Cardio or Strength Training?

[jackie1533 1]

Hi all!

I’ve heard differing thoughts on what’s more important in the early stages of weight loss surgery. I’ve heard muscle training will help speed metabolism, and I’ve also heard if you do muscle training first it will only turn fat to muscle and you want all the fat to go away and then build muscle.

Anyone have any input or advice on this? Thanks so much!

[ShoppGirl 3,402]

My program stresses strength training. While cardio is important for your overall health as well the strength training will contribute most to weight loss.

[Soon2bFit21 109]

It’s impossible to turn muscle into fat or fat into muscle - they are completely different tissues. The problem lies within people who already have a high amount of muscle mass and gain fat as well, which makes them look bigger. Strength training is beneficial for everyone as long as you have clearance from your doctor (normally in the 6-8 week range). Increasing muscle mass increases your metabolism, bone density, and overall healthy look. I see many people who skipped lifting after Bariatric surgery and they tend to have less favorable outcomes when it comes to their “after” build.

That said, it is hard to build muscle when you are in extreme calorie deficits post surgery, so there will not be a large change in muscle mass even with good genetics.

[lizonaplane 1,605]

2 hours ago, Soon2bFit21 said:

It’s impossible to turn muscle into fat or fat into muscle - they are completely different tissues. The problem lies within people who already have a high amount of muscle mass and gain fat as well, which makes them look bigger. Strength training is beneficial for everyone as long as you have clearance from your doctor (normally in the 6-8 week range). Increasing muscle mass increases your metabolism, bone density, and overall healthy look. I see many people who skipped lifting after Bariatric surgery and they tend to have less favorable outcomes when it comes to their “after” build.

That said, it is hard to build muscle when you are in extreme calorie deficits post surgery, so there will not be a large change in muscle mass even with good genetics.

I agree, except that you don't have to go to a gym and strain and groan under barbells or even do traditional "lifting" to gain/retain muscle mass. Isometric exercises or other exercises that use your own bodyweight can help with this. You can use videos on YouTube or ask your treatment team for muscle building exercises or even look into things like leg lifts, wall push ups, planks, yoga, etc. All of these will help prevent you from losing too much muscle mass as you lose weight.

I should take my own advice. I hate doing these type of activity. They are so hard and I find them boring.

[Soon2bFit21 109]

9 minutes ago, lizonaplane said:

I agree, except that you don't have to go to a gym and strain and groan under barbells or even do traditional "lifting" to gain/retain muscle mass. Isometric exercises or other exercises that use your own bodyweight can help with this. You can use videos on YouTube or ask your treatment team for muscle building exercises or even look into things like leg lifts, wall push ups, planks, yoga, etc. All of these will help prevent you from losing too much muscle mass as you lose weight.

I should take my own advice. I hate doing these type of activity. They are so hard and I find them boring.

Body weight exercise are a great start, especially for newbies or someone feeling uncomfortable with traditional lifting. Either way, it’s still incredibly difficult to build muscle mass in a large calorie deficit. Post op patients that are back to “ new normal” eating will see the most gains since their overall calories will be higher.

[XtinaDoesIt 196]

@Soon2bFit21 so do you think cardio is better in the beginning while calorie intake is lower? I'm also contemplating this question. I'm about 10 weeks out. I can only get in about 700 cal on a good day.

Edited April 17, 2021 by XtinaDoesIt

[Soon2bFit21 109]

As long as you’re cleared by your Dr, I would start adding in some lifting in that time frame. Nothing heavy or too strenuous and work up if you have not lifted before, I would definitely recommend you have a few sessions with a personal trainer or someone that you may know that can show you proper form to make sure you’re doing the exercises correctly. Also, power yoga can help build some muscle and flexibility while keeping everything body weight if that is something that interests you as well.