Have a friend who is overweight. He just joined a gym. He asked me, “Should I start my workout by doing only cardiovascular exercise? Someone told me that I should only do weight training after I lose weight.”
Not really. Lifting weights will not only help losing body fat, but maintain the loss.
Why?
Muscle keeps our metabolism at high rate so that we can burn more body fat.
When we lose weight, up to 25% of the loss may come from muscle, resulting in a slower metabolism. By doing strength training, our muscles are preserved.
Run, jog or swim, we need muscles. Muscle helps us with aerobic exercise. The stronger you are, the better you will be at any aerobic activity.
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When one just starts doing weight training, the scale may show a slight weight gain. Not to worry, this weight is from the muscles gained. Trust me, you probably won’t look heavier. Take your body fat measurement and you will know what I meant. In fact, your clothes may even fit more loosely.So, if you are a beginner, try weight training too in addition to your cardiovascular exercise.
Category: Weight Training 
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sylvesteR // Feb 13, 2008 at 1:31 AM
Or you can do both in the same day. Lift weight in the morning and cardio in the evening. If running on a threadmill is too tiring then start paddling the bike for about 2 hours or more when watching the tv at your gym. You won’t feel tired like that.
uncle sha // Feb 13, 2008 at 1:35 AM
good advise, misconception of doing a certain routine before going to the next
i guess its the ratio of cardio vs weights; former should be higher if one goal is to lose weight
trey // Feb 13, 2008 at 2:51 PM
weight training, if done in a certain fashion can lead to greater fat loss overall compared to cardio (talking about cycling, running on a treadmill… gym cardio)
GymRat // Feb 14, 2008 at 10:57 PM
I feel you should do both cardio & weight training even after losing weight. Yes, muscles does help in keeping the metabolism at high rate. It means we are still able to burn body fat at a higher rate even when we are not exercising =)
Karla // Jan 21, 2009 at 9:05 PM
Losing weight without resistance training will result in muscle loss as well as fat loss. You must do weights as well as cardio to prevent this.