Should I weight train to lose weight?
Download our free sports training reports. Enter your email address below: (As a bonus, we'll start sending you our free weekly newsletter, Sports Performance Bulletin.)
Question:
Asked by Anonymous - 13 answers - 1 year 42 weeks ago
Should I weight train to lose weight?
I run, swim and cycle (doing at least one or a combination of the three each day for at least 1 hour per day). I also do weight training 1-2 times per week. I want to build core stability and maintain muscle tone but lose weight (mainly fat) to increase speed and endurance. Should I continue weight training or just do core stability exercises? What are the best exercises?
Tags: cycling
rugby
running
swimming
exercise
fitness
physiology
testing
circuit training
conditioning
interval training
power
speed training
strength training
training programs
weight training
Digg This!
Stumble Upon This
Tweet this on Twitter
Share this on Facebook
Bookmark this on Delicious
fattyjwoods
Im not a expert but weight training won't help you lose much weight - it'll only change the fat into muscle. So if you want to shed some pounds you will need to do more core stability excersizes or do some intense speedwork (eg. swimming sprintwork 20x 50m etc etc.
carolyn_abt
Absolutely, weight training/interval training is the way to go. You get great benefits: increased EPOC (exercise post oxygen consumption), increased muscle mass which allows you to burn fat as a fuel source more efficiently, more skin elasticity, etc.
And you can't change fat into muscle - a physical impossibility.
Caz
jusrockinout
Weight training can help you lose weight, but not nearly as fast as aerobic activities. You burn calories when you exercise, your body will also probably you a little protein to heal the muscles. Some of the exercises that burn alot of calories are the ones that use alot of muscles: Squat, Deadlift, Clean & Jerk, Snatch, Barbell rows. All of the preceding exercises will help build a strong core as well.
Also note that fat does not turn into muscle. Fat is used up, and muscle grows.
I have heard that rowing is a very good aerobic activity for losing weight, since it uses a grea tdeal of muscles, and keeps the heart rate up.
trappo
Weight training will help you lose weight if you consume less calories than you expend in the course of the day. The best way to go would be circuit training, high reps low weight and movements that require an open chain of movement, they involve more muscles.
ppathlete
to lose weight you need to work primarily aerobically, for reasonable long periods of time. If you are to use weights use light ones and incorporate it into some aerobic work. Heavy weight work will increase muscle mass increasing your weight.
f5combo
To lose fat as you request, combine weight training with aerobic exercises and a good balanced diet that is below your daily calorie requirment.
Weight training helps you to build muscle which burns off more calories even when you are not exercising. The best aerbobic exericse for most calorie spent is swimming so i recommend that for fat loss.
ssh10199
combination is key. aerobic exercise for 30-45 min then lifting with 3 sets of 12 reps is ideal for max weight loss. because with the aerobic you burn calories fast but combined with lifting after your lifting will burn calories hours after you are done lifting. i don't remember why you run before you lift but i remember that it is key that you do so
T_Larsen
weight training helps you burn you fat to muscles. Muscles weigh more than fat so that would be a bad idea. Instead try running or other aerobic exercises.
Lorraine Barratt
I have been doing weight training for 15 years as well as running and cycling. Weight training builds muscle and I have achieved better fat loss through that than aerobic training. I am always starving when I get back from a weight training session as opposed to a run or 30 mile cycle ride and they say you are still burning calories for at least an hour afterwards. And its correct that your body needs 25 calories a day to maintain 1lb of muscle, so you can eat more when weight training and still lose weight. As opposed to burning 100 calories per mile of running.
BenSki
Obviously, to lose weight you need to be burning more calories than what you eat, the way you do this is by cutting down on what you already eat and increasing the amount of physical activity you do.
It is all about balancing out everything you do, so if you were hitting the gym to lose weight, having a weight training routine is all part of the balancing act. I would go with what has been said before, that a low resistance and high repetitions are best for a weight loss programme. I would start off doing 2 sets of 15-20 reps at a resistance were it becomes challenging at 15-20 reps. This will improve your muscular endurance.
However, I would say that aerobic training should be the bulk of your programme as this will initiate greater fat loss. As you become fitter your body will be more adapted to burning fat as it's primary fuel as opposed to burning carbohydrate which is the preferred energy source of the body. I would say that weight bearing exercises such as running will be your best option to lose weight, but any exercise that uses a large amount of muscle is good.
Finally, it is impossible to turn fat to muscle or muscle to fat.
why_not_fandy
weight training is an excellent idea for weight (fat) loss. Increasing lean muscle mass will increase your resting metabolism. This means that at rest you will burn more calories than you would with less muscle. There is an ongoing debate about what kind of exercise is best for fat loss. Sure, aerobic activity allows you to work longer and eventually after beginning a session accesses primarily fats as a fuel source. Others might argue that resistance/weight training is more effective/efficient because you burn more calories per minute than aerobic training. There are other benefits to aerobic training as well that I won't get into, but if time a factor I suggest including resistance training. Good luck!
Alina
Exercise and Aerobic Activity to loss weight, burn calorie and to build muscles. But after doing a workout you should take a healthy eating with nutrition , vitamin and protein. It is also help to build your muscles without increased fat and make your body healthy and fit.
uull
I would go with what has been said before, that a low resistance and high repetitions are best for a weight loss programme. I would start off doing 2 sets of 15-20 reps at a resistance were it becomes challenging at 15-20 reps.