Confused about Strength Training...

randomtai wrote: »

electrogreenchic wrote: »

I don't understand how strength training is better for fat loss/losing weight if it doesn't burn as many calories as other forms of exercise. I know that you continue burning calories afterwards and that it's hard to calculate calories burned with strength training, but I'm still a little confused. Could anyone explain?

Strength training is to retain the muscles you have.

And to expand on that - this means the weight you lose will be mostly (barring some ridiculous dietary plan) fat. Otherwise, you'll be losing a bit of both fat and muscle.

SonyaCele wrote: »

i am actually from the school of thought that cardio is better for weight loss, but strength training is still just awesome in general. but cardio is really great too. anything you do besides nothing is good for weight loss, I dont think it matters because diet is #1 far over and above anything else you do. But do everything, diet cardio and strength training.

I like this, and would add that a pound of muscle burns more calories at rest than a pound of fat so maintaining your muscle is really important.

Yeah I'm a little confused too. I've been doing only cardio and eating at a slight deficit for about 3 mo tha . Prior to that I was just strength training. Im close to goal now and have started to add 2 strength days a week. Guess what? I lost very little of my progress as far as the weight that I can lift. I haven't had my bf % measured yet but I think I lost little if any muscle tone. In addition to cardio I was doin done body weight work but nothing crazy. I think from an evolutionary stand point it doesn't make sense for muscle to be a preferred source of fuel when there is a scarcity of calories. Otherwise we'd be too weak to hunt and gather and even farm . But thats just where my logic goes. Not scientific at all.

That makes sense!

cgvet37 wrote: »

electrogreenchic wrote: »

I don't understand how strength training is better for fat loss/losing weight if it doesn't burn as many calories as other forms of exercise. I know that you continue burning calories afterwards and that it's hard to calculate calories burned with strength training, but I'm still a little confused. Could anyone explain?

Lets say you weigh 200 lbs. and your goal weight is 150 lbs. Some of that weight is muscle. If you are eating in a deficit, you will loose both muscle and fat. You can be skinny, and still look "flabby". Lifting weights will help to keep as much muscle as possible while eating at a deficit. Also, muscle burns more calories at rest than fat does. So, the more lean mass you have, the more efficient your body becomes at burning calories. Yes, cardio burns more calories during exercise, and increases your aerobic capacity. However, you loose weight in the kitchen. Exercise is for overall health.

Nice post..

Metabolically need to keep those muscles from depleting while in a deficit. So what do I do when I want to loose weight or cut fat..?

I do both! And of course less trips to the kitchen! LOL

tinywonder25 wrote: »

Yeah I'm a little confused too. I've been doing only cardio and eating at a slight deficit for about 3 mo tha . Prior to that I was just strength training. Im close to goal now and have started to add 2 strength days a week. Guess what? I lost very little of my progress as far as the weight that I can lift. I haven't had my bf % measured yet but I think I lost little if any muscle tone. In addition to cardio I was doin done body weight work but nothing crazy. I think from an evolutionary stand point it doesn't make sense for muscle to be a preferred source of fuel when there is a scarcity of calories. Otherwise we'd be too weak to hunt and gather and even farm . But thats just where my logic goes. Not scientific at all.

Muscle isn't a preferred source of calories, but it is a source.

The basic idea, from an evolutionary perspective, is "use it or lose it". Your body will maintain enough muscle to do your regular activities plus some extra "buffer", because it never wants to operate muscles all the way at their maximum limit. If you want to build and maintain more muscle, you need to increase your regular activities. If you were a caveman whose regular activities were hunting mammoth, you probably would retain a lot more muscle than someone whose regular activities involve hunting keys on a keyboard.

That's also why people who are prevented from using muscles for a time need physical therapy - e.g. someone who spends a month or two bedridden will lose a lot of muscle in their legs, and will typically not be able to walk again without therapy to rebuild muscle. The same thing (though to a lesser degree) happens anytime you reduce how much you use a particular muscle.