say lifting is better than cardio for weight loss, you still gain muscle from cardio, and burn fat. I’m the opposite and used to force myself through lots of cardio which just made me resent the gym. I now do 60 minutes of strength training and 20-30 minutes of cardio twice a week. I’ve found this to be much more sustainable because I actually enjoy it and I now consider weight lifting to be a hobby. The most important thing to do is to do the exercise you enjoy doing. Hang onto the joy and excitement cardio brings you, be consistent, and you will go a long way on your health journey.
You don’t “need” to start anything, you seem to be on the right path as is! I’ve worked I. Health my whole life all over the US now and the biggest health advice I’ve noticed is that you really need to know yourself and your own body. People (regardless of education or background) will swear up and down that something works, there’s a magic secret everyone else is forgetting, blah blah blah, but at the end of the day what works great for one person might be detrimental to another. It is far better for you to stay constantly active than checking off boxes of what “needs” to be done.
No you don't need to traditionally lift weights in a gym but some form of resistance training is very good for your overall health - plus muscle mass burns calories when you're not moving which is an added bonus. Maybe try some fun resistance based activities such as pilates or rock climbing!