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EEJAA70 Posts: 4,410
3/24/13 12:56 A


MOJOLO SparkPoints: (26,231)
Fitness Minutes: (12,601)
Posts: 97
3/21/13 7:52 P

This is a great topic!

Thanks to the experienced Sparkers for your input too!

I could be wrong, but I do believe that muscle at rest burns more calories than fat :) Not that you have to super bulk up, but maintaining what muscle you have should benefit you in helping burn the fat you want to lose, even when you are sleeping.

JASONZ Posts: 149
3/21/13 7:13 P

Strength training is definitely a piece of the puzzle. Yes! Definitely work in some resistance training into your weekly routine. SparkPeople has some good routines you can do at home. Start there.

SIMPLELIFE2 Posts: 707
3/21/13 12:22 P

I would rely on the advice and articles here over opinions from family and friends. The forums are great, but make sure to check out all of the articles and videos. There's a lot of crap and misinformation on the Internet, but you can count on the material here being credible and backed by research.

Keep up the good work and the enthusiasm. It takes time but it is so worth it.

Check out my Facebook community and "like" my page -- Get Real Fitness Solutions
FAT2FAB_1 SparkPoints: (1,263)
Fitness Minutes: (397)
Posts: 21
3/21/13 10:46 A

@ All of my SparkPeople. Thanks so much for the advice and the encouragement! I will continue using the SP strength training generator and also check out the boot camps.

This is week 2 of tracking my calories and eating clean so I am excited about this weeks weigh in.


BARBANNA SparkPoints: (108,158)
Fitness Minutes: (84,828)
Posts: 3,412
3/21/13 9:41 A

Yes by all means, literally! You should start slow with a minimum of weight but this is very beneficial.

Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.
CHEETARA79 SparkPoints: (84,727)
Fitness Minutes: (80,968)
Posts: 3,510
3/21/13 9:15 A


If you have trouble coming up with your own ST program, you can get started by doing one of Spark's bootcamp challenges. Click Community then Challenge Central to find the bootcamps.

You don't have to eat the whole thing.
DRAGONCHILDE SparkPoints: (58,536)
Fitness Minutes: (14,252)
Posts: 9,692
3/21/13 8:04 A

I think the resounding "yes" you've received so far gets the point across pretty clearly. ;)

I would encourage you to absolutely start strength training now. Theere is NO benefit to waiting, and many to starting right now.

I would also encourage you to use challenging weights; 5 lbs are fine for now, but as you grow in strength, you'll quickly outgrow them. Don't be afraid to use challenging weights that fatigue your muscles in 8-12 reps or fewer!

Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.
MOTIVATED@LAST Posts: 14,905
3/21/13 5:45 A

I would reinforce Unident's point that without ST, up to 25% of your weight loss can come from lost muscle, rather than fat. Including even a moderate ST program can help preserve your existing muscle, and ensure that more of your weight loss come from fat alone, rather than a combinaton of fat and muscle.

And it is a lot easier to preserve your existing muscle mass through even a moderate ST program, than it is to add it back later.

Anyone who suggests you should delay strength training, is misinformed.


The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
UNIDENT Posts: 33,498
3/20/13 11:58 P

Strength Training benefits every body, of every age, at every weight, and any goal.

It's great for beginners, excellent for oldies, awesome for pro's, good for the obese, and beneficial to the 'skinny fat'. Unless your goal is to become a slob, there is not a single goal, lifestyle, or life stage, at which strength training is not beneficial for you.

So YES! Start now! :)

While losing weight, up to about 20% of your "weight" loss can come from lost muscle tone. Muscle is expensive for your body to retain, so when you're at a calorie deficit, it's one of the things your body wants to lose.

Strength training allows you to minimise muscle loss, and ensure more of your "weight loss" comes from fat, rather than muscle. So yes absolutely, start right away - don't wait!

Deb, in New Zealand
HUFFYWALKS SparkPoints: (1,305)
Fitness Minutes: (4,680)
Posts: 94
3/20/13 11:52 P

Yes strength training is a must. Start light with a set of dumb bells.

3/20/13 11:24 P

As a reminder the elements in a fat loss programme in the order of their importance are nutrition (diet), strength training and lastly cardio. Strength training has an additional benefit in that it prepares your musculoskeletal system for the demands of a more comprehensive training programme.

My recommendation is that you make nutrition your first priority and strength training your second.

It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs

Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
3/20/13 11:01 P


Strength training is just as important as cardio when it comes to weight loss. Remember too that losing weight slowly may help with your skin issue, but not a guarantee. But most definitely, by starting a strength training program you will help to retain some lean body mass as you begin your weight loss journey.

Coach Nancy

FAT2FAB_1 SparkPoints: (1,263)
Fitness Minutes: (397)
Posts: 21
3/20/13 10:49 P

Hello beautiful SparkPeople! I am "obese" (I really despise that word) and just getting on track with a lifestyle change.

I have been doing a lot of cardio, mostly power walking, and just recently started using 5 pound dumbbells to strength train. My question is since I am obese should I strength train now or wait until I lose the majority of my body fat? I am hoping to avoid sagging/ loose skin by strength training now but I have heard some conflicting opinions from family and friends.

Please feel free to add me as a SP friend and I will do the same. I need all of the encouragement that I can get!


Edited by: FAT2FAB_1 at: 3/20/2013 (22:55)
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