I gained 10 kg, became overweight and need to lose weight. I need advice. I also found on youtube April Whitney's channel, that suggests that cardio doesn't really work on petite women who want to lose weight, strength training does. What's your opinion on this?

  1. Cardio helps you burn calories more quickly. Your heart rate is up, you're moving and you burn readily available energy to do so. Weight training help you build muscle which increases your caloric requirements (muscle mass requires more calories/energy to maintain). However, sustainable muscle building, especially for women, is a slow process that requires consistency, adequate protein and eating in a small calorie surplus. So, with weight training, you ultimately burn calories slowly but consistently.

  2. Also wanted to mention to honestly track your calories for a few days. Using an app like Cronometer (it's free and an excellent resource with a huge nutrition database) and accurately (even though weighing food can be a huge pain in the butt) including everything you eat in a day (including drinks, sauces, snacks and alcohol) will generate current your calorie intake. You can then use the app to include exercise, macro goals and calorie goals. It is counter-inuititive to think so, but I find it liberating.

  3. Thank you. I'll try to do them both. But since I need a caloric surplus to gain muscles do you suggest to gain muscles and THEN start a caloric deficit to lose fat OR it's better to lose fat first and gain muscles later?

  4. I think it’s irresponsible for these fitness influencers to tell people not to do cardio. Any person short or tall benefits from better cardiovascular health. YMMV I’m 5’3 and I wasn’t losing any weight just strength training but I lost 50 pounds over a year with cardio ADDED to strength training. Muscle is important but you also need to cardio endurance.

  5. I find that when I do moderate cardio (20 min on the elliptical) in the morning that my mood is better and I'm less likely to overeat for the rest of the day. Cardio feels good. Lifting weights feels good, too, but it doesn't improve my food regulation for the day.

  6. It's odd to say the most. Purely running (next to watching my food intake) helped me loose 30lbs. My muscle definition in my stomach and back isn't great, and that's where some form of strength training would benefit me.

  7. Thank you! I'll try to incorporate both in my routine. To be fair I think I expressed myself badly, in the videos I watched she didn't really say to quit cardio altogether but that it's not going to work in the long run for petites and that we should do strength training

  8. Yessss! I agree. I got put on a strength training only routine but didn’t start seeing major results until I also incorporated cardio too.

  9. Thank you! The thing is that made perplexed is that on youtube I found a lot of people that say not to cut calories but to do more movement instead because petites already don't eat a lot of calories (that was me as well) and any less than 1200 will be very difficult for your body to gain the nutrition it needs, and that's what I'm trying to do but then I found that strength training improves your metabolism so that your muscles can burn more calories but to gain muscles you need to eat more calories than at maintenance level...so I don't really understand anymore if it's better to eat more calories, gain muscles and THEN start a caloric deficit to lose fat OR if it's better to lose fat first and gain muscles later to improve the metabolism. What would you suggest?

  10. Ok I'll try to do both. How many times a week do you suggest? Strength three times and cardio two maybe? I was trying to do cardio 5 times a week but clearly it didn't work, so I wonder how much do I need to do it?

  11. I have a love and hate relationship with some of these influencers especially I have a health care background, sometimes I don’t agree with some of the crap they promote.

  12. i’ve been watching April for a while now, and my takeaway has always been that she’s advocating more strength training for petite woman in order to boost the amount of calories we “can” eat at maintenance bc muscle helps the metabolism. I guess in her experience she’s seen lots of petite women do lots of cardio and eat not enough food, so she pushes for the opposite, bc as petites we naturally have a smaller calories allowance and if being in a deficit is hard for you, you might do better with more strength training.

  13. It seems like people are really anti cardio these days in favor of strength training but I feel like you really need both! I do three days of strength per week and then like two of cardio.

  14. Once My good friend told me that losing weight isn’t as hard as it seems I was good to go. Find what works for you. I’ll advice you to do some researches on good healthy diet cuz it’s truly what will influence your journey. don’t starve yourself like I did. it will backfire. And do researches on your own body and metabolism. What works for me is OMAD+ low to moderate physical activities+ no sugar! I haven’t been much to the gym. So far I’ve lost 18lbs. My goal is to lose 10 more. That’s specific cuz I want my BMI to be around 18,6 like it was before.

  15. Like others said, anything with a deficit will work. The deficit is the thing that makes you lose weight (burning more energy than you're consuming). Cardio burns more calories in a session, but consistently building muscle over time burns more calories in the long run (more muscle = more energy your body expends by simply existing). The bad thing is that you shouldn't be in a deficit for more than 6-8 weeks, or else you risk lowering your metabolism. The other bad thing is that cardio doesn't do much for muscle building, so many people find that they're still skinny fat after doing a ton of cardio and being on a deficit for a while, despite only being 105 or 110 pounds. Cardio alone gives very few people the lean body look they're wanting (but works for some!).

  16. Thank you! I'll try to do both. How many times cardio and strength training would you suggest I do per week? I was doing cardio 5 times a week but that wasn't working

  17. I would do both. Personally, I dropped over 10 kg slowly and in the course of a year just from doing cardio -- with very little changes to my diet (ate out a little bit less, that's about it). But, I was going from completely sedentary to walking/hiking 4-5x's a week for 90 minutes to 2 hours at a stretch.

  18. Thank you! I'll try to do both cardio and strength training. I've been doing only cardio 5 times per week for two months only, maybe I should be more patient.

  19. You’re going to find that in all honesty, working out is only maybe 20% the solution. There is so much conflicting information of “this works better, that works better” it’s all bullshit. The thing that works better is what fits with your lifestyle and what you’ll stick with. The majority of weight loss comes from what you do in the kitchen. It’s all about the calories, and you burn the majority of your calories at rest. Working out plays in very little.

  20. Lots of great advice here so I don’t have much to add. But I do want to defend April (lol) bc I love her and she shares plenty of science/fact-backed information especially in regards to maximizing metabolism. She doesn’t share purely anecdotal stuff!

  21. The thing is that I have a delicate stomach and things like intermittent fasting causes my stomach to produce more acid than normal so it's not something that could work for me. Thanks anyway

  22. Right now I'm following the 1700-1800 cal per day ( it's different on different days) that my doctor gave me, before I used to eat less than that, I'd say from 1400 to 1700 (it depends on the period, I tend to eat more during winter)...but I've always eaten like that so it's not like I was thin, my body was just used to eat that way. For the past 2 months I've been doing cardio 5 times per week (one-two hours per day, it depends on the intensity) to lose weigth but I didn't lose any...I also didnt gain any even though I was eating more than usual though.

  23. Strength training over time helps you build muscle. Having a greater body percentage of muscle increases your daily resting metabolic rate. So you burn more calories all day and night than if you didn’t have that muscle. This is not a quick fix. It takes time to build muscle and you need to take measurements in order to understand the results, as the scale may not budge much while you’re doing this. My advice is to choose one thing to change at a time, make these changes habits and don’t give up just because you slip up.

  24. Sweeping statements like, “no petite people can lose weight from cardio” is like saying all SUV’s only can seat 5 people (we know this isn’t the case). Bodies respond differently to exercises and lifestyles. We all gain and lose in different places. You have to find what works for you and your body. What gives you the best results?

  25. I honestly don't know because I haven't had results, that's why I'm asking but I'll try to incorporate both cardio and strength training into my routine and see what happens. Thank you!

  26. I'm currently following the diet my doctor gave me which has more calories than what I'm used to. I told that to my doctor but she said that I wasn't eating enough...even though I've never been thin even before...I think my body just adapted to that amount of calories because that's how I've always been eating. Anyway I was weighing only the non-packaged food and going off of labels for the rest so I'll follow your advice and weigh the packaged one as well. Thank you!

  27. Weight loss is nutrition, strength training and/or cardio a tool to support said nutrition. Resistance training is for building muscle. Cardio is for increasing cardiovascular health. Ideally you want both, but the long term benefit from building muscle outshines the short term benefit from a cardio calorie burn. But what matters is that you can remain consistent and have fun.

  28. I did cardio for years, but never really lost weight on it past a certain point. I added only one day of strength and one day of pilates to the running (all while calorie counting for months on end and in the beginning eating back my exercise calories). It was only after after adding the strength that I saw a big difference.

  29. I did cardio for years without really losing beyond a certain point. It was only after adding a day of strength that I suddenly started seeing results.

  30. I mean I lost 10kg just doing cardio (and in a deficit) now I do both cardio and strength training and have noticed better results!

  31. I lost 80 pounds doing the elliptical for an hour 6 days a week. I also was in a calorie deficit. I never lifted one weight. Was I toned ? No. Did I lose weight, and regain my health? Yes.

  32. Strength training doesn’t have to be a big deal. I do an hour a week with a trainer and 45 minutes another time on my own, plus walking, and got fabulous results. Not fitness model results but decent. I want to look good and be healthy but I’m not one to go to the gym multiple times a week or make exercise THE focal point of my life.

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