strength training for weight loss

You might actually gain weight at first, which is what happened to me, but within a few months, it seemed like the extra muscle was helping burn more calories. I am not so worried about the number on the scale as being toned. I started to really enjoy weight training and feeling strong!

My main exercise is strength training, I do a little cardio when it fits in, but nothing much... I lost about 10 lbs in the first few weeks.. it's slowed down now.. also, I have a lot to lose so that may play a role... I don't think it would come off quite as fast if you don't have a lot to lose.

They say that trying to gain muscle while losing weight is not efficient. In order to gain muscle, your body needs protien and a surplus of calories so operating at a net calorie loss is counter productive.

I never trust anything "they" say!

It can be done and you will see more changes in your body than on the scale. Go for it!!

Your bodyfat loss is a result of your calorie deficit. If you want to maximize bodyfat loss then do strength training that maximizes calorie burn. These are called complex exercises and they utilize large muscle groups like legs and back. Isolation excercises lke bicep curls don't burn nearly as much and therefore won't reduce your bodyfat efficiently.

Examples of complex strength exercises are: Squats, Dead Lift, Pushups, Pullups, Lunges, etc.

Strength training works well as compliment to cardio. It also reduces your chances of getting injured if you are doing a high impact cardio exercise like running.

Good luck!

I did NOT do any strength training until I was 13 months into the process, and 100 pounds gone! I did not want to add the muscle weight! I did all cardio, stayed within my calories, and ate at a minimum half of the exercise calories. (you must feed your body if you are putting in the cardio) At 13 months I finally had the courage to join a gym. It was a little locally owned gym and I knew the owners. With the help of one of the owners I began to take classes that were strength training/cardio mixed, (kettlebells, kickboxing with weights), and do personal training specifically designed for areas that I NEEDED to gain strength and also to firm up the areas becoming "loose." The first month I DID gain back about 5 pounds but I was okay with that because I had been doing this for 14 months, by then, and had a pretty good grasp on my lifestyle change. To this day, 8 months later, I am still concentrationg on strength, as I still have areas that I want to firm up more, but I also incorporate just as much cardio. Those 5 pounds gained back, plus another 15, are gone, I have some nice looking muscles forming in my arms and legs, I know longer have "back" fat, you can see my collar bone, and my stomach, slowly but shirley, is looking a wee bit better. Also, as others have mentioned, as you gain muscle your body burns more calories. In the last 5 months I am hungrier more often and again I am okay with that because I know it is because my body is burning more calories. I have a few extra snacks but they are of fruit, veggies, or low cal granola bars. I also eat pretty much ALL of my exercise calories now and stay pretty consistant at 1900-2000 calories per day. (my body needs that!) I am not really "losing" weight but more maintaining, but again I am 120 pounds down the road. Long story short, I think you really should concentrate on cardio, right now, but if you really want to do strength, add it in with cardio so you are burning some good calories. Also do not get disappointed if you see an initial weight gain, it will happen if you begin to add muscle.