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By Howard Seidman, Contributing Writer
A combination of diet and exercise is the best way to lose weight. But many people with this goal tend to focus on cardiovascular (aerobic) exercise and ignore weight or strength training. The fact is, though, that weight training can help you burn more fat than aerobic exercise alone.
Weight and aerobic conditioning may both yield equal amounts of weight loss. But weight training keeps the loss of your muscle mass to a minimum. This will help you perform better during aerobic activities. The resulting increase in muscle mass will also raise your basal metabolic rate (resting metabolism).
Getting started with weights
Talk to your doctor before you start lifting weights or raising your activity level. Weight training programs often involve doing eight to 10 exercises and performing three sets of repetitions for each. When you begin, though, you may feel muscle strength improvements by doing just a single set of each.
An average person can start strength training with single-set programs at least two days per week. Despite fewer repetitions, single-set programs are highly effective, less time-consuming and help you stick to a routine. Single-set programs may only take 10 to 15 minutes. As you progress, you can increase the number of sets, repetitions and weight amount.
A weight training routine should hit all major muscle groups. Many men concentrate on building their arms and chest because of the highly visible results. But don't forget about the back and legs. Building up these areas may not yield immediate visual results, but it won't take long to feel some gains. And that increased strength will advance your aerobic activities.
As you lift, avoid focusing on the amount of weight or the number of repetitions. Concentrate on properly completing each exercise. Poor technique leads to poor results and possible injuries. You can always use less weight or do fewer reps to get things right.
How much activity do you need?
Doing at least 2.5 hours of physical activity each week brings many health benefits, but it may not be enough for weight loss. To lose weight, focus on doing more repetitions with lower weight. If you want more strength and muscle mass, do fewer repetitions with higher weight.
The National Weight Control Registry reports that people enrolled in their registry who have lost 30 pounds and kept it off for at least one year used physical activity to burn 2,500 to 3,500 calories per week.
That translates into:
- 60 minutes worth of daily activity to lose weight (seven hours per week)
- Between 60 and 90 minutes per day (seven to 10 hours per week) to maintain that loss
Remember to check with your doctor first to see what type and how much exercise is right for you.
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External Sources
 | Cullum-Dugan D, Saper RB. Obesity. In: Rakel RE. Rakel: Integrative Medicine, 2nd edition. Philadelphia, PA; Saunders; 2007.. Accessed July 31, 2009
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| American Academy of Family Physicians. The exercise habit.. Accessed July 31, 2009
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| Williams MA, Haskell WL, Ades PA, et al. Resistance exercise in individuals with and without cardiovascular disease: 2007 update. Circulation. 2007;116:572-584.. Accessed July 31, 2009
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| American College of Sports Medicine. Effectively selecting and using free weights.. Accessed July 31, 2009
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| Kiem ML, Wing RR, McGuire MT, Seagle HM, Hill JO. A descriptive study of individuals successful at long-term maintenance of substantial weight. American Journal of Clinical Nutrition. 1997;66:239-246.. Accessed July 31, 2009
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| American Academy of Family Physicians. Exercise for the elderly.. Accessed July 31, 2009
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This article was reviewed and updated
08-01-2009.
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