Weight Training instead of cardio

  • Posted by a hidden member.
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    Dec 09, 2009 4:51 PM GMT
    i forgot where i read it i think it was an article here on realjock

    but im trying to build muscle i want to bulk up. but at the same time i have some fat i want to burn, in this article it said instead of cardio if u focus on building muscle it can help make u lose wieght if u dont increase ur calories and keep up with ur protein to keep the build up, is this false?
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    Dec 09, 2009 5:03 PM GMT
    If you eat more calories than you consume, you'll gain. Just the opposite if the opposite is true.

    This topic has been talked to death here, and you just be able to find many more references to it.

    Protein is important, but, to sustain activity levels, and provide glucose for anaerobic exercise, carbs are essential. They're also protein sparing.

    Bring your calories UP, get busy, and you'll lean out.
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    Dec 09, 2009 5:07 PM GMT
    chuckystud saidIf you eat more calories than you consume, you'll gain. Just the opposite if the opposite is true.

    This topic has been talked to death here, and you just be able to find many more references to it.

    Protein is important, but, to sustain activity levels, and provide glucose for anaerobic exercise, carbs are essential. They're also protein sparing.

    Bring your calories UP, get busy, and you'll lean out.


    thanks chucky but i guess what i was trying to say is cardio melts fat and tightens, will bulking up do the same? and u started off saying if u eat more calories ull gain, and then at the end u said bring ur calories up and ill lean out? sorry its morning and i havent had coffee yet icon_sad.gif
  • mellowmuscle

    Posts: 150

    Dec 09, 2009 5:27 PM GMT
    you can burn fat without doing cardio, and not increasing caloric intake, by doing weight lifting sets in rapid succession. it becomes like a cardio workout because you're not giving your body a chance to rest.
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    Dec 09, 2009 6:31 PM GMT
    Forget about bulking and cutting. Just workout, do cardio, and eat right. All at the same time.

    It's a misconception that "cardio" is the only way to burn fat. Weight training also burns fat. Do them both and you'll lose fat faster. Just make sure you're eating the right amount and types of food.
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    Dec 09, 2009 7:09 PM GMT
    That's a pretty good idea for most folks to follow. HIIT and resistance training are much better than just steady-state cardio for metabolic activation, fat burn, and LBM preservation.

    In order to sustain activity to get lean and be active, you have to have adequate calories; if you do not, you will not be successful. Too many calories, and not enough activity, means no muscle mass and lethargy / metabolic lag. It's really not a difficult concept. "Fueling the furnace", it's called.

    ALL lean muscle mass burns calories at rest, just sitting there. The more mass you get, the more calories you burn just existing. In addition to increasing your lean muscle mass, as you grow older, resistance training is the ONLY activity that increases your base metabolism, and increases your bone density, AS YOU GROW OLDER. The more muscle you have, the hotter the flame burns. I.e., it's easier to get and stay lean if you have muscle to begin with. You can't have muscle without calories. Calories are your friends. HIIT has the added benefit of increasing your cardiac threshold AND being super time effective, and being more effective than just about anything for fat burn and lean body mass conservation. If you can do 12 minutes of HIIT, you'll be lean, and likely strong-legged, and have great cardiac threshold. Go run bleachers, lines, or do bouts of stairs; you'll see what I mean. Endless hours of cardio is NOT needed and, in fact, is counter-productive.
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    Dec 09, 2009 7:16 PM GMT
    mellowmuscle saidyou can burn fat without doing cardio, and not increasing caloric intake, by doing weight lifting sets in rapid succession. it becomes like a cardio workout because you're not giving your body a chance to rest.


    This is kinda', more or less, circuit training, which, depending on intensity, kinda' heads off towards HIIT, but, HIIT is vastly more effective. The workout really isn't aerobic (cardio in the classic sense) but more anaerobic at a faster pace for better conditioning.

    Doing true circuit training with 45 second rest periods, for three circuits, will definitely run your heart rate up, and cause some metabolic activation, but, it's still not the HIIT of running stairs, sprints, etc.

    Done properly, you can get in pretty decent shape circuit training. We did it in high school. However, most folks are too lazy, or don't understand how, to do circuit training properly. Most gyms have clueless members that would be in the way of proper circuit training.
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    Dec 09, 2009 7:18 PM GMT
    yea weight train, do cardio... but dont stop doing cardio. Weight training does burn calories and increase muscle mass which increases your metabolic rate, but if you dont do cardio your cardiovascular system will be weaker thus ultimately limiting your hearts ability to suply your body with oxygenated blood. to make gains in fitness you need cardio. if you just try to be healthier and increase your cardiovascular and muscular fitness your body should follow suit and begin to look healthier
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    Dec 09, 2009 7:23 PM GMT
    rug12ds saidyea weight train, do cardio... but dont stop doing cardio. Weight training does burn calories and increase muscle mass which increases your metabolic rate, but if you dont do cardio your cardiovascular system will be weaker thus ultimately limiting your hearts ability to suply your body with oxygenated blood. to make gains in fitness you need cardio. if you just try to be healthier and increase your cardiovascular and muscular fitness your body should follow suit and begin to look healthier


    HIIT is vastly more effective at improving cardiac threshold than steady-state cardio.

    You're much smarter to go hard for 12 minutes, than light for 45.
  • mellowmuscle

    Posts: 150

    Dec 09, 2009 7:55 PM GMT
    personally, i usually do a warm-up of cardio on an ellipitical machine for around 10 minutes or so before i spend the next 40 min to an hour lifting. that plus a relatively consistent diet of fish, fruits and vegetables has given me a lean muscle build. i've had roughly the same body type for the last 15 years so if anything i'd like to add some bulk just to give myself a new goal.