Can someone clear the confusion?

I've lost over 100lbs in the last year, but I still need to lose another 100. My general doctor tells me to just focus on cardio because I have a substantial amount of fat to still lose, whereas on this site and many others I've heard to add strength training in there as well. Which is correct?I had a strength training routine set up 2 days a week for a couple of month, but honestly quit because I didn't see any improvement in my fitness or weight. The only change was I was constantly hungry! I have no clue where to start with a weight routine. Can anyone help?

I would recommend that you do both. That said, weight training is not a good way to lose 100 pounds, but you want to maintain muscle mass as you lose the weight.

People who say weight training is a good way to lose weight have trouble with arithmetic. Consider this:

-Additional muscle mass increases your BMI
-You can't build muscle mass on a calorie deficit
-You need a calorie deficit in order to lose fat

It doesn't take a genius to understand given these facts that though you can increase your BMI with increased muscle mass, you will have to eat over your TDEE in order to gain that muscle mass. You won't be losing any fat during this period. In fact, you will likely gain fat along with the muscle. This is exactly why bodybuilders build muscle (and fat) and then go on a diet to lose the fat before a competition.

The best you can hope to do is create a calorie deficit through a combination of diet and cardio exercise, and do strength training to make sure that when you lose those 100 pounds of fat, you look firm and not saggy. Strength training alone isn't going to do much. It's the deficit that determines whether you lose fat or not.

Thanks again everyone. . It has been extremely hard starting off form 395 lbs, but I'm getting there. I guess the best thing for me to do it to start some beginner weight training. Are machines ok, or should I do free weights?

Somtimes you don't need machines or anything except for your body. My personal trainers incorporate a lot of routines using your own body weight. But, we do use the machines a lot also.

Cardio is only half the solution, weight training or resistance training increases muscle mass which weighs more but is the engine of weight loss. Muscle burns fat all the time and is essential to fitness. Increase your weight lifting to every other day so you can heal on the off days. The reason weight lifting makes you hungry is this: it is raising your metabolism which is a really good thing to do. Secondly, eat six meals a day that are nutritionally balanced with a 2:1:1 ratio of carbs,fats,and protein in that order and this will keep your blood sugar level during the day and provide fuel to your body. I would also suggest using Dr. Udo's Essential Fatty acids food supplement which is Omega 3-6-9. This will provide you with an absolutely essential aspect of good eating and this can be added to your foods. It is an oil so don't let that bother you, and next don't cook it. Eat is raw.

You can't gain muscle mass on a deficit and a deficit is required to lose fat, so that's not a good solution.

What you've done so far is AWESOME!!!
I'd take your Doctors advice as cautionary. The last time I lost a bunch of weight, I was in my 30's and it was 60 pounds. I did it all by weight lifting, walking and following the nutrition advice of my personal trainer, who was terrific. It was a healthy diet. My Doctor didn't do crap for me. When I was tired and sick, he insisted I needed anti-depressants which only screwed me up more. I hope your Doc is better.
This time, 10 years later, I'm doing the plant based diet, a lot of gentle yoga, walking on the treadmill, riding my bike and weightlifting. I've lost 30 and have another 30 to go. I went off the anti depressants 2 months after starting this diet and haven't had any need for them since.
PAY A TRAINER to help you! Even just 2 or 3 sessions to get a customized and doable routine that you can enjoy and feel good about. I've always enjoyed working with women more than men because I've found them to be more flexible and compassionate and less self important. I generalize because that's been my experience. Watch the trainers at your gym to see who you think looks most knowledgeable and who will be least objectionable ;-)
Weightlifting doesn't have to be so hard that it hurts; it can be a cardio workout in itself - just using other muscles than your legs!
Listen to your body. Push it only as far as you think is appropriate - NEVER do an exercise that causes you pain.
And for God's sake, don't worry about gaining muscle mass. You wont gain any bulky muscle while you stick to your diet, you'll just be toning and maintaining. And those muscles will get stronger without gaining size.

Cardio is only half the solution, weight training or resistance training increases muscle mass which weighs more but is the engine of weight loss. Muscle burns fat all the time and is essential to fitness. Increase your weight lifting to every other day so you can heal on the off days. The reason weight lifting makes you hungry is this: it is raising your metabolism which is a really good thing to do. Secondly, eat six meals a day that are nutritionally balanced with a 2:1:1 ratio of carbs,fats,and protein in that order and this will keep your blood sugar level during the day and provide fuel to your body. I would also suggest using Dr. Udo's Essential Fatty acids food supplement which is Omega 3-6-9. This will provide you with an absolutely essential aspect of good eating and this can be added to your foods. It is an oil so don't let that bother you, and next don't cook it. Eat is raw.

You can't gain muscle mass on a deficit and a deficit is required to lose fat, so that's not a good solution.

You can gain muscle mass if the deficit is small. I use the guideline of 300 calories below TDEE. You cannot gain muscle mass in deep deficits. You HAVE to eat above BMR!

Not according to Broscientists on here.

Cardio is only half the solution, weight training or resistance training increases muscle mass which weighs more but is the engine of weight loss. Muscle burns fat all the time and is essential to fitness. Increase your weight lifting to every other day so you can heal on the off days. The reason weight lifting makes you hungry is this: it is raising your metabolism which is a really good thing to do. Secondly, eat six meals a day that are nutritionally balanced with a 2:1:1 ratio of carbs,fats,and protein in that order and this will keep your blood sugar level during the day and provide fuel to your body. I would also suggest using Dr. Udo's Essential Fatty acids food supplement which is Omega 3-6-9. This will provide you with an absolutely essential aspect of good eating and this can be added to your foods. It is an oil so don't let that bother you, and next don't cook it. Eat is raw.

You can't gain muscle mass on a deficit and a deficit is required to lose fat, so that's not a good solution.

You can gain muscle mass if the deficit is small. I use the guideline of 300 calories below TDEE. You cannot gain muscle mass in deep deficits. You HAVE to eat above BMR!

Not according to Broscientists on here.

There are only 3 situations where you can gain new lean body mass on a calorie deficit

1. You are morbidly obese
2. Noob gains (usually less than 5 lbs of new lean body mass)
3. Elite athletes in their lower bodies with a minimal calorie deficit (20% less than TDEE).


Either way, it's highly unlike to gain new lean body mass on a calorie deficit. Unfortunately, too many people assume strength gains and more definition means new muscle. It's simply not true. Deficit = catabolic state, Surplus = anabolic state. Your body needs an anabolic state to create new lean body mass.

Strength training should be used by all that are able. Cardio pulmonary fitness is essential for fitness but body strength is what carries your bones around, provides for skeletal structure, increases bone mass (especially important to women), and provides the engine of fat loss. I am not suggesting that if you are under a doctor's care that you don't listen but to eliminate strength training is just prolonging your goal achievement. I average two pounds per week of weight loss and my blood pressure has dropped two points per week. I do this through cardio and weight training. Eat good food to provide your body with the fuel to increase and repair muscle and don't worry about the weight scales.

Machines are good to isolate muscles if you do not have experience with free weights. If need be, find a certified weight training specialist who knows how to teach you to lift regardless if you are using machines or free weights. Free weights are good for isolating muscles but you have to know how to do this without causing injury which is very easy to do. Using your own body weight to do strength training is another alternative to start. There is no reason to be intimidated by weights. Think of it this way, you walk around on your legs every day carrying your body weight, using machines and free weights in using something besides your legs. Most important, be patient with yourself and throw the stupid weight scales in the closet and only weigh yourself once a month. One day at a time, one meal at a time, one exercise at a time, one step at a time.

Only body builders care about gaining muscle mass. Be kind to yourself and have fun. And dont be intimidated. This is your world and your life, not theirs (or ours ;-))

I do weight train and love it...however I also mix in the cardio...I don't always do that at the gym either as there are full bodyweight workouts that can be done wherever and...are cardio infused

Cardio is only half the solution, weight training or resistance training increases muscle mass which weighs more but is the engine of weight loss. Muscle burns fat all the time and is essential to fitness. Increase your weight lifting to every other day so you can heal on the off days. The reason weight lifting makes you hungry is this: it is raising your metabolism which is a really good thing to do. Secondly, eat six meals a day that are nutritionally balanced with a 2:1:1 ratio of carbs,fats,and protein in that order and this will keep your blood sugar level during the day and provide fuel to your body. I would also suggest using Dr. Udo's Essential Fatty acids food supplement which is Omega 3-6-9. This will provide you with an absolutely essential aspect of good eating and this can be added to your foods. It is an oil so don't let that bother you, and next don't cook it. Eat is raw.

You can't gain muscle mass on a deficit and a deficit is required to lose fat, so that's not a good solution.

You can gain muscle mass if the deficit is small. I use the guideline of 300 calories below TDEE. You cannot gain muscle mass in deep deficits. You HAVE to eat above BMR!

Not according to Broscientists on here.

There are only 3 situations where you can gain new lean body mass on a calorie deficit

1. You are morbidly obese
2. Noob gains (usually less than 5 lbs of new lean body mass)
3. Elite athletes in their lower bodies with a minimal calorie deficit (20% less than TDEE).


Either way, it's highly unlike to gain new lean body mass on a calorie deficit. Unfortunately, too many people assume strength gains and more definition means new muscle. It's simply not true. Deficit = catabolic state, Surplus = anabolic state. Your body needs an anabolic state to create new lean body mass.

No offense to the OP, but if she still has more than 100 lbs to lose, then she IS morbidly obese.

Even if she started a significant heavy weight training routine, as a women, it is harder to create new lean body mass. More than likely, she will get some noob gains at first, but the cardio will end up negating a lot of it. If she tracks her lean body mass, I would be surprised if she would gain more than 3-5 lbs of muscle over her next year.

I say mix it up. I do both strength training and cardio because as you lose weight you want to tone as well to stop sagging skin.