It can be more difficult to build muscle mass at the same time as you try to lose fat and weight, but that doesn't mean you should skip strength training until you lose weight. In fact, as others have mentioned, if you're restricting calories and doing cardio, you need to do strength training in order to preserve the muscle mass you have.
Also, strength training is an essential part of a cardio program because ST helps strengthen the body parts that you use in cardio activities. If your muscles, joints and bones are weak, your risk of getting injured when you do lots of cardio is increased.
I started strength with coach nicole's fit firm and fired up DVD. They are 10 minutes of strength training. Now they are easy and I'm trying to do the workouts twice a week. They might be helpful to you for starting out as well!!
Can you find that article again and link it? I would be curious to know what kind of place is offering such poor advice. As others have said, it's entirely bunkum, and doing ST right now will actually help you lose weight.
I totally disagree with it being bad to try to strengthen muscles before losing fat.
Yes, it is difficult to gain muscle mass while running a calorie deficit to lose fat, as the body tends to burn protein for energy rather than creating new muscles tissue. But to then extend this to strength training being 'bad' is wrong for 3 key reasons:
* Without ST, up to 25% of your weight loss can come from lost muscle rather than fat. ST will help you maintain your existing muscle mass and ensure that more of your weight loss comes from fat alone, rather than a combination of fat and muscle. And it's a lot easier to maintain existing muscle through even a moderate ST program, than it is to add it back later. * A lot of the gains of strength training come from improved muscle quality, rather than increased muscle size. Even if you aren't increasing muscle mass, you should see significant gains in strength. * Strength training strengthens not just muscles, but the tendons and bones they are connected to. This reduces your risk of injury, and of getting osteoporosis later in life.
ST will help you lose weight. Muscle is an efficient fat burner, so the more lean muscle mass you have, the better your body will burn fat. However, diet is the key to weight loss. Focus on staying in the nutritional ranges set for you by SP. Do some cardio and ST. While the scale may not move as fast or steadily as you want it to, you will definitely see results.
Fitness Minutes: (38,609)
2/8/12 5:08 A
Over the long run having a higher muscle mass will be helpful to burn the fat and especially to keep the new weight. So in that respect, you can start ST right away. However, keep in mind that the scale will tell a different story. You will see your weight increase. Thus, it can be frustrating if you expect to weigh less. But if you are going to be happy with the alternative ways to measure your progress (e.g. measuring the fat percentage with skin calipers, measuring the circumference of the belly, legs, arms etc), just go for it.
On the other hand, what works for most people (the mere mortals who want to see the progress using a scale) is some ST and mostly cardio. That way you minimize the muscle loss and burn a lot of fat, and the scale cooperates. That is what SP recommends, and what I personally do.
Fitness Minutes: (1,672)
2/8/12 4:50 A
I have been doing cardio and some strength exercises. I am trying to build up my core muscles, I had surgery a few years ago for scoliosis and my muscles are still very weak. I recently read an article online that said it was bad to try to strengthen muscles before you lose fat. Is this true? Should I lose weight before I try to strengthen anything?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.