Does strength training really help lose weight?

[Anonymous]

I do a good amount of cardio (pretty much every day I do either 20-30 minutes of intense Peloton or 90 minutes of less intense cardio) and Pilates reformer a few times a week.

I'm struggling to reduce my weight to a borderline overweight 155 down to 140. I look and feel much better in that 140-145 range.

Would a few days a week of strength training help with this? Are machines at the gym enough to call it "strength training"?

[Anonymous]

Strength training is the ONLY thing that works for me in losing weight. I don’t do straight cardio anymore unless I need the variety. Switch to HIIT classes with dumbbells it will still get your heart racing. Or do straight strength. But Don’t Ever use machines. They are the lazy person’s way. You gain strength from using core and other stabilizing motions needed when you’d o free weights

[Anonymous]

Didn’t make me lose a pound

[Anonymous]

Yes. Having more muscle = higher metabolism = weight loss. It’s great to do some cardio then lift weights.

[Anonymous]

100%. Made me lose stubborn pounds quickly.

[Anonymous]

Note that consistent strength training/weights may not move the number on the scale. But you will look and feel better. That’s why it’s important to take measurements and notice how your clothes are fitting.

[Anonymous]

Cardio burns calories (and fat) yes, but the calorie burn stops as soon as the cardio activity stops so it's not the most effective fat burning tool. With strength training you're building muscle. Muscle burns more calories while at rest because muscle increases your metabolic rate which leads to increased fat loss. Your BMR is basically the number of calories your body needs to function. So if you combine the two, you'll have a great fat burning, weight loss regimen. This is done through HIIT -high intensity interval training.

Also important is calorie restriction. Don't expect to make great progress unless you restrict your calories. I'm not talking 1000 calories a day either, so no one come after me. You need to get online and find out how many calories you need to be consuming for your age, height, and sex.

[Anonymous]

As some form of HITT, yes. Cut calories also.

[Anonymous]

I think so. I think body composition is more significant than people want to admit to, especially as we age. For many, maybe not all, but many the change over the years is muscle atrophy and that’s why their metabolism changes significantly. Now later in life say in the 50a and beyond lots of other stuff going on. But if you are in your 40s lifting and building muscle seems to work for a lot of people, men and women. But need to do it safely.

[Anonymous]

Anonymous wrote:Note that consistent strength training/weights may not move the number on the scale. But you will look and feel better. That’s why it’s important to take measurements and notice how your clothes are fitting.

+1

I think the amount a pound of muscle burns relative to fat is negligible. In my experience, the calorie burn from lifting is also negligible. So no, it won't make you lose weight, but there are absolutely other reasons to do it. For me, I'm more motivated to maintain good eating habits when I'm also strength training.

[Anonymous]

Anonymous wrote:Cardio burns calories (and fat) yes, but the calorie burn stops as soon as the cardio activity stops so it's not the most effective fat burning tool. With strength training you're building muscle. Muscle burns more calories while at rest because muscle increases your metabolic rate which leads to increased fat loss. Your BMR is basically the number of calories your body needs to function. So if you combine the two, you'll have a great fat burning, weight loss regimen. This is done through HIIT -high intensity interval training.

Also important is calorie restriction. Don't expect to make great progress unless you restrict your calories. I'm not talking 1000 calories a day either, so no one come after me. You need to get online and find out how many calories you need to be consuming for your age, height, and sex.

+1

Exercise to get stronger and build/maintain muscle. Diet to lose weight.

If the scale is not moving you are eating to many calories.

[Anonymous]

Anonymous wrote:I do a good amount of cardio (pretty much every day I do either 20-30 minutes of intense Peloton or 90 minutes of less intense cardio) and Pilates reformer a few times a week.

I'm struggling to reduce my weight to a borderline overweight 155 down to 140. I look and feel much better in that 140-145 range.

Would a few days a week of strength training help with this? Are machines at the gym enough to call it "strength training"?

Repeat after me, " you can not out exercise a bad diet."

It seems you want add more exercise to lose weight, when in reality you need to take a look at your diet and reduce calories. If the scale is not moving you are not in a calorie deficit.

People tend to overestimate calories burned through exercise and underestimate how many calories they are consuming.

[Anonymous]

Eat less.

[Anonymous]

Weight training is superior to cardio for long burn.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Cardio burns calories (and fat) yes, but the calorie burn stops as soon as the cardio activity stops so it's not the most effective fat burning tool. With strength training you're building muscle. Muscle burns more calories while at rest because muscle increases your metabolic rate which leads to increased fat loss. Your BMR is basically the number of calories your body needs to function. So if you combine the two, you'll have a great fat burning, weight loss regimen. This is done through HIIT -high intensity interval training.

Also important is calorie restriction. Don't expect to make great progress unless you restrict your calories. I'm not talking 1000 calories a day either, so no one come after me. You need to get online and find out how many calories you need to be consuming for your age, height, and sex.

+1

Exercise to get stronger and build/maintain muscle. Diet to lose weight.

If the scale is not moving you are eating to many calories.

Yes, I know. I'm tracking my food and netting about 1200 calories a day -- absolutely no sugar, alcohol, bread/rice/pasta.

Just wondering if weight training would help speed the weight loss process.