this may be a dum question...here goes

[SassyQ]

hey all i would like to thank everyone for helping me out on here. you guys are all really supportive and very cool.

My question is ..Im trying to lose weight about 20 lbs to be exact. Growing up i was always told that to lose weight you have to do tons of cardio. People would tell me dont lift weights because muscle weighs more than fat. They would tell me if i lift weights my weight will go up and i would look bigger.

but im curious as to how does lifting weights assist me losing weight. I honestly believed that cardio was the only way to burn fat before i started reading on here.

i know it may seem like a dum question but i am just learning about how to eat properly and work out properly. thanks to all

 

[drewbolic]

not a dumb question at all.Its a good question in fact.Ill try to answer.
Strength training burns calories like cadio,cardio burns more cals but aerobic exercise and cardio wont produce new muscle growth.
Muscle weighs half the volume of fat so increasing muscle will drop bf% with good diet.
Be smart about your routine and do both.good luck

 

[drewbolic]

Strength Training Versus Aerobic Exercise

Contrary to what many people think, strength training is as important, maybe more important to successful fat loss than aerobic exercise. The reason lies in the amount of calories that are burned when you aren't exercising. Depending on the intensity and your weight, an aerobic workout (walking, cycling, stair stepping) will burn approximately 300 calories per hour. If the exercise is strenuous enough (which is unlikely in the beginning exerciser) the RMR will be elevated temporarily up to a few hours afterwards. Compare this to strength training which elevates the RMR permanently. The RMR accounts for 60 to 75 percent of your daily calorie expenditure, so even a modest increase will help burn off more fat.

One study (Campbell 1994) found that a three-month basic strength-training program resulted in the subjects gaining three pound of muscle and losing four pounds of fat, while eating 370 more calories per day (a 15 percent calorie increase). Remember, aerobic exercise generally doesn't increase muscle tissue. In fact, excessive amount of aerobic exercise combined with a low-calorie diet can cause the loss of some muscle tissue. This is not to say that overweight individuals shouldn't do aerobic exercise--it offers many health benefits and is a part of a weight loss program. It's just that aerobic exercise by itself may not be the best solution for permanent weight (fat) loss.

Don't think that you need to workout in a gym for two hours to strength train. Significant gains can be made with a consistent 30-minute workout performed 2 -3 times per week. Check out the Simple Fitness Solutions Strength-Training Kit for an easy way to train at home. This could be your key to successful weight control

 

[SassyQ]

thanks hun that really makes sense. thanks for the help

 

[dialtone]

there are many things that need to be noted in addition or opposition to drew's post.
it requires quite an extensive, heavy fast paced work out to burn as many calories as cardio for the same amount of time. for people just starting working out and getting into fitness (as sassy seems to be) I am quite confident in saying they do not have the tolerance and drive to reach such a level of aerobic activity lifting weights.

lifting weights is easy. very few people actually lift in a fashion to force their body to grow, not to mention you lift 10 secs for every 2-3 minutes of idle time. cardio is boring and relentless, which is why I always see overweight people working out instead of doing cardio. Also, to build adequate amounts of muscle to cause an increase in metabolic rate is difficult, again something a rookie would have a great problem doing. it takes intense dedication in diet and training and patience to put on substantial muscle that will eventually increase metabolism.

yes, lifting weights burns calories. yes lifting weights can increase muscle mass which burns more calories to maintain. should a person trying to lose weight be overly concerned with lifting weights? no. in my book, losing weight is 80% diet, 20% cardio, 0% training, 0% drugs. and thats the honest truth coming from someone who has tried everything and turned it into a science.

 

[Miss Muscle]

Your question is not dumb at all. Many many people are so misinformed about proper ways to lose weight.

You may notice the people that tell you this stuff often have undesirable physiques themselves.

Muscle does not weight more than fat. 1 pound of muscle is the same as 1 pound of fat. It is just denser.

You can not increase muscle size significantly UNLESS you increase calories significantly. You can lift weights as much as you want but unless you eat you will not grow big muscles. Think about it...your muscles need something to "take in" to grow. They take in food and then they grow. Fat people get fat because they eat too much. It's a simplistic explanation.

If you read the science behind this stuff, it all makes sense.

 

[drewbolic]

Correct,1 lb of fat weighs the same as 1 lb of muscle.
MM if you are referring to my post I used the term volume trying to describe its half the size but same weight,so thank you for clarifying that.

 

[SassyQ]

Your question is not dumb at all. Many many people are so misinformed about proper ways to lose weight.

You may notice the people that tell you this stuff often have undesirable physiques themselves.

Muscle does not weight more than fat. 1 pound of muscle is the same as 1 pound of fat. It is just denser.

You can not increase muscle size significantly UNLESS you increase calories significantly. You can lift weights as much as you want but unless you eat you will not grow big muscles. Think about it...your muscles need something to "take in" to grow. They take in food and then they grow. Fat people get fat because they eat too much. It's a simplistic explanation.

If you read the science behind this stuff, it all makes sense.

very cool way of explaining it. makes perfect sense

 

[feelgood]

ok here is a good example I am 165lbs when i am cycling but i wear a size 4 jeans. I hate it when people weigh everyday. let your clothing do the talking. Its about the changes you see in the mirror not on the scale. Some women can be 120lb and have a gut and look gross. lifting weights pulls everything in place.

 

[SassyQ]

size 4? ah i wish! lol yea i have the bad habit of weighing in everyday. im so worried about the numbers on the scales that if i dont see a lb less im stressing already lol.. i need to stop that because ur totally right .. thanks for ur input

 

[stang50]

I had the same problem, weighing my self several times a day when bulking up, to look for weight gain. Theres one way to fix the problem, hide the scale, bury it in your closet or something. It really works lol

 

[I <3 sQuaTs]

I agree with dtone for the method...but if you are just curious about how lifting weights can help with weight loss, here is an answer. By increasing muscle mass, you also increase mitochondria which is where energy production occurs, therefore your body requires more fuel (glycogen and fats) to run energy cycles at rest and during activity.

 

[Cheappinz]

Strength training gave me the visible results I was looking for.

Previously I would do 45 minutes on the stairmaster and atleast 30 min on a bike and I never really noticed an improvement. I was weight proportionate, but didn't have the muscular fit look I wanted. When weight training was added, muscle definition began to show, and the time exercising to results ratio felt more worthwhile.

Both have benefits, but for me, if I was short on time, I'd choose some weighted exercises.

Also, as we age, weight training becomes more important for bone density and the ability to withstand a fall without breaking a hip... The bone density has been directly related to strength training, so I always tell older ladies how important it is to keep up the weight training. Most of us are a ways off from that, but its still good to know about..

 

[SassyQ]

Strength training gave me the visible results I was looking for.

Previously I would do 45 minutes on the stairmaster and atleast 30 min on a bike and I never really noticed an improvement. I was weight proportionate, but didn't have the muscular fit look I wanted. When weight training was added, muscle definition began to show, and the time exercising to results ratio felt more worthwhile.

Both have benefits, but for me, if I was short on time, I'd choose some weighted exercises.

Also, as we age, weight training becomes more important for bone density and the ability to withstand a fall without breaking a hip... The bone density has been directly related to strength training, so I always tell older ladies how important it is to keep up the weight training. Most of us are a ways off from that, but its still good to know about..

Interesting. I didnt know that. thanks for your reply

 

[RJ]

Strength training gave me the visible results I was looking for.

Previously I would do 45 minutes on the stairmaster and atleast 30 min on a bike and I never really noticed an improvement. I was weight proportionate, but didn't have the muscular fit look I wanted. When weight training was added, muscle definition began to show, and the time exercising to results ratio felt more worthwhile.

Both have benefits, but for me, if I was short on time, I'd choose some weighted exercises.

Also, as we age, weight training becomes more important for bone density and the ability to withstand a fall without breaking a hip... The bone density has been directly related to strength training, so I always tell older ladies how important it is to keep up the weight training. Most of us are a ways off from that, but its still good to know about..

excellent post.

I think overweight people have a difficult time losing that weight because they don't know about proper nutrition, but i disagree that weight training isn't important. Like was said above, adding muscle, which although MM is correct, were not talking about a ton of muscle growth to make a difference, were talking enough to change body composition while reducing the amount of bodyfat you have. Can it be done either way? Of course. My prob with starting with no resistance is that I feel your body is not working as effeciently with just diet and cardio. Just as feel that too much cardio is no good for fat loss.

If your doing a shitload of cardio, you're not dieting correctly.

My question to you sassy is this. And I ask everyone this, but women have the hardest time grasping this concept (it was mentioned above). Who cares how much you weigh?

If you weigh 150lbs now, start resistance training, eating correctly, and doing moderate cardio, but you drop 2-3 dress sizes and still weigh 150lbs, do you really care? I don't think most would. The problem is most get on the damn scale every day, or even every week, and that causes mental instability and creates a lack of motivation. Your weight can vary sooo much in the course of a day, or even a week (2-6lbs) that if you see the scale going the wrong way most freak out. You women have it worse because of added estrogen, periods, etc.

I would suggest looking into a resistance training program, consult a nutrition specialist or someone here that knows what they are doing and has proven results (dtone/jamy are all about some good looking diets) and start a moderate cardio program. No need to go bananas with cardio either. alot of diff methods that work, but for purely aesthetic reasons, 3-3.2mph on a bit of an incline on a treadmill 30-40mins/d 4-5 days a week is great.

Now throw out that damn scale and get going. Good luck.

 

[SassyQ]

excellent post.

I think overweight people have a difficult time losing that weight because they don't know about proper nutrition, but i disagree that weight training isn't important. Like was said above, adding muscle, which although MM is correct, were not talking about a ton of muscle growth to make a difference, were talking enough to change body composition while reducing the amount of bodyfat you have. Can it be done either way? Of course. My prob with starting with no resistance is that I feel your body is not working as effeciently with just diet and cardio. Just as feel that too much cardio is no good for fat loss.

If your doing a shitload of cardio, you're not dieting correctly.

My question to you sassy is this. And I ask everyone this, but women have the hardest time grasping this concept (it was mentioned above). Who cares how much you weigh?

If you weigh 150lbs now, start resistance training, eating correctly, and doing moderate cardio, but you drop 2-3 dress sizes and still weigh 150lbs, do you really care? I don't think most would. The problem is most get on the damn scale every day, or even every week, and that causes mental instability and creates a lack of motivation. Your weight can vary sooo much in the course of a day, or even a week (2-6lbs) that if you see the scale going the wrong way most freak out. You women have it worse because of added estrogen, periods, etc.

I would suggest looking into a resistance training program, consult a nutrition specialist or someone here that knows what they are doing and has proven results (dtone/jamy are all about some good looking diets) and start a moderate cardio program. No need to go bananas with cardio either. alot of diff methods that work, but for purely aesthetic reasons, 3-3.2mph on a bit of an incline on a treadmill 30-40mins/d 4-5 days a week is great.

Now throw out that damn scale and get going. Good luck.

youre totally right. Alot of ppl dont know proper nutrition .. im just learning. i thought being on a diet meant eating as little as possible and i would never succeed losing weight but ive changed that alot. I do have to admit i am addicted to the numbers on the scale and im trying hard to not weigh myself all the time. because if i go up a pound im already stressing. so i will take your advice and weigh in less often. thanks hun

 

[3J]

losing weight is simple...

a slight calorie deficit diet with proper balanced nutrition, a great weight resistance training program, and a dedicated cardio program..

actually the hardest part of it is getting the right foods in at the right times..

getting on a treadmill for 30-45min a day 6 days a week is easy once u get into that groove...

laziness is your worst enemy here.. next to being unorganized...