Strength Training

comittobethin
comittobethin Posts: 42 Member
in Fitness and Exercise
So, I am classified as "morbidly obese" and I heard that the best way to lose weight when you are that big is to gain muscle so that your every day actions burn off more weight as well as cardio.

For those of you who have lost a lot of weight (50+ lbs), what strength training exercises did you find most helpful? Did you change up your routine often? I am a bit of newbie here so any advice would be awesome!

Replies

  • jigglyone
    jigglyone Posts: 410 Member
    bump^
  • tigersword
    tigersword Posts: 8,059 Member
    That's mostly myth. Building muscle will have a minimal increase on metabolism (a pound of muscle uses about 6 calories per day, if I recall.) Your organs use the lion's share of calories. That said, strength training is great for maintaining current muscle mass, which will also minimize metabolism slowdown, as well as just make everyday life easier and body composition better.

    For a beginner, find and utilize a proven beginner program, like Stronglifts 5x5 or Starting Strength. They will give you a good base to work from to learn the basics, and as you gain more knowledge and get some experience, you can move on to slightly more advanced programs like 5/3/1.
  • TR0berts
    TR0berts Posts: 7,739 Member
    No, you don't really want to gain muscle at this point. That would make you heavier. What you need to do is eat at a deficit and do some sort of resistance training to help preserve what muscle you do have.

    For many people, I'd recommend a tried and true progressive strength program a la StrongLifts or Starting Strength. One could, if (s)he so desired, even start with something like 5/3/1, which is typically considered an intermediate program, but works fine (just slower than SL or SS) for beginners. Another is New Rules of Lifting for Women. The only two issues I have with that program is that the nutrition portion of the program isn't appropriate for someone with a lot of weight to lose - good info, but you'd need to eat less than what the program recommends - and that there are A LOT of different moves to learn, so it may be a bit daunting.

    So, there's those above. However, if you are morbidly obese, as you mentioned, you may want to simply start with some body weight exercises. Google "you are your own gym." Once you get comfortable working out, you can move to one of the free weight routines listed above.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    That's mostly myth. Building muscle will have a minimal increase on metabolism (a pound of muscle uses about 6 calories per day, if I recall.) Your organs use the lion's share of calories. That said, strength training is great for maintaining current muscle mass, which will also minimize metabolism slowdown, as well as just make everyday life easier and body composition better.

    Agreed.
  • Samquentin1
    Samquentin1 Posts: 23 Member
    I had a personal trainer (got 3 sessions for free once) tell me that you need to work more on cardio, and burning fat, than gaining muscle... or you look bigger, since you have bigger muscles, under the layer of fat.
  • mreeves261
    mreeves261 Posts: 728 Member
    The idea is to RETAIN the muscle you have, not gain muscle. Secondly, other than noob gains you WILL N OT gain muscle eating at a deficit.

    To answer your question start strength training now. As others have said us an established program like Strong Lifts 5x5, Starting Strength, 5/3/1, New Rules of Lifting, etc. Do some research and find the program you are most likely to stick with!
  • p4ulmiller
    p4ulmiller Posts: 588 Member
    So, I am classified as "morbidly obese" and I heard that the best way to lose weight when you are that big is to gain muscle so that your every day actions burn off more weight as well as cardio.

    For those of you who have lost a lot of weight (50+ lbs), what strength training exercises did you find most helpful? Did you change up your routine often? I am a bit of newbie here so any advice would be awesome!

    See my earlier post: http://www.myfitnesspal.com/topics/show/1137017-any-benefits-in-lifting-heavy
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    Honestly, if you're morbidly obese, then you need to stop "hearing things" from people and start getting serious about it, right? You'll find that you hear some of the most baffling bull**** coming out of the mouths of some of the fittest people.

    You should really pick up a copy of "New Rules of Lifting for Women". Whether you use the workout plan at the back of the book or not, this book will put you miles ahead of most people who are looking to diet and workout. I can't recommend the book enough, and I promise that you will thank me for it afterwards.

    The information is easy to access and fun to read, and the best part is that it's nothing special, just the fundamentals, which is where you need to start.
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    I had a personal trainer (got 3 sessions for free once) tell me that you need to work more on cardio, and burning fat, than gaining muscle... or you look bigger, since you have bigger muscles, under the layer of fat.

    No, this is not true. Really, read this article: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
  • sammniamii
    sammniamii Posts: 669 Member
    Also back the "New Rules for Weight Lifting for Women" although I don't do that specific routine, it DID teach me a few things and is a GREAT place to start for a newbie.

    And as the others also pointed out - lifting may stall loss. I lost 70lb before I started lifting and HAVEN"T lost a pound since, but I've lost inches and have muscle definition & more strength. Many people keep telling me to STOP lifting, loose more first.

    I tell them to f-off and mind their business. I only want to get down to 170ish, about 50-60 pounds less. I want to loose more body fat, but I LOVE LIFTING.

    Good luck :)
  • Samquentin1
    Samquentin1 Posts: 23 Member
    Thanks! I'll check that out. I just figured she was a B...

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