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Weight training to lose weight?

M3lma3M3lma3 Posts: 15Member Member Posts: 15Member Member
What are your thoughts on lifting weights to lose the weight versus doing cardio and lifting weights?
I'm planning on primarily focusing on strength training at the gym and doing cardio there about 2 days. I'm a vet tech so a big part of my daily routine is walking around a lot, restraining animals, lifting animals etc and so the days I work I'd focus on strength training and on my days off I would do both.

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  • M3lma3M3lma3 Posts: 15Member Member Posts: 15Member Member
    sardelsa wrote: »
    Weight loss will come from your calorie deficit, so taking in less calories than you burn overall. Weight training is fantastic for health, muscle preservation, body composition. It typically doesn't burn as many calories as cardio, and cardio is great for heart health so it is usually a good idea not to neglect it.

    I have lost weight doing only cardio, only weight lifting, mainly lifting and some cardio (best results for me).
    Thank you so much, I think I'm gonna do mainly lifting with some cardio for a bit. I'm definitely counting my calories but I want to gain muscle too!
  • M3lma3M3lma3 Posts: 15Member Member Posts: 15Member Member
    Strength training is great for you in so many ways. But it's not going to help much for weight loss, it doesn't burn many calories and despite what people say muscle only burns a little more at rest. But it'll preserve what you have while you lose weight, maybe you'll grow some more. Which makes life easier, makes you look better, it can be very satisfying, etc.

    Just found out my kitty has asthma. 😕

    Thanks! I'm so sorry about your kitty, poor baby!
    edited August 5
  • lancejohnston523lancejohnston523 Posts: 61Member Member Posts: 61Member Member
    steveko89 wrote: »
    Like others have said, weight training/lifting weights is for gaining strength and growing your muscle mass. It's definitely important to do it along with cardio, but it won't help you lose weight by itself. The best way to lose weight is by following a strict diet and doing high-intensity cardio. Many people will do steady-state cardio, like running, swimming, and biking, and while that is effective, it's not close to the effectiveness of HIIT: https://www.openfit.com/5-of-the-best-exercises-for-burning-fat

    Noticeably absent are fork-put-downs and table-push-aways. "eat less to lose weight" doesn't get enough clicks though.

    I agree with this - 80% is diet
  • sardelsasardelsa Posts: 8,210Member Member Posts: 8,210Member Member
    Like others have said, weight training/lifting weights is for gaining strength and growing your muscle mass. It's definitely important to do it along with cardio, but it won't help you lose weight by itself. The best way to lose weight is by following a strict diet and doing high-intensity cardio. Many people will do steady-state cardio, like running, swimming, and biking, and while that is effective, it's not close to the effectiveness of HIIT: https://www.openfit.com/5-of-the-best-exercises-for-burning-fat

    It's also important for retaining muscle as you lose and body composition.

    Luckily I didn't have to do any of that to lose weight.. reasonable steady deficit and moderate intensity cardio and walking. Worked like a charm
  • mbaker566mbaker566 Posts: 9,447Member Member Posts: 9,447Member Member
    all you need to lose weight is a calorie deficit. weight training is nice to maintain muscle mass. i don't lift, i do body weight work
    i do cardio because i like to eat and my weekend runs give me lots of calories to eat back
  • oceangirl99oceangirl99 Posts: 107Member Member Posts: 107Member Member
    Yes calorie deficit = weight loss. BUT for me exercise of any sort keeps me feeling good about my health and when I feel good about it, I am encouraged to eat healthier (so cardio or weights = feeling healthy= eating healthier=calorie deficit = weight loss).
    All the best in whatever you enjoy and can fit into your schedule for long term success :)
  • M3lma3M3lma3 Posts: 15Member Member Posts: 15Member Member
    Thanks all! I love how helpful this community is <3
  • MomjoggerMomjogger Posts: 747Member Member Posts: 747Member Member
    Combo of weight lifting and cardio is probably best, but even just weight lifting increases your resting metabolic rate, which increases your daily calorie burn. Plus you burn calories for hours after weight lifting during repair. Of course calorie deficit is most important for weight loss.
  • AzdakAzdak Posts: 8,007Member Member Posts: 8,007Member Member
    GaryRuns wrote: »
    I often think people seriously underestimate how many calories you burn weight training. Maybe because there's not an easy way to calculate it. I went from being a runner, running 6 days a week, training for marathons, to resistance training and I didn't have to adjust my caloric intake all that much. Oh, I definitely had to take my calories down some, but I could easily eat 3000 calories a day, as a 6'2", 180lb old-guy male, while lifting with only a slight weight gain, 0.5-0.75lbs/week. At 2300 calories a day now I'm losing 1.5lbs/week. All while lifting 1-2 hours a day, 5 days a week with a couple of HIIT classes thrown in for cardio. If I didn't lift, 2300 would be my maintenance (I get almost no activity from what I do for a living).

    Anyway, just keep that in mind when you're trying to figure it all out. Resistance training doesn't burn as many calories as most cardio, but it does burn a good amount. In the end I think a mix of the two is your best bet for optimal health.

    1-2 hours a day, 5 days a week is a fairly high volume of activity. The burn rate for standard weight lifting is about 5-6 Cals per minute. Do enough minutes and you accumulate a decent burn right there.

    Throw in the “afterburn”, which is often over hyped but does exist, and the increased BMR from any muscle gain, and it all adds up.

    In terms of rate of calorie burn per minute, lifting weights does not come close to that of running. However, in real life there is more to it -as your example shows.
  • HuffdoggHuffdogg Posts: 1,967Member Member Posts: 1,967Member Member
    M3lma3 wrote: »
    What are your thoughts on lifting weights to lose the weight versus doing cardio and lifting weights?
    I'm planning on primarily focusing on strength training at the gym and doing cardio there about 2 days. I'm a vet tech so a big part of my daily routine is walking around a lot, restraining animals, lifting animals etc and so the days I work I'd focus on strength training and on my days off I would do both.

    Neither cardio nor weight lifting is going to help you lose weight. A calorie deficit does that. Lifting while in a deficit helps your body resist its impulse to eat its own muscle instead of fat, however.
  • HuffdoggHuffdogg Posts: 1,967Member Member Posts: 1,967Member Member
    M3lma3 wrote: »
    Thanks all! I love how helpful this community is <3

    You will frequently see the quote "abs are made in the kitchen, not the gym" on this site ;)
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