Can you lose weight just by lifting weights no cardio Weight training has been far more effective for me and more fun, but that’s just me. Diet is king, doing a daily 30-60 min walk is plenty exercise. Feb 15, 2023 · So keep reading for 7 surefire tips to help you lose weight without cardio. Train just as hard as you would if you weren’t trying to lose weight. This is a common approach people often get wrong. whilst i look for a job, i have very long days with a lot of time to kill and planning on hitting the gym twice a day. A well-designed fitness regimen should incorporate different forms of exercise to target different aspects of fitness. my diet is pretty good- pretty much very low carbs and high in protein- lean meats, eggs, salads, vegetable, a lot of water, shakes post workout. 5 But strength training builds muscle and burns fat (but not as much fat as cardio alone). Sep 19, 2023 · By only lifting weights and neglecting cardio exercises, you may have an incomplete exercise routine. My advice is to start out just lifting and then gradually work your way into doing more cardio. For example, if you weigh 73 kg and jog for 30 minutes, you will burn around 250 calories depending on your pace and metabolism, whereas you would only burn between 130 to 200 calories if you lifted weights Jesus dude, I can't believe people are giving you the runaround here. Make it fun or its going to Feb 16, 2022 · /need-cardio-if-strength-training Feb 22, 2025 · Cardio is well-documented to be effective at burning calories. Below is a comprehensive guide on weight loss when lifting weights, including: Recommended Rates of Weight Loss When Lifting Weights; How Long Does It Take to Lose Weight When Weight Lifting Can you lose weight without cardio? Yes and no. So by adding some additional muscle or simply maintaining muscle you currently have can help you lose weight. At the end of the day, losing weight simply comes down to calories in vs. As you can see, the only option that doesn't exist is "cardio and then immediately strength training". S. Research conducted by the National Institutes of Health (NIH) suggests that while cardio can help burn calories while you work out, increasing lean muscle through strength training, like lifting weights, can be more effective at boosting the fat-burning process even when you Weight lifting may actually have you gain weight since bigger muscles weigh more. You can do many exercises with little or no equipment. Nutrition is KING Feb 26, 2025 · Can you lose weight just by lifting weights no cardio? Lifting weights for cutting If you’re trying to lose weight without cardio, you can still hit the gym and drop calories. Your nutrition will play a big role in helping you lose weight without cardio. If you wanna lose weight just keep up the Cardio. these can be low impact. For fit guys with a goal of getting lean and staying muscular, balance is key. Performing just a couple of steady, moderate-intensity cardio workouts per week for 20-40 minutes will make a big difference. Weightlifting and cardio. You're not going to get bulky from lifting weights whilst you are at maintenance or deficit in calories. How to Lose Weight Without Cardio 1. Mar 10, 2025 · Pairing LISS cardio with weight training can help you burn extra calories without being too hard on your body, which makes it a great option for recovery days, or as a warm-up before lifting weights. Check out "low heart rate cardio" training or the MAF method. So, I do more cardio than weight lifting, that’s because I want to lose at least one inch more of waistline. Weightlifting or resistance training can help you build lean muscle mass, which can increase your metabolism and burn more calories even when you’re at rest. Decrease the amount of weight and increase the amount of reps will help you go for a slightly longer duration. Lifting helps to build muscle, and muscle is more metabolically active (therefore increasing your tdee). You’ll never see faster gains in your life than in your first month or so of lifting — you might double or triple the amount of weight you can lift on big compound movements like the squat or bench press in that time. The Yes but OP didn't mention body composition. You'd be better off gaining muscle than fat in that circumstance. Dial in your diet. Body dysmorphia is a bitch. Cardio is important and so is lifting weights, but if you’re just starting to be active find the thing that keeps you coming back. This topic has sparked debates among fitness enthusiasts and experts, with arguments for and against both approaches. Why? Because it's just not that simple (although wouldn't it be great if it was?!). You can disagree, however having more muscle burns more calories and building that muscle is more beneficial overtime than just cardio. More cardio is not necessarily better. Contrary to what many believe, you can do aerobic exercise seven days per week. When combined with compound lifts that utilize large muscle groups, such as squats, you'll rev your metabolism and burn major calories in a short amount of time. If you lift weights for 30 minutes versus doing any other cardio activity for the same amount of time, cardio will burn more calories If you're not sure whether you should focus your sweaty efforts on strength training or classic cardio, look no further. You can… Do both. „Lifting burns tons of calories, and lifting weights while dieting will cause you to retain more muscle and lose more fat than just diet and/or cardio. We would like to show you a description here but the site won’t allow us. Jun 10, 2024 · Here's the thing: There's no one answer to how much cardio you should do to lose weight. You can reach a calorie deficit by exercising regularly and eating slightly fewer calories. Just go even if your there for 15 mins it's better than sitting on a sofa. Can you Lose Weight Just by Lifting Weights No cardio . Plus you can do cardio in the first half of the day or the 2nd half of the day. When you have a good cardo base, lifting will be a lot more appealing to you and i bet you will start lifting too. If you want muscle you have to lift weights, no way around it. And, best of all, you don’t have to suffer long bouts of cardio. One thing nobody has really mentioned is your nervous system and how much better your mind muscle connection will be once you start training consistently, even on a deficit. Cardio can make you feel good due to the release of hormones during physical workouts, but lifting weights can do the same thing. Yes cardio is the key to losing weight. me May 16, 2022 · Strength training can help you burn fat and lose weight as effectively as cardio, new research suggests. This doesn't work well. Why doesn’t cardio work for women over 40? High intensity cardio spikes cortisol levels, which can block weight loss efforts. " The more you exercise, the more calories you’ll burn. You can't lose fat from weight training, only from Cardio. You can lose weight with diet or exercise alone, but you’re more likely to lose weight when you optimize both . Then you can go row on the rowing machine or run or spin on a bike for around 20-30 mins. Doing a 0-10 minutes of cardio warmup before strength training is very much okay. Dec 16, 2021 · You can lose fat by just lifting weights, but a trainer says you'll lose weight even faster if you eat healthy and include cardio in your workout routine. Jun 27, 2017 · A new study finds you should split your cardio and weight training into alternate days to burn more belly fat. If I go too hard or don't space things out enough, my body gets pretty worn out. Nov 19, 2024 · However, increase the volume (reps and sets lifted) and emphasize eccentric contractions, and you can burn significantly more—550 calories on average over the following 72 hours . The one thing researchers can say with certainty is that numerous factors go into how your body stores and loses fat, and all physical activity can help you lose it. It takes a ridiculous amount of effort to get big from lifting alone. Jun 5, 2023 · Can you lose weight just by lifting weights no cardio – Yes, it is possible to lose weight just by lifting weights without doing cardio. How much cardio vs weights should I do per week? Jun 13, 2017 · I would start with stretches or yoga, followed by 10 sets of dead lifts and 10 sets of back squats. Mar 5, 2024 · Lifting weights can help you build muscle and burn calories, but cardio is still useful when trying to lose fat. If you’re trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week. When evaluating cardio verses strength training in terms of calorie burn What do you dread the most with the fitness lifestyle? Is it cardio? What if we told you that you can lose weight without doing any cardio? Wanna know how? J You lose weight with your diet. Feb 25, 2025 · UNLESS YOU HAVE the free time to hit the gym more than once a day, you're likely combining cardio and weight training into one massive workout block. May 7, 2024 · It can help you lose fat, and combining weight lifting with cardio might be more effective for weight loss than doing just one type of exercise alone. You're lifting heavier and heavier weight most likely because your body is r So in the end, you don’t actually need extra cardio in your regimen to lose weight, so long as you’re taking your strength training seriously and eating clean—though Baldwin recommends incorporating at least some cardio for its health benefits. There are a few different factors in addition to metabolism-boosting cardio that contribute to weight loss, such as maintaining a healthy diet and building muscles, among Count each and every calorie that you consume each day and don’t cheat. Speaking of exercise… Lifting weights for cutting. The answer is a calorie deficit is needed to promote weight loss, independent of lifting weights or not. If you burn more calories than you May 17, 2022 · You can lose weight just by lifting weights; as long as you are in caloric balance. I'm 235lbs and 6 feet and I should probably lose another 35 pounds while lifting. No more wondering how many sets and reps to do, or what the most effective moves are. Swim, fidget and walk up stairs to burn some calories. Strength training can be progression-based, which means you can aim for higher goals and boost your self-confidence in the process. HIIT involves short bursts of intense Do the exercise that you like to do. I do 60 min of weight lifting 3 times a week, and cardio (running, hiit etc. Plus, the bigger your muscle mass, the higher your base metabolic rate will be, which will increase the more calories you burn at rest – and during activity. In gerneral it is your diet but if you mean either weight lifting or cardio then lift weights. Running does burn a ton of calories, but you’d have to run a lot to really create a big enough deficit where you’re losing pounds from it. Feb 29, 2024 · Can I lose weight just by lifting weights? In theory, yes, as long as you are eating fewer calories than you are burning. But your original question is vague, and based on that you can only make assumptions based on the law of thermodynamics - body mass will remain constant when caloric intake matches caloric expenditure. Oct 23, 2022 · But the aim of this article is not to just help you lose weight, but to lose weight fast. Can you just lift weights to lose fat Jun 24, 2022 · It is a never-ending debate as cardio and weight lifting is popular workouts that help lose body weight and make you healthier. xyz/start-today***JAMES ON SOCIAL MEDIA Weight lifting isn't just about pure strength though, it's about endurance too. If you're already meeting and not exceeding your calorie needs, and you're consuming plenty of nutrient-rich foods like colorful fruits and vegetables, whole grains, lean protein and healthy unsaturated oils, then adding 30 minutes of cardio five days a week may be all you need to lose weight. (not as much as a jog though of course) I would just keep doing what you’re doing if it works for you. There's a recovery period where if you try to work out the same muscles again, you'll be weak. Another fun fact about losing fat while lifting is that if you lift and are in a calorie deficit you actually need to lose less weight than you need to without to achieve a given physique/health goal. , a strength and conditioning specialist and owner of PEAK Symmetry Performance Strategies. And to do that, you need to choose the right dumbbell weight according to your gender and training level. Track your calories and make sure you are in a caloric deficit and slowly reduce calories over time or add in more cardio when you hit a plateau in weight. That’s it! I feel like lifting is the best cardio workout anyone can get. Moving is going to help you lose weight. I said to him I've started going gym and started lifting and semi watching what i eat but kept the cardio to a minimum (5 mins at most to get the blood pumping) but he seems to be under the impression that I will get disheartened by not seeing results as I wouldn't be prioritising cardio over weights, 45 mins of cardio he says, I dislike cardio and being the weight I am it's not sustainable Sep 19, 2018 · In 2016, a team of researchers at McMaster University found that ‘lifting weights in particular provides a signal for muscle to be retained even when you’re in a big calorie deficit And if a person was to keep food intake the same, but start lifting weights they might even lose weight due to increasing caloric expenditure. Improved lean muscle. You can achieve a calorie deficit with changes to your diet alone or by using a combination of nutritional changes and exercise. calories out. You can do it, but you probably shouldn't. I'd suggest doing measurements with a tape measure. Cardio only makes the process easier as you can eat more calories, since you’re burning them through exercise. net notes that doing weight training exercises that target your larger muscle groups, and progressively increasing the resistance over time, is the best method for building lean muscle mass and boosting your metabolism. At the end of the Hi there, currently found myself at the tailend of summer holidays with nothing on (just graduated uni). When utilizing weight training to stimulate fat loss, the compound lifts will give you the most bang for your buck, which means the foundation of your routine should center on movements like presses, rows, deadlifts, and squats. 4 per cent of our entire body fat through strength training alone, which is similar to how much we might lose through cardio or Losing weight: There's no way you lost mostly muscle - if you lost 120lbs of muscle you'd be dead. You can do a 5 minute cardio, then an hour of strength training, then a 45 minute cardio. I adore cardio and weight lifting, so I currently lift 3-4 days a week, run once, soccer practice which is cardio conditioning for 90 mins and soccer games which are 90 mins no break and 45 mins prior warm up. Mar 22, 2025 · So, while you might be tempted to focus solely on cardio for weight loss, understanding how lifting weights can boost your RMR offers a holistic approach. It will help you look better by making your muscles bigger, it will help you feel better by making your more physically capacle, but it burns an insignificant amount of calories. If you were to lose weight via diet and did cardio and no weights, you would likely end up skinny fat, i. Some people might advise to do lots of cardio, or do lots of weight lifting. It slims down the weight (fat) you currently have so you looked toner, often times slimmer. If you go on a calorie bulk you will gain weight, regardless of if you lift weights or not, it's just a question of whether you will gain fat or muscle. If you want to be strong, have muscles or lose weight (faster), then you need to lift weights or include weights with cardio (high intensity interval training, metabolic conditioning, etc). Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You lose fat (and muscle, sadly) by eating less calories than you output. Weightlifting burns calories, but you'll need to pair it with a suitable diet to achieve noticeable weight loss ( 5 ). The CDC recommends both aerobic activity and strength training activities for overall health. So long story short--pick the weights. Grab my free weight loss tipHERE: https://getinshapewithme. To lose weight, your body needs Nov 7, 2024 · Strength training is a form of aerobic exercise that has many benefits, including aiding weight loss. Typically, cardio burns more calories as compared to weight lifting workouts for the same duration. My gym offers some weight lifting classes that I find a lot more tolerable than just lifting weights on my own. I found that once I saw results and felt better I wanted more so my diet changed up. Reduce Weight. So I'm currently trying to lose weight and get fit but I have kind of a conundrum of sorts. (At least, in an absolute sense) You can't gain muscle from Cardio, only weight training. Now think about it. But if you're consuming more than your estimated Sep 22, 2021 · A new systematic review and meta-analysis shows we can lose around 1. Feb 4, 2025 · If you’re lifting weights on the reg, you likely need more on a daily basis—closer to 0. This program gives you the fat-torching benefit of cardio As others have said, you can gain muscle in a deficit if you have a lot of fat reserves. Can you lose weight just by lifting weights no cardio? Lifting weights for cutting Nov 1, 2023 · Cardio workouts come in various forms—running, cycling, swimming, and more. Jun 28, 2023 · Introduction: Losing weight is a common goal for many people, but the methods to achieve it can be confusing. This is because without lifting a portion of lost weight will be muscle whereas with lifting it will be practically 0. you can lose weight without any exercise, but cardio is still good for ur heart and mind. One question that often arises is whether it's possible to lose weight just by lifting weights without any cardio. Related Articles: How Much Weight Can You Lose in 60 Days I’m not sure if I’ve mentioned this to you before or not, but I really am not a big fan of cardio as a form of exercise or weight loss. Only do cardio after your weightlifting session or on a separate day. Jan 30, 2024 · Cardio and weightlifting can help you lose weight and burn fat, but they may do so at a different pace and with different results. Resistance exercise combined with calorie restriction was equally effective for losing body fat as calorie restriction plus cardio. A FITNESS influencer has revealed just how much a woman’s body can change when they start Yes, you can lose belly fat by lifting weights, but here’s the catch: you can’t spot-reduce fat. Doing cardio is not going to make you "lose your gains" or make it so you can't build muscle. 2. We want the health benefits of doing cardio, but we aren’t trying to lose weight. There’s no reason you can’t lift while losing weight. After all, it’s still a great tool for weight loss. In order to rebuild the muscle fibers, your body needs protein and calories. They think doing endless crunches will burn belly fat specifically. Plus: exactly what your strength workouts Feb 5, 2023 · In fact, you can lose weight just by lifting weights. Use lighter weight than you normally would when lifting for strength or mass in traditional fashion. After you’ve built that activity habit then you can worry about what you “should” do. When you think of doing cardio to lose fat, you may automatically believe you need to jog or run for long distances, but that isn't necessarily the case. Cardio is the most important exercising you can do in my opinion. if you have access to a gym, i would suggest trying something like an elliptical or bike, or maybe just a slow treadmill. Weight training won't help you lose weight, but it WILL help you lose FAT which is usually the ultimate goal. Without a calorie deficit, you will not lose weight. . In fact, I’ve lost ov Sep 30, 2023 · So the general recommendation is if you can fall somewhere in that 7,000 to 9,000 steps per day and you're also lifting weights, even just two or three times per week, you're probably getting the maximal benefits not only for weight loss maintenance but also for health. I lost over 120lbs myself. If you’re trying to lose weight without cardio, you can still hit the If it's your first time, youtube the exercises, remember to use a power rack or Smith machine if you are alone, and you can try them with just a bar, no weights, until you get comfortable. I think you should incorporate cardio to lose weight but not just cardio. 3 sets of 8-10 reps each should give you a good start. It can actually lead to very poor results for the majority of women we work with. Just go lift and enjoy after a while you will see results then perhaps your diet may change. Jan 28, 2020 · Lifting heavy weights (a weight you can lift for roughly 6 to 8 reps) stimulates the all-important growth hormone and builds lean mass. of course, cardio can make it easier since it can be low intensity and still burn a lot of calories. It’s backed by enough research to fill a library. That's borne out by numerous studies that show both weight training and aerobic exercise can help people lose body fat. Try 4 or 6 months at the same pace and you should see a difference. Maybe I'm just writing this to express my thoughts. See full list on fitbod. Yes, you can lose weight just by lifting weights; however, for most people, it will only be a long-term solution for weight loss if they also prioritize eating less and increasing their NEAT. When the number on the scale decreases, you're usually losing a combination of body fat, water and muscle, DeLeon explains, but resistance training is more effective than cardio at helping you preserve muscle, which lends you a more toned look. my build is pretty good Dec 10, 2024 · In fact, you can burn calories and get a lean body with just your body weight. In summary: Perform cardio after lifting weights, or ideally, after a minimum of 6 hours after lifting weights. Also - youve been doing it a month. It’s like giving your body a powerful upgrade, ensuring it remains more efficient and effective in managing your weight over the long term. Plus when you walk you can do fun things like listen to a book or watch a show. What is Cardio? Living a healthy lifestyle will improve your cardiovascular health. You lift weights to ensure that the weight loss is fat and not muscle. Just do cardio! You will only lose weight by controlling your calorie intake. Separate days for strength and cardio. Mar 3, 2025 · While cardio does burn calories and helps aid in weight loss, combining it with at least 2 to 3 days a week of strength training workouts can increase the rate at which you lose weight. Jan 28, 2025 · Can you lose weight just by lifting weights no cardio? Lifting weights for cutting If you’re trying to lose weight without cardio, you can still hit the gym and drop calories. cardio doesn't maintain muscle Jul 31, 2023 · Lifting weights can also improve your body composition. If you lose too much muscle mass, then you’ll also lose toning. your metabolic rate increases the more muscle you have. Nov 7, 2011 · I am 39 year old and for the very first time in 25 years I am able to see some of my abs again!! It is just fantastic. Resistance tubing. skinny but still with pockets of fat and no muscle mass. The key to losing weight is a calorie deficit, or eating less than you burn, experts Jan 5, 2025 · The short answer is yes, it can, but there’s more to it than just pumping iron. If it’s to lose weight or body fat, you might. Jan 18, 2023 · In this article, we’ll teach you how to improve your cardiovascular fitness while building muscle and getting stronger. Eventually what will happen is you will shrink and look the same, so you want to incorporate lifting, but if you're fat work on cardio more than lifting. You’ll also have to have your Making sure to eat properly, stay hydrated, and lift weights as your primary weight loss training variable is most likely your best approach to losing fat and maintaining as much muscle as you can. It’s not just our opinion either. You lose weight when you maintain a calorie deficit and your body burns stored fat as fuel. Other Benefits In addition to weight loss, other benefits of strength training include: So here’s the thing. ” Rebecca Catherine Smith, who has more than Jun 17, 2024 · How To Lose Weight; Does Lifting Weights Burn Fat? yes you can use weight lifting workouts as your main form of exercise while your goal is losing fat. If you want to exercise for the mental health and wellness benefits (better sleep, more energy), then you can stick to cardio and yoga. Feb 22, 2024 · Lifting weights for cutting If you’re trying to lose weight without cardio, you can still hit the gym and drop calories. While all cardio exercises can contribute to weight loss, research points to high-intensity interval training (HIIT) as a top contender. 81 grams per pound of body weight for long-term health outcomes, per a 2016 study published in Applied Jul 20, 2023 · What's more, lifting weights can help you to retain your muscle mass as you lose weight, which is essential for keeping your metabolism high. You can lose weight and burn fat by lifting weights only. Mix up the cardio too dude. You can absolutely lose weight with strength training and without cardio, it's simply a matter of eating fewer calories than you burn. The only way to lose weight is to eat at a deficit compared to what you’re burning. Watch Next if i had to choose between weight lifting and cardio, i will always pick weight lifting. So, when it comes to cardio vs. You can lose fat and reach an extremely low body fat percentage without doing one day of cardio. You can help to achieve this through eating less and/or doing more cardio. Try pushups, pullups, planks, lunges and squats. Feb 18, 2025 · In general, we don’t feel such hunger extremes when prioritizing weight training vs cardio. All of the compound lifts stress the central nervous system and heighten your metabolic rate. Mar 10, 2022 · However, if you’re judging your total weight loss by the amount of fat you lose – then absolutely, lifting weights can help you shed body fat. Jul 25, 2019 · If you need further convincing that lifting weights can make you a fat-burning machine, check out Laura 'Biceps' Hoggins explain the life-changing impact CrossFit has had on her body. May 20, 2024 · Yes. If you want to lose fat and not just weight, lifting weights is going to be extremely beneficial. When you lose fat, it comes off everywhere, not just one area. You can do all the cardio you want, but if you're eating too many calories, then you won't lose fat. EXERCISE EFFICIENCY. By being in a consistent calorie deficit over time. Jan 8, 2018 · Many people whoíve decided to lose weight find themselves stuck with a tricky question or should they do cardio or lift weights?In this video I'm going to te There are cases where it can work, however the truth about cardio is that it’s not the easiest way to lose weight. My question is, going on a practically NO carb diet, is it possible to lose weight without cardio? I understand I can just eat a cup of rice and jump on the treadmill, but I get the feeling it's pointless. Be sure to share the load across the upper body (arms, chest, back, shoulders, abs) and the lower body (hamstrings, quads, glutes, calves). We’re holding you to it. I do believe you should do thins you enjoy, but if you want to look “toned” then it’s best to lift, plus you burn more calories lifting weights AND cardio VS just cardio alone When you gain muscle mass through weight lifting, those gains help to burn more calories even after you’re done working out. And we’re getting you started with a six-week plan that’s simple to follow. You can definitely lose weight without lifting. Most would burn more during the exercise with the cardio, unless you're really pushing hard through a weight circuit with short rests, but then you have to consider post-exercise calorie burn and if you're lifting heavy weights with decent volume that will be considerable and steady state cardio vs heavy lifting may end up similar. This means that weightlifting can be an We would like to show you a description here but the site won’t allow us. Cardio burns much more calories than weight lifting. Yes you may get to your goal but body recomp wise you may not like how you look, Aka “skinny fat”. For example. weight training for weight loss, you can lose weight just by lifting weights. You often do 45 mins - 1 hour and some exercises might be done for 3x15 reps etc so you're getting that eccentric heart hypertrophy too. Sep 19, 2017 · A fitness instructor has posted a stunning transformation on Instagram, proving to her followers that lifting weights won’t make women “manly. if it It's definitely possible to lose weight without cardio. So, which should you do first: cardio or weights? Jun 22, 2019 · Cardio will help you burn more calories, but this doesn't mean cardio is the best way to lose fat. Any resistance training (body weight or not) does very little to help you lose weight. Using Fitbod to create a customized plan is the most effective place to start. What happens if you only lift and don't do cardio? Lifting weights for cutting If you're trying to lose weight without cardio, you can still hit the gym and drop calories. But I think it’s good to incorporate both, maybe 30% cardio and 70% weight lifting. Jan 13, 2025 · If your aim is mainly to build muscle mass, you probably won’t benefit. Below, we’ll cover the benefits of strength training for weight loss, a sample plan to follow, and tips for beginners if you’re just starting out. Shop our wide selection of supplements including protein powder, pre workout, vitamins, BCAAs, and more with free shipping on qualified orders! Mar 23, 2021 · Ways you can include cardio if you're mostly a weightlifter and you've had issues trying to lose weight over time: Increase your amount of cardio while weight lifting to increase the amount of caloric expenditure that you have. e. 1 grams of protein per kilogram of body weight to prevent loss of muscle mass. You don't just walk in, deadlift your 1RM and then leave. May 23, 2023 · After 30 days of consistent weight lifting workouts (following a proper program), expect your strength to explode. But diet is the most important factor. No, really, this is it. The one thing missing from cardio, though, is a challenge. Sure, don't do 20+ minutes of hard walking/running before you lift or you'll be too tired to get a decent workout. Just because weight training has benefits that cardio can’t provide doesn’t mean you should stop using it altogether. 3 and 3. We’re trying to build muscle. Free weights. Incorporating strength training as part of an exercise routine can help individuals lose When you lift weights, you are ripping your muscle fibers. “When you undergo calorie restriction, whether it’s a fast or just cutting back calories, you’re going to lose muscle mass,” says Jeff Horowitz, a professor of movement science and director of the Substrate Metabolism Laboratory at the University of Michigan School Sep 1, 2024 · In other words, if you can lift the weights you've chosen for most exercises more than 16 to 20 times, you might not see the kind of fat loss you would if you increased your weight. the question was can you lose weight without any cardio and by lifting weights alone. I really like doing cardio on my bike and I find it very enjoyable and sustainable but not so much with lifting weights or strength training. You lose weight with or without cardio the same way you would lose weight using any other form of exercise (lifting weights, Peloton, Orangetheory, Pilates, or Tonal). So, Can You Lose Weight By Just Strength Training? Yes, you can lose weight by just focusing on strength training for your workouts, but you must keep these three very important factors in mind: 1. Here, two fitness gurus break down whether spending more time on the treadmill or in the weight room will best support your health and fitness goals — from just getting of the couch to supporting strong bones to de-stressing. What are the body composition benefits of lifting weights when you’re losing weight? I’m glad you asked! Improved strength. Your body rebuilds the fibers stronger than before. In particular, ExRx. how you can lose belly fat with just two best bang for your buck if you split You lose weight by having a caloric deficit. “A cardio workout can burn more total calories during the session Nov 18, 2024 · When you just lose weight, you’ll also be losing muscle mass. Jan 1, 2023 · Can you lose weight just by lifting weights no cardio? Lifting weights for cutting If you’re trying to lose weight without cardio, you can still hit the gym and drop calories. ) 45 min after workout 5 times a week. Compared to vigorous cardio work, strength training doesn't burn a substantial amount of calories in itself - maybe 70 to 100 extra calories or so over a 30 minute session. High-intensity interval training (HIIT) Oct 23, 2021 · If you want to lose 1 pound a week, for instance, you want to burn 500 to 1,000 calories a day, according to the Mayo Clinic. While most people tend to focus on doing cardio when pursuing weight loss, lifting weights is key for helping you lose weight and keeping it off long-term. The weight will start to come off. Start your workout with a 10-minute run on the treadmill, bike ride, or elliptical session. Apr 29, 2023 · Body weight. C. You can do more cardio to increase your deficit but in reality you’ll lose weight more realistically creating a deficit through your diet. Oct 17, 2023 · If you want to improve your body composition while you lose weight, you need to lift weights. Choose a weight that will leave you 2-3 reps short of failure. Maybe re-evaluate once you get closer to your goal weight and see if it’s something you would like to add in then. Mar 15, 2025 · It is entirely possible to reduce body fat without doing cardio because it is not the only option to reduce excess fat. Listen to your body and respond. You probably lost some muscle, but at least 100lb of what you lost was fat. That’s not how your body works. There are many ways that you can incorporate cardio into a weight-lifting routine. If this goal seems daunting for you, start slow. You can lose weight with diet alone. Muscle is denser than fat so weighs more, so if you do a lot of lifting, but don't see the scale move, you should probably start using other measurements. But when you think cardio, it's not all running and cycling. Studies I have read put Jan 16, 2025 · You can’t target belly fat with specific workouts, but getting at least 30 minutes of moderate exercise, eating well, and prioritizing your sleep can help you lose weight overall — including Oct 30, 2023 · To lose weight, you need to create a calorie deficit—meaning, you're expelling more calories than you are taking in. I can burn up to 650 calories in an hour just by lifting weights. There's plenty of research to back this up. Because the name of the game when it comes to not looking awful is FAT LOSS, not weight loss. You can burn these calories by increasing your physical activity, by either doing traditional cardio workouts or non-exercise activities like gardening and cleaning. Choose a program that works for you. Does cardio after weights affect muscle growth? It could decrease your potential muscle growth. I lift 5 days a week and kickbox or box for an hour afterwards 3-4 times a week. Improved Jul 27, 2021 · Lifting weights has a unique weight loss advantage that makes it superior to other forms of exercise for weight loss: When you lift weights, you build muscle and lose fat. Oh and don't worry about how much you lift, worry about form. This article will explore how lifting weights aids weight loss, the role of diet, and whether you can skip cardio altogether. In fact, one study showed that after 8 weeks of strength training, those who lifted heavier weights with less reps had more strength. Eat in a caloric deficit. And don’t go to failure on each set, as this causes too much fatigue and likely won’t allow you to complete the circuit. You’ll lose “weight” and muscle by just doing cardio. However, when you lift weights, you gain muscle, and muscles allow you to burn calories faster because they increase your bodily calorie requirements to maintain them. Building muscle is going to allow you to eat more calories and still lose weight over the long haul. people are really quick to say that cardio burns more calories which seems like the better option but weight lifting helps to maintain and even put on more muscle mass. That changes things. May 11, 2024 · Second, resistance training done in a circuit often burns more calories than plain old cardio, particularly when done with compound movements like squats, deadlifts, hip thrusts, cleans, push presses, and more, according to Jennifer Novak, C. You can choose from many types of resistance tubes in nearly any sporting goods store or online. Nov 23, 2024 · You can lose weight by lifting weights and getting stronger You can incorporate cardio as part of your high-intensity interval training, go running, or try a 10 to 15-minute warm-up before Sep 19, 2017 · Fitness influencer shows incredible transformation after swapping cardio training for weight sessions. But you can’t lose weight with just cardio and strength training if your diet is to high in calories. Cardio also burns more calories per session than weight training, which helps to create the calorie deficit that you need to lose weight. Nov 29, 2024 · Can I lose weight by lifting weights only? In fact, you can lose weight just by lifting weights. That's where these no-equipment cardio exercises to get lean come in clutch. Jan 18, 2024 · In terms of weight loss, both lifting heavier and lifting lighter can help you burn fat and lose weight. Mar 9, 2023 · A June 2017 article published in the ‌Journal of the International Society of Sports Nutrition‌ explains that athletes who are in a caloric deficit may need between 2. First off - weight lifting doesnt lose weight. When shedding those extra pounds, some types of cardio might be more effective than others. Oct 11, 2024 · Is cardio good for weight loss? Discover how cardio might help burn calories quickly, explore non-cardio workouts, and learn the best fat loss strategies. Here are the minimum recommended weights for men and women to lose weight using dumbbells: Feb 23, 2018 · Don’t ditch cardio altogether. It’s better to focus on fat loss rather than weight loss.