How important is weight training at the beginning

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rikkejanell2014
rikkejanell2014 Posts: 312 Member
edited November 2024 in Health and Weight Loss
I started my weightloss journey 10 days ago. 34 year old woman looking to lose 60 pounds in a year. Start weight was 207 im at 200 now. I work out everyday. 45 min of cardio and 30 min weight training. I stay in my calories.

Replies

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Resistance training is important to retain as muscle as possible.

  • antdelsa
    antdelsa Posts: 174 Member
    High bodyfat burns a lot of calories, but muscle burns more... as you drop weight progress could slow down at a certain point .. many offset these plateaus with strength and resistance training to either build or maintain muscle, when doing high amounts of cardio if you aren't getting the proper macros you can actually lose muscle, you'll lose weight and slim down for sure but it can definitely come to a halt at some point due to lower bodyfat and lower amounts of lean muscle, its good to have a healthy mix of cardio and weight training to optimize the calories you burn as well as your overall body composition

    Start light and focus on proper form, 60lbs in a year is very very very realistic!!! Just stay consistent, expect a few slip ups and set small achievable goals to keep you motivated.

    The fact that you've given yourself a year is already a great sign, you know this is something that takes time and aren't being unrealistic expecting quick results.

    Keep it up!!
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Weight training provides the stimulus to retain muscle mass. It is extremely important.
  • Ming1951
    Ming1951 Posts: 433 Member
    While you guys are talking weight training can you possibly give me a little advise too. I'm 65 arthritic and I've lost 34 lbs so far. Mostly my knees are what gives me the most trouble. I haven't done any weights yet. Is there something maybe simple I can start at home to help me build some muscle?
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    trigden1991 wrote: »
    Weight "Resistance training" provides the stimulus to retain muscle mass. It is extremely important.

    The key point here is that you need resistance for the retention of muscle AND for healthy bones. Regardless of size and age resistance training is absolutely vital for your long-term health.

    Resistance training can be anything from body-weight exercises, sports, bands, cables, calisthenics, and of course... using weights. ;)

    You should go ahead and begin a resistance training program is that is both periodized and progressive in accordance with your current level of strength and mobility.
  • Chef_Barbell
    Chef_Barbell Posts: 6,644 Member
    Ming1951 wrote: »
    While you guys are talking weight training can you possibly give me a little advise too. I'm 65 arthritic and I've lost 34 lbs so far. Mostly my knees are what gives me the most trouble. I haven't done any weights yet. Is there something maybe simple I can start at home to help me build some muscle?

    You should probably make your own thread.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    Ming1951 wrote: »
    While you guys are talking weight training can you possibly give me a little advise too. I'm 65 arthritic and I've lost 34 lbs so far. Mostly my knees are what gives me the most trouble. I haven't done any weights yet. Is there something maybe simple I can start at home to help me build some muscle?

    I agree, go ahead and make your own thread. there's special care that's required when training as an individual with arthritis.
  • Chef_Barbell
    Chef_Barbell Posts: 6,644 Member
    Resistance or weight training is very important to retain what muscle you have currently. Also, helps for later in life with osteoporosis and such bone diseases.
  • Ming1951
    Ming1951 Posts: 433 Member
    thankswill not hijack this thread anymore.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    rainbowbow wrote: »
    trigden1991 wrote: »
    Weight "Resistance training" provides the stimulus to retain muscle mass. It is extremely important.

    The key point here is that you need resistance for the retention of muscle AND for healthy bones. Regardless of size and age resistance training is absolutely vital for your long-term health.

    Resistance training can be anything from body-weight exercises, sports, bands, cables, calisthenics, and of course... using weights. ;)

    You should go ahead and begin a resistance training program is that is both periodized and progressive in accordance with your current level of strength and mobility.

    A valid correction ;)
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    rikkejanell2014 wrote: »
    How important is weight training at the beginning

    At the beginning, not very important. Not as important as staying active daily with lower-intensity activities (cardio, walking, etc). You could start strength training in a month or 2 and end up with the same results. Overweight people who are just starting often have muscle imbalances and poor movement skills, which can lead to poor form or overuse injuries. Don't feel rushed. Whenever you're ready, i suggest following a proven strength program of mostly freeweghts (NROL4W, a personal trainer's plan, etc) - don't do your own thing. Try to get your form assessed by a trainer, or at least video yourself. :+1:
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Some kind of resistance training is very important to your general fitness...it's also very important in regards to providing for muscle sparing stimulus.

    That said, when I started out I pretty much just emphasized moving more due to the fact that I was very sedentary...mostly just walking, then I started a C25K program. I started lifting again about three months in once I was more accustomed to just being more active.
  • daj150
    daj150 Posts: 815 Member
    rainbowbow wrote: »
    trigden1991 wrote: »
    Weight "Resistance training" provides the stimulus to retain muscle mass. It is extremely important.

    The key point here is that you need resistance for the retention of muscle AND for healthy bones. Regardless of size and age resistance training is absolutely vital for your long-term health.

    Resistance training can be anything from body-weight exercises, sports, bands, cables, calisthenics, and of course... using weights. ;)

    You should go ahead and begin a resistance training program is that is both periodized and progressive in accordance with your current level of strength and mobility.

    And you should start right away. But if you are intimidated by this initially and want to build up to it, as noted already, just make sure to be active. In my opinion, the most important thing to focus on when you are starting ANYTHING...make sure you learn proper form. Nothing can set you back quicker and easier than injuries from improper form. This means form for strength training, resistance training, and ANY cardio activity. There is incorrect form in any activity, and trust me, physical therapists and chiropractors are plentiful for a reason. Eat smart, exercise smart, reap the rewards!
  • leooftheyear
    leooftheyear Posts: 429 Member
    Cherimoose wrote: »
    rikkejanell2014 wrote: »
    How important is weight training at the beginning

    At the beginning, not very important. Not as important as staying active daily with lower-intensity activities (cardio, walking, etc). You could start strength training in a month or 2 and end up with the same results. Overweight people who are just starting often have muscle imbalances and poor movement skills, which can lead to poor form or overuse injuries. Don't feel rushed. Whenever you're ready, i suggest following a proven strength program of mostly freeweghts (NROL4W, a personal trainer's plan, etc) - don't do your own thing. Try to get your form assessed by a trainer, or at least video yourself. :+1:

    +1 for NROLFW or Strong. Both excellent programs :)

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