is it a MUST to do strength training? not just cardio?

[Waltzing]

Hello everyone!
Firstly, I apologise if this question has allready been asked but...
After reading through alot of threads on this forum, and other sites i've discovered that strength training is definetly included in alot of peoples gym routines. So my question is, is it a must?
right now I spend an hour on average at the gym doing cardio work outs, cross trainer, treadmill and recumbant bike but the only real strength training I do really is the rowing machine. My goal is to loose weight rather than build muscle, and at my current weight i'm not going to end up with loose skin if I reach my goal weight. But should I do it anyway? will it increase weightloss?
thankyou in advance!

 

[Trusylver]

It is not esential but it is advisable. When you weight train while loosing you maintain your existing muscle mass which keeps your metabolism up, helps you achieve the fit look most people are after rather the the skinny but still unfit look. By just doing cardio you will loose more existing muscle than if you weight train, not just the fat.

Strength training also helps improve bone density for when you get older.

 

[TheRedEyeJedi]

Personally - I have found it to be even more important to do strength training. Remember resistance training can also be aerobic too. Bench press, dealifts, squats are all you really need - all of them work core muscles and will leave yoou gasping for breath just as much as a cross trainer. Weights will make sure you maintain muscle while losing fat. There is a danger you can start eating into muscle rather than fat if your in deficit and only doing low impact cardio. Your not gonna bulk up if your in calory deficit on a diet and doing some weights - you might find you build a small amount of muscle as a beginner but it wont continue and it will be a good thing. ... it will also improve your cardio, metabolism, stance, your core and your general health and state of mind and will mean you actually look fit - rather than just thin

Cardio and weights together are preferrable - but if your only doing one - I would always pick resistance work over cardio.

 

[Steve]

All depends on starting point.

But by and large I'm of the opinion that most people should be doing some form of resistance training. The leaner you are the more it should be based on true strength training. The fatter you are, the more it should be based on metabolic training (basically cardio with weights).

 

[Singerjohn]

You wont lose much muscle doing JUST CARDIO as long as youre eating clean proteins. People say you will lose a lot of muscle and just be lean, thats not true. As long as you are replenishing your body with protein at your meal times, (at least 2 servings a day and 1 gram per pound of body weight is recommended, but not necessary ) you will be fine. I have been doing cardio only since I cant lift any weights due to a neck injury and ive lost no muscle. I eat meal replacement bars with high protein and low carbs, salmon, steak, chicken breast, egg whites, vegetables, and lots of water. I still have the same muscle mass as when I started, and I do a lot of hard cardio! Did I mention I used to bodybuild? So I know a lot about carb to protein ratios and how to not lose muscle. People argue with me about it all of the time, but how does my muscle mass stay the same if its suppose to go down by incorporating NO strength training? Because I keep my proteins up!

 

[Steve]

I'd only suggest 1 gram of protein per pound for protein intake for leaner populations. You're an ex bodybuilder supposedly so remember who you're talking to. Many around here have a lot of excess fat to lose, so in reality, the recommendation should be based on lean body mass.

When you're already relatively lean, your lean body mass is close to your total body weight so 1 gram per pound of total body weight works.

When you're overweight/obese... 1 gram per pound of goal body weight is a much better metric.

And unless drugged... mostly everyone loses *some* muscle while eating hypocalorically. The more fat you are, the less likely appreciable muscle loss is going to occur. The ligher/leaner you are, the more likely it is to occur.

Genetics are the ultimate arbiter when it comes to muscle loss while dieting. And yes, eating adequate protein certainly helps... excess aminos floating around the blood stream will be preferentially tapped into before muscle. But you can't deny that progressive strength training also plays a significant role.

 

[Singerjohn]

My post was supposed to say " 2 servings a day, or protein with every meal, or 1 gram of protein per pound of body weight". And no, im not supposedly and ex-bodybuilder, I WAS a bodybuilder. Also, I wasnt making a statement to the obese or very overweight person since the OP didnt state anything about being obese or very overweight. If the case is to lose excess fat, and your just overweight, 1 pound per pound of body weight is fine. Also, as you mentioned, 1 gram per pound of target body weight is fine too.
I do things differently than most because of my experience, but my advice is to the regular person looking to lose weight, change eating habits, lean out, or build muscle. New things have developed in the world of weight loss and also body sculpting in the past 10 years that im trying to get educated on, but the old school systems still work pretty flawlessly as long as you utilize them properly. Manipulation and confusion of the body works the best along with your eating habits, diet, and commitment.
I for one, carb deplete. I wouldnt recommend it to most. I have a bad eating day once a week (If I feel like it), and therefore can afford to eat what I want on that day (usually Sundays). I dont over do it though. I eat something I really want and miss, and not in excess. I dont feel as I cheated, not do I feel guilty. I do however, spend 30 extra minutes on the treadmill due to it. I also raise and lower my calorie intake to play with my bodies metabolism. That works wonders for weight loss. Weight training (or resistance training) is a great thing to add into your workouts. More calories burned, and you get to work all of the muscles that keep you toned. Strength training plays a signifigant role as Steve said.....as long as its safe for you to do. I wish I could weight train right now, but doctors forbid it at this time.
If you have nothing else you can do but cardio, it will work great as long as you are doing it right to get maximum benefit out of it. Feed your muscles, and feed your body. Never starve it because it will go into "starvation mode" and retain most of what you eat as fat because it doesnt know when it will get fuel again. Its your bodys survival defense. Lots of people starve themselves to lose weight, but only find that theyve gained weight. Lessons learned.