When I first started training I believed that cardio was Queen and would lead me to my ‘body goals’ but oh how I wish I knew what I do now ! Going to train in the weight section of the gym was very daunting and the treadmill was my go to. Today my weekly training schedule looks very different to ‘Monday: Treadmill, Tuesday: Treadmill …’
Do you swerve towards the weight section or the cardio section ?
One thing is for sure, you shouldn’t feel like you need to lose weight or spend a certain amount of time on the cardio machines before paying a visit to the weight section. Weight training is so beneficial when it comes to your fitness. I would honestly suggest a combination of both weight training and cardio when it comes to your weekly workout plan. The reality is you won’t be able to do 5 intense runs and another 5 sweaty weight sessions on top of that in 1 week so rather divide your sessions and create an impactful training program for yourself.
Do 2 or 3 weight sessions and maybe 2 cardio sessions during the week, maybe you’d prefer doing a short weight session followed by a short cardio session to make up a killer session. Everyone’s week looks different and we all get busy as life takes over. I love spending some time on Sunday evening planning for the week ahead, I usually simply label my days ‘CARDIO SESSION’ or ‘WEIGHT TRAINING – LEG DAY’ for example. Once it’s written down you gotta do it in my opinion !
Remember everyone’s body takes differently between cardio and weight training but you’ll quickly pick up on which your body prefers and which you naturally gravitate towards. Maybe you’ll continue combining both and you’ll smash your goals by lifting heavier and running further !
SO – don’t feel like you have to spend months on the treadmill before you can start doing some bicep curls or deadlifts !
Weight loss comes down to one thing – calories ! When your goal is weight loss you should be focusing on nutrition in order to create the calorie deficit needed to lose weight and not primarily on your training. Training will obviously support in creating the calorie deficit needed. Focus on your training for your health and happiness reasons, I personally wouldn’t recommend relying on training when it comes to your weight loss goal.
I see my training as a blessing, an addition to my journey and it’s become my happy place ! It can be so easy to turn your training environment into a toxic one.
CALORIES BURNT IN WEIGHT TRAINING SESSIONS VS CARDIO SESSIONS:
I’ve never been a ‘run 7kms every morning’ kinda gal and when I started experimenting with my training I realised I was burning more calories during a 30 min run than I was in a 30 min weight session BUT here’s the catch, after some research I discovered that when you’ve completed your 30 minute run you’ve finished burning the calories during that run but after burning calories during your weight training session something MAGICAL happens called the ‘after burn effect’
The after burn effect is when your body continues burning calories for 24 – 48 hours after your workout and sometimes even longer. While your body repairs the muscles fibres used during your weight training session you’re still burning calories !
WHAT DO YOU REALLY MEAN WHEN YOU SAY ‘I WANT TO LOSE WEIGHT?‘
What you are actually saying is you want to lose fat and maintain or gain muscle mass. Weight training is your go to form of training when this is your goal and leads you into a more favourable metabolical (metabolism) and hormonal position to assist you when maintaining fat loss. Cardio on the other hand is still better than nothing but if you are losing weight while doing pure cardio and no weight training I can guarantee you that you are losing muscle mass with your fat and the weight you’re losing is not just fat loss but a combination of fat and muscle loss.
WHEN FAT LOSS IS YOUR PRIMARY GOAL, WHICH DO YOU CHOOSE ?
Weight training would be at the top of the list when fat loss is your goal however, if you want to go above and beyond studies have shown that when you combine your weight training with a bit of cardio alongside your nutrition plan you will see great results.
AT THE END OF THE DAY:
If you’re wanting to lose weight but can’t get yourself to do weight training because it’s just not you then rather do cardio. You need to do what you love and what makes you happy !
No matter what you’re doing whether it be cardio, weight training or a combination of both if you’re only doing it twice a week it won’t have an impact on reaching your goals. Choose what you love because it’s what you’ll end up doing most during the week and that is going to have the biggest impact long term !
I’ve come to learn how my body takes to different forms of training. To be honest with you all I’m not that cardio gal and I find running on the treadmill or road SO boring which has resulted in my training being made up of 80% weight training and 20% cardio which is usually in the form of a short HIIT session (pop me a comment if you’d like to learn more about HIIT training and how I do my training).
STAY SAFE | TRAIN HARD
All my love,