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https://www.healthline.com/health/exercise-fitness/best-exercise-to-lose-weight#:~:text=To%20lose%20weight%20or%20maintain%20weight%20loss%2C%20you%E2%80%99ll,your%20cardio%20into%20three%20smaller%20workouts%20a%20day.
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
Strength training can include use of weight machines, your own body weight, resistance tubing or activities such as rock climbing. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.
https://www.healthline.com/health/exercise-fitness/best-exercise-to-lose-weight
Great weight and strength-training exercises to help you lose weight include: 1. Kettlebell swings This full-body, demanding workout will amp up your heart rate while increasing your arm and leg...
https://healthprep.com/articles/fitness-nutrition/strength-training-to-lose-weight/
Research shows a well-planned strength program can elevate EPOC or metabolism for up to thirty-eight hours after a workout, and the body will continue to burn calories long after strength training. In comparison, once you’ve completed a cardio workout, the calories stop being burned.
https://www.fitnessblender.com/articles/strength-training-for-fat-loss-how-strength-training-can-help-you-lose-weight
Example Strength Training Plan: Monday – Lower Body Tuesday – Upper Body Wednesday – Cardio + Core Thursday – Lower Body Friday – Upper Body Saturday – Stretching, low impact cardio, or rest Sunday – Rest/Stretching
https://www.health.com/fitness/how-to-shed-fat-with-strength-training
https://www.acefitness.org/education-and-resources/lifestyle/blog/5353/weight-lifting-for-weight-loss/
If you want to lose weight and not look “skinny fat,” you need to lift HEAVY weights. 2. Intensity. You don’t have to spend more than 30 to 45 minutes on your weight workouts. In fact, you could cut this down to 20 minutes. I love training with my powerlifting friends, but I do NOT have the focus or the time to lift weights for more than two hours.
https://www.nerdfitness.com/blog/strength-training-101/
So NO, you don’t need to lose weight first before you start strength training. You will lose weight BY strength training (and keep the muscle you have). You do NOT need to do hours of cardio for weight loss – weight loss is 90% a result of your nutrition. So honestly, you don’t need to ever set foot on a treadmill again (unless you WANT to).
https://www.exercise.com/learn/can-you-lose-weight-with-just-strength-training/
Strength training does not shed body fat in and of itself. Rather, it builds muscle mass and increases metabolism, burning excess calories and reducing body fat. It is unlikely that most people could shed a significant amount of excess weight simply by using weight training methods.
https://lesliebeck.com/articles/2018/04/30/is-strength-training-the-reason-youre-not-losing-weight
For a 185-pound person, that requires roughly 40 minutes of running (6 mph), 70 minutes of very brisk walking (4.5 mph), or one hour of vigorous weight lifting. Cutting 500 calories from your daily diet, on the other hand, is easier to do. As Phillips says, “weight is lost in the kitchen while muscles (and fitness) are made in the gym”.
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