Contrary to what many people think, strength training is as important, maybe more important to successful fat loss than aerobic exercise. The reason lies in the amount of calories that are burned when you aren't exercising. Depending on the intensity and your weight, an aerobic workout (walking, cycling, stair stepping) will burn approximately 300 calories per hour. If the exercise is strenuous enough (which is unlikely in the beginning exerciser) the RMR will be elevated temporarily up to a few hours afterwards. Compare this to strength training which elevates the RMR permanently. The RMR accounts for 60 to 75 percent of your daily calorie expenditure, so even a modest increase will help burn off more fat.
One study (Campbell 1994) found that a three-month basic strength-training program resulted in the subjects gaining three pound of muscle and losing four pounds of fat, while eating 370 more calories per day (a 15 percent calorie increase). Remember, aerobic exercise generally doesn't increase muscle tissue. In fact, excessive amount of aerobic exercise combined with a low-calorie diet can cause the loss of some muscle tissue. This is not to say that overweight individuals shouldn't do aerobic exercise--it offers many health benefits and is a part of a weight loss program. It's just that aerobic exercise by itself may not be the best solution for permanent weight (fat) loss.
Don't think that you need to workout in a gym for two hours to strength train. Significant gains can be made with a consistent 30-minute workout performed 2 -3 times per week. Check out the Simple Fitness Solutions Strength-Training Kit for an easy way to train at home. This could be your key to successful weight control
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