So you think that weight lifting is not for you, especially now that you are trying to lose weight? That could be no farther from the truth. There has forever existed the unwarranted myth that women who weight train will get too bulky, masculine, and look unfeminine. The truth is that most women do not produce enough testosterone to even come close to that. So what are you waiting for?
Weight lifting and strength training have long been key elements to any successful fitness program. Simply doing cardiovascular activities alone will not get you the long term results you seek. And remember, permanent weight loss is not about the short term gratification of fitting into new jeans, but rather long term lifestyle changes that lead to a longer lasting, healthier life. Now that we have gotten past that, lets explore the true benefits of strength training, how to start correctly, and the impact it will have on your life-long fitness.
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The benefits of strength training. Strength training helps build muscle mass, define muscle tone, and ultimately burn more fat. Yes, you have heard that a million times, but do you truly believe it? Muscle does not weigh more than fat. A pound of chips weighs the same as a pound of bricks – they are both one pound. It just takes a lot more chips to equal a pound than bricks. Relevance? A pound of muscle looks a lot nicer on your body than a pound of fat. You are leaner, toned, and can feel confident knowing that you are doing the best you can for your body. While cardiovascular activities such as walking, cycling, and running are important, adding a strength training component to your workout will help burn excess fat long after you actually leave the gym. Now that’s truly a plus!
A good strength training workout for weight loss should consist of lighter weights and more repetitions. First and foremost, however, you must always consult with your physician before beginning any exercise program. It is highly advantageous to go to a local gym and register for a one-week trial membership. Most clubs such as Powerhouse Gym or your local YMCA, give free trials and sessions with a personal trainer. In these tough economic times, you may want to learn from a pro in during the trial, and if you like, join the gym, if not, take your knowledge and apply it at home. Once you have learned the basics, remain consistent. Start with three 20 minute sessions each week. As your body gets stronger, increase the variety of exercises, amount of weight, then vary the number of repetitions. Please see the links section for more resources on weight lifting.
[relatedposts]The lifelong benefits of strength training are immeasurable. You have the choice of being sedentary and immobile, which could be due in part to not properly taking care of and exercising your body, or being active and on the go because you took the time out for yourself and your health. Strength training now can help build good muscle density which will protect you against fractures and breaks in your retirement years. But don’t think weight lifting is just for the younger generation. Even seniors just starting out can reap the fruits of strength training, if you just start now!
Author: PeTika Tave an Examiner from Jacksonville. You can see PeTika’s articles on PeTika’s Home Page
The last thing one may want to do when weight-training is lifting heavy weights because that will only cause an increase of weight. Granted, that weight will be muscle which is heavier than fat per molecule. Take this person’s advice and stick to more cardio exercising, working out w/ lighter weights with more reps, and eating in accordance to the 5 major food groups (and their corresponding amounts). Young people and seniors alike: Start pumping iron!
[...] The truth about strength training and weight loss [...]