Does strength training really help lose weight?

[Anonymous]

Anonymous wrote:

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.

Ok so how many calories a day are you consuming? Forget net calories and accounting for calories burned through exercise. you need to solely focus on what you are consuming as there is really no accurate way to determine calories burned.

You also don't need to cut food groups to lose weight.

For a goal weight of 140 lbs you should be consuming between 1400 and 1680 cal/day CONSISTENTLY. You need >85% consistency. This means not going over this more than 4 days/month.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

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.

Ok so how many calories a day are you consuming? Forget net calories and accounting for calories burned through exercise. you need to solely focus on what you are consuming as there is really no accurate way to determine calories burned.

You also don't need to cut food groups to lose weight.

For a goal weight of 140 lbs you should be consuming between 1400 and 1680 cal/day CONSISTENTLY. You need >85% consistency. This means not going over this more than 4 days/month.

I agree with this. I've been struggling to lose those last few pounds and have been focusing on my NET calories as my goal and I think that's where I'm going wrong. My apple watch tells me I've burned 600 calories for the day so I've been using this data to help determine my daily caloric intake. Going to start ignoring that number. I bet I drop those pounds.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

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.

Ok so how many calories a day are you consuming? Forget net calories and accounting for calories burned through exercise. you need to solely focus on what you are consuming as there is really no accurate way to determine calories burned.

You also don't need to cut food groups to lose weight.

For a goal weight of 140 lbs you should be consuming between 1400 and 1680 cal/day CONSISTENTLY. You need >85% consistency. This means not going over this more than 4 days/month.

I agree with this. I've been struggling to lose those last few pounds and have been focusing on my NET calories as my goal and I think that's where I'm going wrong. My apple watch tells me I've burned 600 calories for the day so I've been using this data to help determine my daily caloric intake. Going to start ignoring that number. I bet I drop those pounds.

FYI the calorie range I calculated above is based on goal weight X 10-12 for your calorie range. Higher end will mean losing more slowly but is also more sustainable. Faster is not always better as it is more difficult to stick to for a long period of time.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

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.

Ok so how many calories a day are you consuming? Forget net calories and accounting for calories burned through exercise. you need to solely focus on what you are consuming as there is really no accurate way to determine calories burned.

You also don't need to cut food groups to lose weight.

For a goal weight of 140 lbs you should be consuming between 1400 and 1680 cal/day CONSISTENTLY. You need >85% consistency. This means not going over this more than 4 days/month.

I agree with this. I've been struggling to lose those last few pounds and have been focusing on my NET calories as my goal and I think that's where I'm going wrong. My apple watch tells me I've burned 600 calories for the day so I've been using this data to help determine my daily caloric intake. Going to start ignoring that number. I bet I drop those pounds.

FYI the calorie range I calculated above is based on goal weight X 10-12 for your calorie range. Higher end will mean losing more slowly but is also more sustainable. Faster is not always better as it is more difficult to stick to for a long period of time.

Got it - thank you! My goal is 125lbs. So this means 1250-1500 cals per day? Am I understanding this correctly?

[Anonymous]

OP, check cal intake as most have said. I cycle now but when I was a runner I ran 3miles 4X / week. The total amount of that burn might have been 1600 cals. I probably over-ate 1200 cals leaving me -400 as you can see that didnt add up. Cycling is better for me my burn can go well over 1000. Strength training helped up my muscle which increased the total resting metabolic rate. Add slowly and get to 30 minutes of strength training as the goal. Don't go by the scale go by how you look

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

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.

Ok so how many calories a day are you consuming? Forget net calories and accounting for calories burned through exercise. you need to solely focus on what you are consuming as there is really no accurate way to determine calories burned.

You also don't need to cut food groups to lose weight.

For a goal weight of 140 lbs you should be consuming between 1400 and 1680 cal/day CONSISTENTLY. You need >85% consistency. This means not going over this more than 4 days/month.

I agree with this. I've been struggling to lose those last few pounds and have been focusing on my NET calories as my goal and I think that's where I'm going wrong. My apple watch tells me I've burned 600 calories for the day so I've been using this data to help determine my daily caloric intake. Going to start ignoring that number. I bet I drop those pounds.

FYI the calorie range I calculated above is based on goal weight X 10-12 for your calorie range. Higher end will mean losing more slowly but is also more sustainable. Faster is not always better as it is more difficult to stick to for a long period of time.

Got it - thank you! My goal is 125lbs. So this means 1250-1500 cals per day? Am I understanding this correctly?

Yup! Best to start at the higher end and see how quickly you are losing before adjusting towards lower end. Like I said above adherence is typically better at the higher end as it is more sustainable.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

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.

Ok so how many calories a day are you consuming? Forget net calories and accounting for calories burned through exercise. you need to solely focus on what you are consuming as there is really no accurate way to determine calories burned.

You also don't need to cut food groups to lose weight.

For a goal weight of 140 lbs you should be consuming between 1400 and 1680 cal/day CONSISTENTLY. You need >85% consistency. This means not going over this more than 4 days/month.

MyFitnessPal is recommending 1200 calories a day. You think 1400-1680? I like your answer better, but why the difference?

[Anonymous]

OP, i do a fair amount of cardio, mostly for the heart and mental benefits. Dont like lifting weights in the gym. But I recently started a class (body sculpt and body pump) which is a mix of body weight, low to moderate weights, fully body. I can't say I've lost weight on the scale (but i'm not trying to at the moment) but I've noticed I look better. More defined arms, abs, I feel stronger and frankly since i'm now in my 50s (argh) I need to do this simply to maintain muscle mass.

[Anonymous]

Out of all the exercises out there, weight lifting is the best thing I can do for myself.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

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.

Ok so how many calories a day are you consuming? Forget net calories and accounting for calories burned through exercise. you need to solely focus on what you are consuming as there is really no accurate way to determine calories burned.

You also don't need to cut food groups to lose weight.

For a goal weight of 140 lbs you should be consuming between 1400 and 1680 cal/day CONSISTENTLY. You need >85% consistency. This means not going over this more than 4 days/month.

MyFitnessPal is recommending 1200 calories a day. You think 1400-1680? I like your answer better, but why the difference?

That will change depending on your answer to how active you are. (On the app, that is)

[Anonymous]

It does if you strength train properly. Muscles do a lot of things up to and including movement, but the one thing most people forget is how muscles affect posture. Performing exercises to strengthen your body, will help with atrophy; weight lifting will stimulate your metabolism convert calroies to muscles, and burning fat; it will also help correct imbalances to improve your posture. As we age, less utilized muscles get weaker and our body will over compensate (think lower back pain as an overcompensation for weak core muscles).

If possible do the trifecta - strength train, cardio and diet - and you should be further along than just doing one or two.

[Anonymous]

Another important note: be careful not to restrict calories too much. I cannot lose weight on 1300 calories a day. I need more like 1600 calories of high quality food, otherwise my body thinks it’s in starvation mode and holds onto everything.

[Anonymous]

It depends on why you became overweight in the first place. Don't be like my SIL who bought a $400 Vitamix because "so-and-so lost X pounds using it" and is still obese. SIL eats fast food pretty much every day and has really bad posture. I am sure strength training would help her but she also needs to overhaul her eating habits.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

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.

Ok so how many calories a day are you consuming? Forget net calories and accounting for calories burned through exercise. you need to solely focus on what you are consuming as there is really no accurate way to determine calories burned.

You also don't need to cut food groups to lose weight.

For a goal weight of 140 lbs you should be consuming between 1400 and 1680 cal/day CONSISTENTLY. You need >85% consistency. This means not going over this more than 4 days/month.

At most - on a day when I am doing 2 hours or more cardio - I'll take in 1700 calories or so. I need breakfast on those days or I'll pass out from the 2 hours of cardio at 10 am.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

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.

Ok so how many calories a day are you consuming? Forget net calories and accounting for calories burned through exercise. you need to solely focus on what you are consuming as there is really no accurate way to determine calories burned.

You also don't need to cut food groups to lose weight.

For a goal weight of 140 lbs you should be consuming between 1400 and 1680 cal/day CONSISTENTLY. You need >85% consistency. This means not going over this more than 4 days/month.

MyFitnessPal is recommending 1200 calories a day. You think 1400-1680? I like your answer better, but why the difference?

Because MFP is crap. It gives you the bare minimum most people need to survive and for some reason 1200 cal/day for fat loss was once thrown out there and now everyone thinks that’s normal and correct.

Even without exercise you could lose on the numbers I gave you. The reason most people fail to lose weight is because they think you should be losing 2+ lbs a week and when they don’t they give up. Or they eat the 1200 cal which isn’t sustainable and go off the rails after a few days because hunger takes over.

Weigh daily and track the trend over time (at least a month) to see if it’s working. Don’t worry about daily fluctuations worry about trend over time. Only adjust down if 1. You’ve truly been 90% consistent all month and 2. The trend line isn’t going down.

Track consistency with a calendar. Hit your range you get an X go over get a O. You should have no more that 4 O/ month