Strength Training and Weight Loss

Cait_G

How important is strength training when it comes to losing weight? And what would be a good routine? Is it better to do full body strength training, or focus on specific muscles on specific days? Any recommendations for someone trying to lose weight and just starting with strength training? Thanks! And add me if you want...I need motivating, encouraging, determined, and inspirational friends

dadoldad

I'm no expert on strength training, but my understanding is that building muscle will increase your calorie burn, since muscles burn calories even when they're at rest.

I'm looking forward to the replies to OP, since I'm currently doing only 3 kinds of lifts, using 10 lb. free weights. I'm also beginning to do planks, which I consider a form of strength training, as well.

pipertargaryen

You're likely going to get much better answers from people that are alllll about the strength training, but coming from another beginner (as in, today was the end of my first week doing strength training (3 days a week, so today was the 4th time haha)), I had a trainer at my gym (the YMCA, where you get a couple of free sessions) explain to me that a basic full-body workout is best if your goal is weight loss moreso than specifically targeting body parts. She was very helpful and gave me a routine to do, showed me how to use machines with proper form, and showed me exercises from legs, chest, shoulders, and back. She also said that eventually I might want to get in to free weights but that machines were a good place to start.

Edit: and she had me doing planks. Planks are awesome.

usmcmp

Strength training while losing weight (combined with adequate protein intake) spares muscle. It means in the long run you'll have to lose less weight and it will be easier to keep it off. (Plus, it means you will have some pretty nice curves)

Some programs:

Starting Strength
Stronglifts
New Rules of Lifting for Women
You Are Your Own Gym
Pick a program from Bodybuilding.com (free)

http://www.bodybuilding.com/fun/8-reasons-women-should-lift-weights.html

Cait_G

I've just been doing stuff at home (planks, sit ups, push ups, squats, etc) because I'm too chicken to go use machines at the gym and a trainer is something we just can't afford right now. I've been trying to find someone to go with me, but I don't have anyone around looking to lose weight like I am (or go to the gym at all). So that's kind of depressing, one reason I'm on MFP (so I can have more people "around me" with similar goals). So at home routines that anyone wants to share, with little to no equipment, would be great.

Cait_G

Strength training while losing weight (combined with adequate protein intake) spares muscle. It means in the long run you'll have to lose less weight and it will be easier to keep it off. (Plus, it means you will have some pretty nice curves)

Some programs:

Starting Strength
Stronglifts
New Rules of Lifting for Women
You Are Your Own Gym
Pick a program from Bodybuilding.com (free)

http://www.bodybuilding.com/fun/8-reasons-women-should-lift-weights.html

Thanks!!

usmcmp

I've just been doing stuff at home (planks, sit ups, push ups, squats, etc) because I'm too chicken to go use machines at the gym and a trainer is something we just can't afford right now. I've been trying to find someone to go with me, but I don't have anyone around looking to lose weight like I am (or go to the gym at all). So that's kind of depressing, one reason I'm on MFP (so I can have more people "around me" with similar goals). So at home routines that anyone wants to share, with little to no equipment, would be great.

I didn't have anyone to go with when I first started out. I was scared walking into the gym at 217 pounds. I thought people would stare. Nobody noticed me thankfully. I used Lee Labrada's 12 week lean body trainer program from bodybuilding.com because it had videos showing me what to do. Once you "break the ice" and start going to the gym it's really not that bad to go alone.

Cait_G

I've just been doing stuff at home (planks, sit ups, push ups, squats, etc) because I'm too chicken to go use machines at the gym and a trainer is something we just can't afford right now. I've been trying to find someone to go with me, but I don't have anyone around looking to lose weight like I am (or go to the gym at all). So that's kind of depressing, one reason I'm on MFP (so I can have more people "around me" with similar goals). So at home routines that anyone wants to share, with little to no equipment, would be great.

I didn't have anyone to go with when I first started out. I was scared walking into the gym at 217 pounds. I thought people would stare. Nobody noticed me thankfully. I used Lee Labrada's 12 week lean body trainer program from bodybuilding.com because it had videos showing me what to do. Once you "break the ice" and start going to the gym it's really not that bad to go alone.

I've been going alone, but just using the cardio machines. I don't know enough about the strength machines to use them on my own. I wouldn't know how to use them or what order to do them in, which ones to use, etc.

TR0berts

For losing "weight?" Not at all.

For losing fat, instead of muscle, and to help improve bone density? Important. It's also important, in this scenario, to consume a good amount of protein. I can't explain it any better than SideSteel has, so I'll just give you a link to a thread he started a while back. http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

As far as a good beginner's strength program goes, Starting Strength (almost any variation, although I'd recommend against power cleans for a beginner - go with rows or lat pulls, instead) or StrongLifts. If you follow those programs, starting with an empty bar, you pretty much can't go wrong.

Here's a link to a Starting Strength calculator. If you click on the "Practical Programming" tab, it'll give you options for Chin-Ups and Pull-Ups. If you can't do chin-ups or pull-ups, use the lat pulldown machine at your gym, pick a weight (I'd say 40-50 lbs to start) and follow the program that way.


https://docs.google.com/spreadsheet/ccc?key=0AmWyzQPqnP1wcGxsU1FwNlpITmFBcUZGcHBESXVfSkE&hl=en#gid=2

Butrovich

I've just been doing stuff at home (planks, sit ups, push ups, squats, etc) because I'm too chicken to go use machines at the gym and a trainer is something we just can't afford right now. I've been trying to find someone to go with me, but I don't have anyone around looking to lose weight like I am (or go to the gym at all). So that's kind of depressing, one reason I'm on MFP (so I can have more people "around me" with similar goals). So at home routines that anyone wants to share, with little to no equipment, would be great.

Ever look into P90X or P90X3? They both mix up aerobic activity, stretching, and weight training.

mymodernbabylon

You can also do bodyweight exercises if you are unable to figure out how to lift or feel uncomfy using weights. My fav is on the nerdfitness site.

FitOldMomma

For me, strength training has been key to losing weight. However, I do all my exercise in a swimming pool.
I swim laps for cardio, and then do resistance exercises in both deep and shallow water. I wear ankle buoyancy wraps and use buoyant barbells for arm exercises. I get a great workout without the sweating, lol. My muscles are so much stronger now. I also do lunges and squats and ab exercises in the shallow pool, and boy do I feel it the next day.
I have bad arthritis in my knee so pool exercise has been a godsend.
The good thing is that nearly everyone at the pool is overweight so there's zero feeling of shame in wearing a swimsuit. I'm in awe every day watching these people regain a healthy body.