Anyone have any luck with weight loss/toning up without cardio?

[Joolie567]

I could find you hundreds of excuses as to why I "can't" do cardio, so I'm trying to shift my focus of loosing weight through cardio to toning up by other means. I was trying to loose about 10 - 15 lbs (which was going poorly), but I don't really care what number the scale shows (I weigh 147 currently). I just don't want to be "squishy" anymore.

I've always heard the only way to build muscle (and loose weight) was by including cardio, so my question is have any other FitBit users been able to see toning (smaller belly, less jiggly thighs) without including cardio? If so, what sort of exercising worked for you? I was thinking starting one of those 30 day sit-up/push-up/squat challanges, but I didn't know if cardio is a total must. I sit at a desk 8+ hours a day, but I do use my lunch break to walk and I walk my dog every night. On average, I burn 2,100 calories a day and I try to eat between 1,400 - 1,600 calories.

I should note that I don't have access to a gym at this time. I was looking for home-based activities using minimal equipment (if possible). 

[A_Lurker]

Cardio is good for many reasons, but I've lost weight (way more than you need to lose) without doing any formal cardio.  If you're interested in bodyweight exercises, I've found this site a while back that is a good starting point.

http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere

Pick an exercise from each section, master it, then go on to another from that same section.  Rotate them so your body doesn't get used to one specific move.

[CJinAZ]

Yoga offers many toning exercises.  If you don't want to join a class (no time), look up toning yoga poses on line, for ones you can do at home, for your target areas.  Make sure you have a mirror, so you can make sure your form is true.  Planking is another form of toning.  The only equipment needed for either is a yoga mat, which can be rolled up and tucked away when not in use.  Squats/crunches/sit up if done incorrectly, will cause the muscle to build out, not flatten.  Check the exercise you do, to make sure you are inhaling and exhaling at the correct motion.  Good luck!

[JohnRi]

Cardio, any form, is the best way to lose weight.  However, toning requires doing weight training, or muscle exercise.  IE situps, push ups, crunches, etc.  I used to be the cardio king.  Doing 2 hours a day.  But now that I'm closer to my goal weight, I'm doing 45 minutes of it.  Mainly I do it so I can simply eat more.  I work from home, so I'm extremely inactive now.  45-50 minutes on the stationary bike is about all the exercise I get. 

But I have added weight training after the cardio. I do about an hour of heavy arm and upper body every other day.  And on the other days, I do a leg, lower body, abs work out, that is mostly just body resistance based.  Squats, leg lifts, jumping jacks, side crunches, cross crunches, crunches, stretches, planks, etc. 

My abs are in terrible shape, so I do a lot of work on them. 

But toning, and adding muscle takes A LOT of time.  Men can only add maybe 2 lbs a month, and women, the max is about 1 lbs a month.

But my hour of weight training burns 250 calories.  My 30 minute bike ride around 500 calories.

So you can lose weight just doing simple non cardio exercises.  But it takes a lot longer to lose weight doing it.

Cardio is also good at strengthing your heart and lungs, and reduces your resting heart rate.

[emili]

Support everything everyone has said. Cardio is good for losing fat- strength training is good for toning up what you have left. If you are not interested in seeing a smaller number on the scale, you want to see a smaller number in a tape measure then lift, yoga, pilates, etc is the way to go.

Just to echo heart health- that is achieved through cardio- even if its a good paced walk for 30 minutes a day- its worth doing.

[DanielleinDC]

A good brisk walk can be considered "cardio". I don't run or do extended dancing. I just walk--a lot. 

I'm trying to burn fat and tone my muscles, atlhough while I'm fighting this cold, that's been put on hiatus (although there isn't much that will keep me from walking, walking, walking).

[dragonpupps]

Cardio is very good, it helps keep your heart strong. But if you don't want to have to do cardio, just watch what you eat, restrict sugars and excess carbs and fat, eat some more lean protein. Also strength training does help burn some calories.

[philly78]

Lift weights! You can buy some weights and lift at home if need be. I lift heavy 4 days/week and do HIIT workouts 2-3 days/week. One of the best decisions I ever made for my overall health and well being was to start lifting. My bodyfat percentage is decreasing and I'm getting stronger and leaner. The only regret I have is not starting sooner. 

[Veteq83 · Accepted solution]

Cardo is completely unnecessary for the process of losing weight (fat). Don't get me wrong, it's great for improving overall health, especially heart health and endurance; but for weight lose it's all about the diet.

If you want to be "less squishy", the best way to do that is to build muscle. Muscle makes you harder and improves your BMR. The best way to build muscle is resistance training (not cardio).

You can lose weight (fat) and become harder with resistance training and diet alone. Adding in cardio will help your overall health and endurance, but you should never rely upon it to lose weight (fat). In fact: neglecting resistance training puts you at risk for getting "skinny fat", meaning that you're slender, but you still have a high bodyfat percentage and are even more squishy.

[Mukluk4]

Even The Rock does an hour of cardio every morning.

[Veteq83]

Yes, because The Rock needs cardiovascular conditioning.