If you’re trying to lose weight, you might have been told that doing more cardio is the answer. Matthew Fourman, MD, FACS, FASMBS, a board-certified general surgeon who specializes in bariatric surgery, shares that this advice is outdated. Research shows that strength training is just as important as cardio for changing your body composition and losing fat.
How Strength Training Promotes Weight Loss and Weight Management
As you age, your physical activity typically decreases and hormonal changes occur, causing your body to lose muscle mass.
“The problem with this is that muscle tissue is highly metabolically active, meaning it raises your metabolic rate. So, as you lose muscle, your metabolic rate drops, meaning your metabolism slows down. This is then a compounding problem, making it harder and harder to lose weight,” shares Dr. Fourman.
If you have more lean muscle mass, you’ll burn more calories during the day because muscle requires more energy than fat.
How Much Strength Training To Do To Lose Weight
Adults should aim to get at least 150 minutes of exercise per week. This can include brisk walking, running, playing sports or going to the gym – anything that gets your heart beating faster than its resting rate. Add in strength training at least two days a week to build muscle mass.
Strength training may include weightlifting, but doesn’t have to. Using your own body weight or resistance bands can be just as effective.
Sleep and Weight Loss
Getting adequate sleep is very important to losing weight. Your body uses the time that you're sleeping to rebuild muscle. If you’re not getting enough sleep, you will see fewer gains from strength training.
Dr. Fourman recommends aiming for eight hours of sleep per night for muscle function and weight loss, as well as for your overall health.
Another symptom of not getting enough sleep is having higher circulating levels of a stress hormone called cortisol. One of the effects of cortisol is that it causes your body to store fat, which consequently may inhibit your weight loss goals.
“It’s so important to not undervalue sleep as a part of a weight loss regimen,” Dr. Fourman encourages.
How To Start a Strength Training Routine
If you've been inactive for some time, or have never engaged in strength training exercises, start small to prevent injury.
Talk with your primary care provider before you begin. They can help you create a plan that works with your capabilities and goals.
Learn the moves with bodyweight first. When you can do 15 reps with proper form, add weights. Start with dumbbells or resistance bands that weigh one to five pounds. As you grow stronger, slowly increase the amount of weight you lift to maximize the benefits.
Aim for 30 minutes of resistance-training activity each day. You can try a mix of strength training with weights and higher-impact activities such as jogging or using an elliptical or stair climber. Pilates is also a great option to build stabilizing muscles for the body.
Always warm up and use correct form when lifting weights. Working out cold muscles or using improper form can lead to sprains and tears. Start your workouts off slow and stand straight, head over shoulders, over hips, over feet. Keep your abdominal muscles tight while weight training to stabilize your pelvis.
Measuring Success
While a scale can be a helpful tool in determining weight loss success, it doesn’t always tell the full story.
Instead of just looking at the number on the scale, it's important to check how your body composition changes. The goal should be to decrease body fat and increase muscle tissue, which might not always be reflected by the number on the scale.
Dr. Fourman recommends taking measurements of your body, such as the circumference of your waist, arms and thighs. Additionally, weighing yourself once a week (on the same day of the week at the same time of day) can keep yourself accountable.
“Set goals that are attainable and sustainable,” Dr. Fourman encourages. “Consistency in doing little things every day related to nutrition and exercise will set you on the right path for your weight loss journey.”
Matthew Fourman, MD, FACS, FASMBS
Dr. Fourman is a board-certified general surgeon who specializes in bariatric surgery. View his profile.
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