It’s alright if you feel like you are at a standstill with your fitness goals. Nonetheless, it doesn’t need to last forever! You best believe the term “no pain, no gain.” It means that if you want to get results from weight training and no cardio, then tough it out! You need to work through the discomfort to reap the rewards.
While many people think that cardio is the only way to lose weight and get fit, some disagree. Is one better than the other? Well, it all depends on what your goals are. Are you aiming for weight loss and no cardio? Then weight training is where you should focus most of your efforts!
Can You Get Results From Weight Training & No Cardio?
It is a common misconception that you can’t get results from weight training and no cardio. Cardiovascular exercise is a key factor in weight loss. It helps burn fat and maintain muscle mass during an intense workout program. More importantly, it also keeps your heart healthy! But, weight training isn’t just about building muscle. It’s also a great form of cardiovascular exercise.
The American Heart Association (AHA) reports that weight training increases muscle strength and endurance for healthy adults. All while improving heart and lung function as well as glucose metabolism. It further mitigates coronary disease risk factors while enhancing a person’s overall mental health by boosting their sense of self-esteem.
A good workout will burn more calories than a bad one, but strength training is better for long-term results. When you build muscle by lifting weights or working out with resistance bands, your body keeps using that extra energy.
Even when you’re resting as it has to maintain its new muscles at rest (and can’t switch back). It means greater calorie expenditure throughout the day than someone who does cardio workouts only without building any muscle mass.
So, can you get results from weight training and no cardio? The answer is a resounding yes! The key is to ensure you are doing your exercises with proper form, intensity, and consistency.
Can You Lose Body Fat By Only Lifting Weights?
No one wants to get rid of their cardio days. But, strength training is the most effective exercise to burn fat, tone up muscles and get in shape.
In a study published in Obesity, researchers compared the effects of strength training and walking to see greater fat loss.
They concluded that both methods were equally effective at helping people lose significant amounts of body fat when combined with low-calorie diets. Nonetheless, those who performed strength training had more muscle mass than walkers did after two years.
The adults who skipped strength training lost a comparable weight, but they also lost muscle mass. On the other hand, the adults who did strength training maintained their lean body mass while losing fat.
Weightlifting may help people lose body fat by burning almost exclusively fat compared to cardio, which burns muscle and fat. When you gain muscle by lifting weights, your body will burn more calories at rest. This is because it is composed of a higher volume of metabolically active tissue. Over time as you continue to lift and gain muscles in your body, this effect becomes even greater!
Weightlifting isn’t just for your muscles; it’s also great for strengthening bones. To increase strength, lift heavier weights and add compound exercises such as squats, deadlifts, and rows to those heavy loads. This will make you feel stronger in no time!
Weightlifting strengthens the joints surrounding your body. In this way, good form is maintained when working out. This prevents injuries from frequently occurring during strenuous workouts or sports activities where high-energy movements are involved.
It is also great for weight loss, but you’ll need to pair it with a suitable diet. It burns calories, which can support your goal of losing weight. But, if you don’t pair it with the right foods that adhere to dietary guidelines, there will be no noticeable difference.
Follow a healthy diet plan that’s focused on nutrient-dense foods. Consume a healthy amount of lean protein, fruits, vegetables, whole grains, beans, nuts, and seeds. In doing so, there’s less of an urge to overeat or snack on junk food.
It may vary depending on your goals, body size, and many other factors. But most people should get 20–40 grams of protein per meal to maintain muscle while losing weight. Or about 0.6-0.9g/pound (1.4-2g/kg) bodyweight a day.
Cardio Vs. Weights: Which Is Better For Fat Loss?
We often interchange “weight loss” and “fat loss,” but they are two different things. Experts agree that if getting in shape is your goal, it’s fat loss you should be aiming for and not weight loss.
Both weight training and cardio have their benefits. Weight training is better for burning fat, increasing lean muscle mass, toning the physique, and giving you a more chiseled look. On the other hand, cardiovascular exercises will help in losing excess body fat. But, these are not for building muscles as lifting weights does.
Can You Lose Weight Without Doing Cardio?
The best way to lose weight is to burn more calories than the ones you consume consistently. Cardiovascular exercises are important, but you need some resistance training to fuel your weight loss efforts. It will help you achieve your weight loss goals and build muscle and improve bone density.
The American Council on Exercise’s study found that Kettlebell workouts are a great way to get active during your day. The intensity of this workout can burn up to 20 calories a minute! You won’t believe that this is equivalent to running at a 6-minute mile pace!
Essentially, you need to maintain a calorie deficit to lose weight. If you don’t have a caloric deficit, then you’re not going to lose weight. The first step is to make sure you’re tracking your calories accurately. This is especially important in the beginning when you’re learning how many calories are in the foods you usually eat.
A moderately active woman between 26-50 years old requires a balance of 2,000 calories per day. This is to maintain her weight. To lose weight, she must at least consume 1,500 calories per day.
Protein is a macronutrient that can increase calories burned and decrease the number of calories consumed. All while leaving you feeling full. Eating protein can also help you stay fuller longer and may help you consume fewer calories throughout the day.
Numerous studies have shown that sweetened beverages are strongly linked to an increased risk of obesity. Sugar has some harmful effects that go beyond weight gain. It can harm metabolic health and raise your risk of many diseases. Nonetheless, eating fruit, which also contains fiber and other important nutrients, isn’t associated with the same negative effects as drinking fruit juice.
Even though drinking water may not increase the number of calories you burn, it can still have many health benefits! Drinking water not only helps you stay hydrated but can also boost your metabolism. It can also increase the number of calories you burn. If you drink 2 liters of water per day, you’ll burn about 96 extra calories.
Should You Do Cardio When You’re Trying To Build Muscle?
You can perform both weightlifting and cardio training in tandem when trying to build muscle. But, the amount of aerobic exercise you do may need to be reduced depending on your caloric intake. Assuming you are consuming the appropriate number of calories and types of food, muscle gain should not be affected.
Cardio is good for your heart health and burning calories, but it can also prevent you from gaining muscle. One particular study found that running for longer than 45 minutes in a single session breaks down muscular tissue. Another study found that doing more than three sessions per week for 25 minutes each will impede muscle growth.
A protein-filled snack after a strength training workout is usually the way to go. But when it comes to cardio, it’s not as simple as that. To decide what to eat afterward, you need to know some factors. Like how long and intense your cardio session was and what you ate before working out.
The Journal of the International Society of Sports Nutrition has some recommendations. To promote muscle growth, you must consume a combination of protein and carbohydrates shortly after your workout. If you have not eaten for four to six hours pre-workout, you must immediately consume a protein and carbohydrate-rich meal.
If you eat one to two hours pre-workout, you’ll have enough time to promote muscle building even after exercise. Because the muscle-building amino acids broken down from food remain in the bloodstream for up to two hours after eating.
The cardio training you perform can maximize your muscle growth by consuming enough calories and performing strength training exercises. The cardiorespiratory system can supply or recover from all types of activity, even weight lifting. That’s why it’s still important to include regular cardio workouts in your routine.
Final Verdict: Weight Training with No Cardio
A workout plan including weight training and no cardio can benefit women at any age and will not make you bulky. Rather, it helps create a leaner look by building strength and muscle mass while reducing the risk of chronic diseases.
Strength training is also helpful in promoting weight loss as part of an overall healthy lifestyle. You must also include a nutritious diet containing adequate protein intake for your body to function optimally.