Can You Replace Cardio With Lifting Weights?

[@BSaadeh95]

I’ve been going to the gym for the last 3 years mainly focusing on weight lifing and almost no cardio. It struck me recently when I tried to go for a short run and couldnt endure it for a minute/ran out of breath, its then when I discovered that cardio is very important and you’re not really healthy if you dont have endurance/fitness to run for a short time at least.

[@jasondrake2130]

I've found that people, including most fitness influencers, forget that fitness is more than just looking good, performance matters too.

[@daikatarokamegawa542]

I hear ya there, and I 100% agree that it's important to have the endurance. That said, I would argue with the highly representative, highly scientific sample of my own biased opinion, that a decent chunk of people who goes to the gym, myself included, do it at least 90% for the aesthetics. In another video I replied to "if you naturally had a body that looks attractive to your prefered gender (wide upper section, muscular look, triangle shaped, etc.), would you stop going to they gym?". Yes. Absolutely. 100% would cancel my membership right then and there.

[@parasharkchari]

I have had the same experience, though I've also found that the kind of cardio you are good at can vary widely. For instance, I still can't run 1 mile continuously no matter how hard I try, but I can bike 10 miles nonstop without much problem. 5 minutes of jogging is a struggle, but 30 minutes of boxing (heavy bag work) or 1.5 hours of tennis/pickleball/racquetball/badminton, and I have no problem with it.

[@Hypocrisy.Allergic]

​@@jasondrake2130a lot of influencers only focus on looks, calories in and out, and eat protein and that s it. That s because they don t have a clue about other things

[@c0dakw0lfgaang48]

Our minds have been programmed to think that, looking muscular is equal to being fit, but whats the points of all those muscles if you gas out in one minute of sprinting, low cardio means your heart and lungs are not healthy

[@Aether-Entropy]

Skipped cardio all through my early 20s thinking lifting weights could replace it. Wound up with hypertension in my late 20s. Started running and brought it back down to normal over the course of a year. Don’t skip cardio

[@obi-wankenobi9871]

Gym bros are doing paused unilateral myo rep cable crosses with specific hand positions and grip pieces, but when it comes to cardio the best thing they can come up with is the treadmill, a device used to punish prisoners in earlier times. Maybe if you did some field sports, biking, cross country running/skiing or literally anything but the treadmill you wouldnt hate it so much.

[@NTLMBigBench]

Nah. I’d still hate it

[@MijnheerKoenenpeer]

They punished prisoners with cardio?

[@NTLMBigBench]

@@MijnheerKoenenpeer I mean, I would see it as a punishment

[@jackb08]

​@@MijnheerKoenenpeeryeah they wee first used invented in debtors prisons in England if I remember right. They wanted to make the prisoner experience suck more to punish them for being poor.

[@bAc0nBoY755]

@obi-wankenobi9871 I've been lifting for years and I just had this realization a couple weeks ago, that I could do cardio I actually enjoy🤣 I guess I am a gym bro after all

[@eddiespencer1]

I actually enjoy cardio and try to get in at least 30min every day. I find a little light cardio after lifting helps me recover faster as well.

[@haepisaus]

Heart day is the new leg day 😂

[@bAc0nBoY755]

Recently I've started doing cardio that I actually enjoy and its been a game changer. Hiking a nearby mountain and enjoying the insane view at the top, skateboarding, biking, and even kayaking (although kayaking is low intensity). I've always hated running and will probably never do it again for exercise purposes. May even start swimming for cardio.

[@hakimiarshad922]

I should definitely try it. Thanks. I've been jogging for once a week pass few months, I got to admit it's a bit boring.

[@nicholascauton9648]

When it comes to resistance/strength training, I’m actually quite particular with my exercises and I can occasionally be stubborn with my choices. However when it comes to cardio, I’m the exact opposite. I basically do whatever I feel like as long as I got my heart pumping. Whether it’s cycling, swimming, or walking, among others. The only exception to this is running. Even during my more athletic days when I was in high school wrestling, I hated running.

[@idontsimpforkuroneko8090]

Im happy he still uploads til this day cus I just started working out lol been very helpful

[@P_Mann]

Anyone who has a lot of muscle mass and scuba dives will experience the increase in calories expended as they burn through their tanks faster than less muscular people at a similar level of close to zero activity (assuming they aren’t scared/stressed and can achieve neutral buoyancy, of course).

[@harambe8372]

Oh interesting. Nice to hear a realistic life example of how it affects calorie expenditure rather than some abstract number of percent/hour which doesn’t really say much to me.

[@rajendranadarajan8931]

You need both. For most regular folks who aren't competing in bodybuilding competitions but just fitness in general, go for one day weight training and cardio the next day. Repeat.

[@GreasyFox]

Remember, our ancestors did cardio and strength training simultaneously, by hunting and gathering, then farming.

[@chryras7848]

PictureFit: Share it with your Cardio loving friends Me: So no one

[@BEESKIT800]

Thanks!! You have such a friendly voice I love listening to you speak. The info you give is also great. Loved it

[@FNHot]

I've always thought of wanting to lose weight, like wanting to shovel snow off your driveway. You can get out there, every day and shovel, while it's constantly snowing, but that's a suckers game. That is what most people do with cardio and losing weight, they run their asses off, while still eating poorly. What you really want to do, is install a heated driveway, and make it snow far less. That's what a good diet and weight lifting does, you increase muscle, you burn more calories, and you eat properly, you make it snow less. Bam, you look amazing, very little shoveling needed.

[@scrillthebeast2066]

The hybrid would be taking light weights and do more reps really fast

[@emerson-sheaapril8555]

I life heavy weights and lift them very fast. Makes you want to puke, it's great. Then I go do cardio to decrease my heart rate and for something less intense.

[@harambe8372]

Cardio literally is a repeated movement over and over again that isn’t too much resistance. Therefore implicating in the video that lifting is something that cardio is not is false. Since lifting in the manner your mentioned is lifting, but cardio as well.

[@emerson-sheaapril8555]

@@harambe8372 have you seen those videos where people are running on the treadmill and trying to lift weights...often something big and awkward...at the same time? They are hilarious. But yes I agree with you, especially with machine weights you can go through a whole routine without stopping for under an hour. Just going from machine to machine, never stopping.

[@SaVarMatner]

0:34 made my day 🤣🤣🤣🤣🤣

[@LightningSnake]

Both are necessary, especially for weight loss Do only Cardio and you will lose muscle Do only Weightlifting and you'll lose other benefits that Cardio gives

[@mattconverse6485]

I am not anti-cardio, I have it incorporated into my daily routine to varying degrees. However, there is some nuance here. Are you talking zone 2 cardio, or all the different zones? When I do my cardio I usually try to stick in the zone 1-2 range, maxing out at zone 3. When I lift I am in zone 3-4. In the end the activity should balance out in that I am hitting those zones, regardless of the activity I am using to hit those zones. For example, is any activity consistently at a zone 2 pace better than any other activity? Or is the value that you are in zone 2? You will gain efficiencies in the activity you choose for sure as it will improve muscle memory and skill development, but it terms of heart health it's not like your heart knows you are running versus hiking if all things are equal.

[@aethylwulfeiii6502]

Always found cardio more fun than weight lifting because of the speed and adventure inherent in cycling running and open water swimming. Stationary cardio is doing something wrong.

[@daikatarokamegawa542]

Sadly, most of us city boys don't have ready availability of such, and must rely on activities that can be done within walking/short drive distance, and within a moderately large space

[@luzhang2982]

@@daikatarokamegawa542there is the thrill of avoiding traffic and trying not to get run over

[@daikatarokamegawa542]

@@luzhang2982 Also know as "the Calvin's dad method".

[@conduit242]

Just do strength endurance training like kettlebells in Zone 2 🤷‍♂️ Facts.

[@Brusttraining]

only cardio i like is kickboxing but only because the coach pushes the whole class. and riding bike high

[@ralf72004]

I do at least an hour of cardio a day and thanks to my cardio I recover very quickly only taking a 1 minute rest in between sets when lifting it doesn't matter if I'm doing heavy triples or sets of 8-15 reps and still progressing

[@HotShot654]

Very interesting video!

[@OhiChicken]

For me specifically, lifting gives me more confidence because I know I'm finally doing something about my health I'm less likely to want to overeat vs a cardio only day, although I incorporate both. Usually a low to medium speed on the elliptical because it is the easiest on my injured knee and then I do my muscle group for the day and then a round or two of HIIT (1 min slow, 2 min med, 30 sdconds highest, 1m30s low) then leave. I leave hungry but with a burning desire to eat something that will only benefit me. It's a feeling I didn't know existed since I come from a 10 bag of chips a week family.

[@messman10]

What about doing weight lifting in circuits without rest between sets: like going from biceps to shoulders without rest. The weight lifting then becomes low level cardio. That could replace a tiny bit of cardio.

[@danqodusk8140]

The little guy always studies the current, relevant studies. He knows his stuff!

[@foxdogs1st]

All cardio is is getting your heart rate up so, Yes. I personally wear a fitbit and my heartrate goes up at times and down, just like interval training.

[@CheeseWisconsin]

Man.......Little Stevie going for the throat.

[@TheBody-l6u]

this man was talking about losing fat i came here to find out if you can replace cardio with lifting weights

[@wiki3065]

Best of both worlds: super-series! 💪

[@TheDTVOfficial]

I do high intensity cardio once a week, every Monday (7 kinds of aerobic exercises done per circuit in 3 circuits, where each round of exercise is 1minute and the rest time is lowered by 5 seconds after every circuit, starting with 20 seconds and ending with 10 seconds).. Tuesday and Friday is pull day, Wednesday and Saturday is push day.. Thursday is stretch day.. Sunday is rest day.. I realized that cardio is really needed because it helped me improve my resistance training.. the difference it made was very noticeable when doing barbell squats.. Without cardio I was stuck in plateau.. With cardio, I was able to increase my volume even more..

[@thetissuebandit5815]

No legs...?

[@TheDTVOfficial]

@@thetissuebandit5815 during push days i do squats (works the quads), shoulder press, calf raises, bench press then overhead triceps extensions.. crunches to finish it off.. during pull days, deadlift (works the hamstrings), barbell row, lateral raises, bicep curls, shrugs.. then leg raises to wrap it up..

[@adriaanmorosan]

Haven’t we got the EPOC out the way already, it literally burns 40+ calories extra over 24hrs.. Just do your cardio, whatever you might be into👌🏼 Your future self will thank you and no you won’t lose your mass👍🏼

[@ayasha89games66]

When you're lazy and fat, every little bit helps. It's a weird hill to die on to want to anti-promote calories at no extra effort after the weight training session....but we each have our own views.

[@adriaanmorosan]

@@ayasha89games66 Bro, respectfully what are you talking about? 40 calories within a 24hr span i close to none, that’s why I am basically saying stick to liss cardio for extended periods of time on top of weightlifting. Not sure where you’re getting at, but feel free to help me understand if I misunderstood it😅

[@tonyoliva6715]

Source?

[@adriaanmorosan]

@@tonyoliva6715 Check out Jeff Nippard 👍🏼

[@mikafoxx2717]

I think cardio is misunderstood. Aerobic for most is uphill hiking, fast walking or slow jogging. Running is high intensity, sprinting plus low intensity strady state is probably ideal. Weight lifting can be cardio as well, if done for long enough, with enough intensity. Full body's 3-4x a week with less/no time between sets (alternating muscles) will get your heart going.

[@mazkasr8542]

Everytime i do cardio it's almost guaranteed that i will get cystic acne :(. And yes i did wash my face immidiately after. I even do a whole skincare routine.

[@WarholaSoup]

Love it, thanks

[@gunlancegodaurel1361]

Thanks, now I can show this to all the fools mocking me for doing 30 mins of cardio as warmup before doing resistance training

[@impurfekt]

Damn little Stevie is killin' it!

[@Miks_Petersons]

Great job on Netflix documentary man. Recognized your voice on Robinhood documentary narration.

[@b.n9076]

I can’t sprint against a jacked guy but could maintain a decent speed for miles :) since I’ve always walked two miles to school and back, about 40 to school and 40 back.

[@Olav_Hansen]

I have in the past tried losing fat by cardio, but this was never really succesful because it only increases hunger. Now however I've started trying to gain muscle and make sure to eat a lot of protein, and while the overall pounds aren't flying of at the moment I am surely losing body fat at a rapid rate.

[@jocaingles8464]

When I first joined the gym, I couldn't properly run for a minute straight. The instructor put me in the treadmil everyday and I did it and got better at it. I changed gyms and I stopped cardio altogether, focusing on strength... when I tried a short little race after months of no cardio, I was better than previously. Turns out if you put 100kg+ on your squat, you run better, who would've imagined

[@2ndlife1]

My job requires a lot of cardio but I was still gaining weight until I started making sure I was in a caloric deficit and lifting weights. I spent last weekend eating like crap but still working out and I gained weight. That caloric deficit is everything.

[@hakimiarshad922]

Same with me. I'm currently working at the restaurant. It is tiring as hell. After I'm in calory deficit, I begun to lose much weight.

[@abcdefgh4404]

After I started doing more cardio than lifting my overall health and well being increased tremendously.

[@lisamurphy3675]

Balance the two- example: 3 days cardio, 3 days weight training.

[@F.R.E.D.D2986]

I honestly found that. Right after I can run a quarter of a mile no problem, I literally do not get tired after I lift weights. As in, the most they'll do is knock a bit of air into into me. But that's it, no changes to my heart rate, and I don't even sweat anymore. Yes, 3 sets of heavy weights. Strength training. Shut.

[@Amesang]

I'm instantly reminded of Farmer Burns' _Lessons in Wrestling and Physical Culture_ which outlined a number of fast-movement exercises involving 5 lb. dumbbells… which probably isn't _quite_ the same thin.

[@ajwalker4416]

Thanks for this report. I will continue to do both as that works best for me at the time. But I've always wondered about the "types" of cardio studied. How does a rowing machine compare to walking on a treadmill? The rowing machine incorporates more muscles overall so it would seem like the best of both worlds?

[@FleshToDust]

Just do both. Cardio for internal health and weights for muscle and strength. You need both. 1 hour of cardio and 1 hour of weight training.

[@OtavioFesoares]

I did the opposite for a couple of years. I was obese and did nothing but cardio every day, thinking I’d be able to retain muscle and shed fat at the same time. I ended up looking like a twig! I went from 6ft, 267lbs to 138lbs in 6 months (I was eating at a deficit as well). My TSH levels were too low by the end of it (T3 and T4 were normal), but surprisingly, my androgen and adrenal levels were all fine. However, my mood was horrible and my insulin sensitivity was so high that I could pass out from low blood sugar if I consumed anything high on fast carbs. Took me a few years to recover to a healthy weight and I do cardio everyday still, but mostly on short, intense bursts (on a bicycle). I’ll do sprints once every two weeks on a treadmill as well.

[@mikafoxx2717]

Do some weight training!

[@EdgarHernandez-uu4iw]

Punching the bag 20 minutes 3 days a week is more than enough for me lol

[@lucasseuren4180]

So the answer is no, because both have very different goals. It's a strange question to ask and I'm surprised the research is being done at all given how much we know about how the body works and adapts. Basically nobody does cardio to build muscle. Sure you might get some extra muscle from swimming, cycling, or rowing, but that's a side effect. You cannot get the benefits of cardio through lifting - you neither build your aerobic base (too much rest, too high intensity) nor your VO2 max (not intense enough, work too short). The word says it, we do cardio for cardiorespiratory fitness. Everybody should do both. Not just for health, but you can actually improve your muscle gains with good cardio, cause you can recover faster.

[@larrycapija3361]

Wich is the best type of cardio? Jumps, running or swim?

[@filipe_paixao]

Just train more times 💀 Low intensity cardio isn't hard nor places any noticeable burden on the body. But it sill gives the health benefits + the Aerobic system uogrades

[@ww2200]

Can anyone tell me is HIIT consider cardio exercise? Or only those treadmill/cycling thing is cardio?

[@UnknownUnknown-gs8kv]

Martial Artist/Body Builder here, Do your cardio. But if your tired of the treadmill like me and probably everyone. Try just setting a high step goal to get outside and get some Vitamin D, very good for mental health. A peaceful option. Or the opposite route. Put on some gloves and go ham at a bag. Short and quick rounds. Efficient. Boxing is in my opinion the greatest cardio out there as boxers and fighters need to be in the best cardio shape possible to last in the ring. You’d surprise yourself to see just what a 1-2 minute boxing round can do to do.

[@benc5152]

was running 10 miles a day for a few years but found i had a hard time gaining muscle, now i do 5 miles every other day which is working perfectly...and cool channel!

[@PiePye]

Can u do can medicine balls actually give you strength?

[@IrvingDL506]

EPOC is overrated as f, it burns 50 cal max, so no big deal

[@RatamisPrimeBROGamerNZ]

weights 1st, cardio finisher...doesnt have have to be a long session at all.

[@kanthanakthoeun4817]

Hello Picture Fit, can you make a video that talk about Steam and Sauna for weight loss?

[@Pastwoven]

when doing a body recompistion can i replace cardio with soccer training?

[@deltrise53]

Could you do a video about bfr training or kaatsu training

[@GreenJuiceGuy27]

Can you make a video about Bloob flow restriction training (BFR)?

[@Dilly_Dil1y]

Been doing max incline with moderate speed walk . 😮‍💨

[@apolinarfonseca2289]

I think people forget that the heart is a muscle. Cardio is one of the best ways to strengthen it. And it's one of the most important muscles to keep strong because if it's weak you know what happens....death.

[@raymontepires]

Can you make a video on calisthenics? Any researchs on it? Tks❤

[@matt88townsend]

can you do a video on chest expanders please?

[@jugzster]

What’s the point of all your strength and muscles if you’re going to die early from all sorts of cardiovascular diseases? Lesson is, do your cardio

[@shaundanielsy5821]

just wanted to ask, how about lifting weights in rapid succession? can you consider it as both cardio and resistance that can give me both their benefits? like sprinting with ankle weights or fast kettlebell swings? thanks in advance!

[@Bvggerffpls]

Look up metabolic conditioning or 'metcon'. That's pretty much what you just described. There is research backing up its efficacy

[@Gab8riel]

A kilogram of muscles increases bmr by like 22 kcal. It really bothers me when I see gym trying to sell the lie that building muscle will make your bmr sky rocket. Specially considering how slow building muscle realistically is, specially for women.

[@paco18897]

I work as a custodian and burn about 300-600 calories at my job and thats just by steps lol but Mon-Fri right I work out 4 days out of the week and I lift weights and do cardio but ima just do a 10 min warmup of cardio then just lift weights no more cardio fr I will let you know how it goes 💪🏼😂

[@loganwolv3393]

Let's be honest for very long term fat loss, lifting weights is clearly superior to cardio because that muscle mass that you get to keep (wich is not so hard) burns extra calories every single second.

[@RonnieAttema]

No, it isn't. If you work on your cardio you will put out power numbers that will absolutely dwarf all potential extra burning because of the extra muscle mass. I have a weight of 68 kilo's, but burn around 800 kcal for every hour I cycle in zone 2 and for higher intensity work it even a lot higher

[@loganwolv3393]

@@RonnieAttema Well, when i was overweight (i'm 187cm tall and at that time i was about 87-89kg of weight) i wasn't very active, but i did like to go out on a cycle. But now that i go to the gym and actually lift weights even when i want to go past 83kg ngl it feels much harder. And at the gym i sometimes do hard cardio, but i usally like to lift heavy to gain muscle mass.

[@idiramara1]

@@RonnieAttema it totally is lmao

[@loganwolv3393]

@@RonnieAttema Sorry for late 2nd reply, but of course it depends on lifestyle, if you can't be active all the time then yeah building muscle in your limited time frame i think will be a better strategy, but if you got lots of free time then honestly i agree with you. Muscle is not easy to gain but also not super difficult to maintain.

[@linling1240]

“It depends”

[@wisemonkey8485]

Its weird how our human body works, like how someone with a fit aesthetic body couldn't run for more than 1-2 minutes without running out of breath compared to someone who just run every other day with am average looking body could run for 10 minutes until they will run out of breath

[@bunnybag]

My trainer makes us do Circuit Training for a week once a month. I'm so glad, it really helped with my endurance. I used to do skipping everyday, but I've skipped it now xD These days it's just a weekly football match, and walks.

[@ab-15188]

Or can you replace weight lifting with cardio?

[@mpireoutdoors5274]

One question; if cardio burns so many more calories then how are bodybuilders lean whist eating thousands of calories? Because growing muscle burns calories, as does maintaining muscle. But yes medium intensity cardio is basically required for capillary development amongst other things but still f*ck cardio. But still do it.

[@BobSmith-oo7ei]

Good Cardio: Swimming. Boxing/kickboxing Disaplins. Brizilian Jujitsu/Sambo/Wrestling disiplins.

[@aethylwulfeiii6502]

The good one is the one you stick to five days a week minimum.

[@KyleGordon-q5w]

You should do a taurine video

[@pjaworek6793]

Both, not depends!

[@Jeffdachefz]

Cardio? You mean lift weights faster?

[@Quran_eee]

I do cardio too much man

[@stevievorce6481]

Can the SAUNA replace cardio?

[@Thezuule1]

Sure, just lift weights really fast until your heart rate is in zone 2 and then keep it there for a while..

[@aethylwulfeiii6502]

Real cardio has all zones, even zone 5. The speed you get at zone five outdoors is amazing when you can sub five minute mile.

[@OtavioFesoares]

Weight training CAN build aerobic endurance, especially if you are a beginner. If you’re intermediary to advanced, weight lifting can still build aerobic endurance, as long as your heart rate stays on Zone 2 or Zone 3 for most of your workout. For most people, their heart rates usually tend to spike to Zone 4 or Zone 5 during a set and then quickly drop to Zone 1 during rest. To counter that, shorter rest breaks can be used, along with higher repetition sets, drop-sets and lighter load supersets. Will this build as much aerobic endurance as aerobic exercise itself? Absolutely not. Is it effective at building aerobic endurance? Absolutely yes. This approach should be avoided by those who are looking to build sheer strength.

[@mikafoxx2717]

This. People say cardio and you don't know if they mean zone 2, or zone 4. Muscle building can be either of them, the number of reps really doesn't matter for hypertrophy so you can do longer sets til fatigued and less rest to keep it up higher, or you can go heavier and more rest.. it really depends. If you do 2hrs a day 4x a week don't full body you'll get a lot of cardio in as well..

[@L0Ls0ul]

Instructions unclear, marathon failed

[@stonehenges5722]

just run

[@serkan5951]

Dont skip cardio day

[@celtictheknight]

You can replace lifting weights instead.

[@SHDW_TS]

Don't skip cardio.

[@hemenkareamg6957]

Great Chanel

[@kevinbihari]

I challenge all of you to do lunges with your 30 rep max. Do 30, then swith legs and do 30 more. If you make it you have mu utmost respect. (You'll have it anuways as long as you try)

[@jacobramirez4894]

No

[@georgeemil3618]

Bike to the gym. Do your weights. Bike home.

[@Ru4444]

Do u really look like that in real life?

[@kalterverwalter4516]

Don't know about the laet part. My calves tell lies. 😂

[@mserrano816]

No.

[@luzhang2982]

How many fat bikers do you know? Swimmers? Runners? You effectively need an energy surplus to gain muscle mass. You aren’t going to realistically gain muscles on an energy deficit. The same muscle mass gain isn’t necessary for cardio. You’ll lose high calorie’s regardless of the muscle mass- yet still benefit from cardiovascular system. In the end though, how many fat cardio athletes do you see? What is their body type? Meanwhile resistance training ultimately means bulking up for strength. The strongest men are also some of the biggest guts. . . and bodybuilders go n crazy cut phases. If you want to get big, bulk clean and do progressive resistance overload with energy positive diets and plenty of protein If you want to actually lose weight, do your bloody cardio,

[@JohanSmalls]

The first rule of doing cardio successfully is to stop calling it cardio. I'm dead serious. People who call it "cardio" are those who see it as a chore rather than a sport, a means to an end or a method to reach a goal. (Much like this video). If you're a body builder who thinks about "cardio" as just another exercise you won't be doing it for a long time - especially not on those ridiculous cardio machines in your gym. Just forget about these. Have you ever met a person who told you how they have been doing an elliptical trainer or rowing machine workout three times a week for the last ten years? I don't think so. People get on these machines in January, but by the end of March they are those who tell you that cardio just wasn't their cup of tea. The only way of doing "cardio" successfully is picking a "cardio" sport and become passionate about it. There's running and there is swimming, road biking and cross country skiing. There are hiking trips and kayak tours. Pick one and think about how to reach a goal in these sports. Think about how your training to that end should look like. Then, and only then, will cardio be effective in a long term sense. But be warned. You will stop caring about what your body looks like, you will stop being that kind of person who wants to be lean or muscular. You will find yourself at a point were this is irrelevant if it is not a means to an end. If your coach tells you, reducing your body fat percentage to 11% to get closer to that sub 3 hour marathon pace, you will simply "go to 11%" but not because that's your goal. Your goal is that sub 3 hour marathon. Or simply put: 1. If you see sports as a means to get the body you want - you'll fail at cardio. 2. if you see your body as a means to accomplish your goal - you'll succeed. If that's not you - leave it. Pump some iron and forget about the stepper.

[@reesefleece]

All I'll say is, in terms of losing weight, when I used to do cardio with no weight training, it did nothing for me except make me more hungry and I never lost weight. Instead, when I focused solely on weight training, my excess weight shredded off. I suspect it has to do with the insane energy demand that the repair of muscle tissue has, coupled with positive hormone changes and craving changes that lifting weights made me had that cardio didn't do for me - because most fat people have craving and hunger hormone issues, as well as insulin resistance. Weights (or calisthenics! Doesn't matter) really do help those a lot in my experience and though occasional research I've done, way more than cardio alone did. And to be honest, I'm glad I only lost weight once I started weight training because I would've just lost way more muscle too with the fat if I only did cardio. Cardio's not a bad idea for heart health though, lol. My comment is only in relation to bodyfat loss.

[@luzhang2982]

The real reason you didn’t lose weight was because you ate too much, and frankly ate wrong. Weightlifting also correlates to a diet change, and its hard to eat too much if you’re eating relatively clean. Ultimately you used more calories than you ate, with different diet types helping to support hunger saiety.

[@reesefleece]

@@luzhang2982 Yes i'm aware of calories in calories out. My whole point was weightlifting made me crave a protein rich diet which lends itself better to being in a deficit, while cardio on its own for me only makes me crave fat and carb rich foods with high glycemic indexes which tends to put people in a surplus. This was just my experience. I now do both but with with a way higher focus on weightlifting.