Is weight training exercise important when dieting? Many experts will quickly tell you “yes” if you ask them this question. Why? It’s because weight training builds muscle and helps increase the body’s metabolic rate. This means, that even while resting, a person who weight trains and who has built more muscle in their body will burn more calories than a person who doesn’t do any weight training.
Plus, weight training workouts typically burn more calories per minute of exercise than cardio workouts do.
But, for women especially, the thought of doing weight training exercises with the intent of building muscle scares them because they think it will make them look less feminine and too masculine. A woman shouldn’t worry though. Unless she does a tremendous amount of muscle building exercises (hours a day) she will not develop a more masculine physique.
Many experts are now recommending that women pick up heavier weights to help them build more muscle and a lean, toned body that is healthy.
Curves for women is one national chain that promotes a circuit type workout for women that builds muscle without building bulk. They recommend doing their 30 minute workout three times a week. That doesn’t mean a person should only exercise three times a week. Cardio exercise can be done every day of the week. Curves isn’t the only choice for women who wish to do weight training exercises. The YMCA is a good place for both men and women who want to get in shape.
Muscle building exercises shouldn’t be done every day though because they fatigues the muscles too much (except for body builders who spend hours a day in a gym following highly specialized workouts under the advice of highly trained trainers). Muscles need a day to rest and recover from their workout before being worked out again. That’s why the recommendation for most people is three weight training sessions a week, doing cardio workouts the other days of the week, with one day a week off to rest.
Another benefit of weight training workouts while Dieting that many people don’t think of is that they prevent the loss of lean body mass that typically occurs when people diet. What typically happens when a person goes on a diet is they lose some of their muscle mass along with that unwanted fat. Weight training exercise also strengthens bones and connective tissue.
So, to help your weight loss efforts be successful, do three 30 minute weight training exercise sessions a week. Not only will they help you lose weight, they will help you get stronger, more toned, and Healthier.
Dorrie Ruplinger
http://www.articlesbase.com/fitness-articles/weight-training-exercise-and-dieting-73461.html
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#1 by stevenrfranklin on July 27, 2010 - 11:02 pm
When should I add weight training to my diet and exercise routine?
I’m 36 years old, 5′9" and 230 pounds, giving me a BMI of 34. I am starting a diet and exercise program and hope to lose 60 pounds. Should I include weight training in my regimen from the beginning, or should I concentrate on diet and cardio for a while before adding weights.
#2 by Mike T on July 28, 2010 - 4:04 am
Firstly, ignore your BMI score. They are misleading. Someone the same height as you, with no fat but lots of muscle, would have the same score! It doesn’t differentiate between fat and muscle so i is next to useless at being a guideline for "normal" weight.
As for the weight training. To start with, I’d focus 80% of your training on cardio and 20% on light weights/high reps to build some strength. Over time, bring it down to 75% cardio/25% light weights, but increase the weights you are using. As you see positive results from the cardio keep bringing it down, say to 60% and 40% weights (heavy weights/low reps now, you will have the strength so start building the size). Regardless of your results I’d never drop below 50% cardio in your training.
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#3 by maddysdaddy02 on July 28, 2010 - 4:06 am
I have been in your exact same shoes…I would say lose 20-30 lbs on just cardio before adding weights…Weight training requires a different diet then cardio. More muscle mass burns more calories, but just make sure your body can handle it first!
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#4 by SubJ on July 28, 2010 - 4:08 am
No.
Eat only when hungry and not more than thrice a day. Nothing other than water in between. Include plenty of uncooked vegetables and fruits in each meal, preferably 50%. Chew each morsel at least 32 times to activate ur body to generate signals of hunger/fullness. Obey these signals.
Take light exercises and brisk walks regularly preferably twice a day.
U will achieve what u have not even dreamt and that too in a reasonable time. Do not be in a hurry. It is however to be noted that one cannot change the shape or size of different parts of the body.
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#5 by Red Rum on July 28, 2010 - 4:10 am
You should probably concentrate on diet and cardio first, once you reach a healthy weight, you can add weight training to the regime. This helps to prevent injuries or accidents such as strokes due to the blood cholesterol levels.
To lose weight, all you need is patience, consistency and determination. There are certain things people keep ignoring when they try to lose weight:
1) You need to change your lifestyle. People go on crash diets and lose some pounds, then they get back to their old eating habits, hence gaining more pounds, and the cycle repeats again. Junk food and soft drinks are evil, period. They are the main culprits for a big stomach.
2) Do cardio consistently at an intensity that totally wear you out. It makes you lose weight faster. Don’t underestimate inconsistency, it’s the main clause of failure for those flat-ab wannabes.
3) Don’t rush weight loss. You can only lose 2.5lbs per week at MOST. Any more and you’re losing muscle as well. Don’t expect visible results in a week or two. They only start to show after a month or so. Do you really think you gain all those pounds of fats in just a few weeks? Then don’t expect to shed them pretty soon. As long as you persevere, you’ll be rewarded.
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#6 by Stampy Skunk on July 28, 2010 - 4:12 am
You can add weight training right away…. start with light weights and high reps, you want to burn fat first and most important.
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#7 by wayne l on July 28, 2010 - 4:14 am
You can start your weight training right away. by building or toning muscle you will burn more calories at rest then with just diet and cardio. start out slowly to let your muscles adjust. Remember when you use weight training do not rely on a scale as to how much weight you are losing. Muscle weighs more then fat. it is better to judge your advances by how your cloths fit. Bmi’s are very miss leading. To determine your ideal weight it is better to determine it by body fat index.
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