Dear dailymuscle,
I’m pretty flabby and would like to lose about 20 lbs. I have been going to the gym regularly for 2 weeks, but I really don’t like using any kind weights – especially the free weights/dumbbells!! The free weights are is also almost always dominated by big noisy men who give me creepy stares. I would like to know if I can reach my goal by doing cardio alone, or is weight training necessary?
Need advice…
~sweatygal
Dear sweatygal,
Hmm… how much do you sweat that you have to call yourself that? :P
Sure you will be able to lose weight with cardio alone. But all too often, you’ll only wind up being a ‘smaller’ version of your flabby self right now. Significant muscle tone, definition, great health & strength are rarely achievable from cardio work alone.
Weight training IS your best friend and your best ‘training partner’ for any weightloss/weight management program simply because by gaining some muscle, you will be able to:
- eat more (muscle uses more calories)
- get a firmer/tighter physique
- wear a smaller size clothing (even at the same scaleweight)
In fact, the amount of calories you burn during the day goes up when you lift weights – so you’re actually burning extra calories all day long and not just when you’re doing your cardio. This is because weight training causes your muscles to ‘tear’ in order to recover/grow and these ‘tears’ require energy to heal. The healing process takes anywhere from 24-48 hours during which time your body is expending energy (calories).
If you were to stick to aerobic(cardio) training alone, the level of energy consumption is minimal due to the fact that there is no ‘tearing’ down of muscle tissue. It’s as simple as that.
If you are clueless on using dumbbells, just start slowly by doing some basic exercises like the ones found here in this exercise directory. You should target to perform 2 – 3 exercises per bodypart.
And sorry for not being able to help with the noisy men and their creepy stares. Perhaps they think you’re hot! So try to take it as a compliment? ;)
Don’t forget to get plenty of rest, and Happy exercising!
Your friend and coach,
DM
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This post was written by...
Noel Chelliah, ACE-CPT, ACE-LWMC, has been recognized as one of the Top Transformation Experts in Malaysia. No stranger to being overweight himself, Noel has gone through a life-changing transformation himself, from fat, to fit. In 2010, Noel founded the DailyMuscle Body Transformation Camp, which today helps hundreds of individuals exercise and practice healthier habits. In his spare time, Noel serves the community with various programs that promote a healthier lifestyle, and enjoys playing with his dogs.
My name is Noel Chelliah, and I’m a Transformation Specialist and founder of the 
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I admit I would pretty much need the same advice as Sweatygal here.I do agree to DM on the part that
” Weight training IS your best friend and your best ‘training partner’ for any weightloss/weight management program simply because by gaining some muscle, you will be able to:
- eat more (muscle uses more calories)
- get a firmer/tighter physique
- wear a smaller size clothing (even at the same scaleweight)”
I found this totally effective now that I combine cardio with weights although I always thought it should be cardio first then weights and not the other way round . Well, now I know why after reading your articles and I shall do as advised. :)
Since march 09, I have lost 3 kgs.NOt only that, I noticed a firmer and toner physique now through all that old stack away skirts and pants which I had trouble fitting into last time. :))
Having said that, still need to work a lot harder on my tummy..tough one.Sigh..