July 25, 2017
August 24, 2017

Losing Weight by Lifting Weight


Utter the words “weight training”, and many people imagine bodybuilders and gigantic muscles. Weight training plays an integral part in burning fat, muscle tone, overall health and physique. Let’s break a myth right here right now; you do not get huge by lifting weights! The only way to build big bodybuilder bodies is if you are eating excess calories. Then you must consider that many bodybuilders are using steroids, supplements, and pills… The point is if you fear getting big from a typical weight training routine you have nothing to worry about because it’s unlikely to happen.

What is weight training? It is basically a form of resistance training used to train your skeleto- muscular system that helps increase muscle strength and endurance

Now you’re probably scratching your head a little because—wait a minute—women don’t lift weights! Women need strength training, too.

Let’s take a moment to cover that myth here. Let’s say you’re a woman who has more body fat than you want and is trying to decide, “Should I engage in strength training as part of my weight loss program?” Guess you are absolutely right!
When you have a high percentage of body fat, that body fat is stored not only in the tissues that are obvious — such as your hips and your midsection, your arms and legs and so on — it’s also stored intramuscularly, which means it’s stored within the muscles of your body. That fat takes up a lot of space in the muscle, so it actually makes the muscle look bigger, because there’s fat inside. When you start losing body fat, even if you’re engaged in strength training, that intramuscular fat will begin to vanish. So even if your muscle mass begins to grow — which, again, is very difficult for women to accomplish — your overall muscle size is probably going to be smaller when you’re at a lower percentage of body fat.

Proper strength training can help us to look better, feel better and function better. Here are certain reasons we can cite why you should pick up your weights today and get started

Strength training increases your metabolism. Adding three pounds of muscle increases our resting metabolic rate by seven percent, and ups our daily calorie requirements by 15 percent. The average adult experiences a two to five percent drop in metabolic rate every decade of their life, so strength training can help make up for that loss.

Strength training prevents muscle loss. Adults who do not strength train lose between five to seven pounds of muscle every decade. While cardio exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue.

Strength training increases your muscle mass. Doing 25 minutes of strength exercise, three days a week can increase muscle mass by about three pounds over an eight-week training period. By doing this body appears to be firmer and compact. Even though you may not be losing weight theoretically, you will be looking thinner since your body now occupies less space (muscle is more dense than fat tissue).


Strength training reduces body fat. As one ages, the body changes in composition as lean muscle decreases while fat deposits increase. Muscular strength also declines approximately 5% per decade for the untrained individual. Strength training slows down this process even as one reaches their senior years. Increasing your muscle mass will increase your calorie burn, thereby reducing the likelihood of fat accumulation.

Strength training increases your bone mineral density. Weight training helps protect bones. This is an important benefit, particularly for women, as decreased estrogen production causes bone demineralization. This in turn increases the risks of osteoporosis and the additional risk of incurring stress fractures. Strength training can result in significant increases in bone mineral density. Muscles tugging on bone structure as a result of weight training facilitate bone regeneration. In this way, strength training helps protect against fractures, “shrinking” and osteoporosis.

Strength training will reduce arthritis pain. Sensible strength training eases the pain of osteoarthritis and rheumatoid arthritis. This is good news, because most men and women who suffer from arthritis pain need strength exercise to develop stronger muscles, bones, and connective tissue.

Engage in weight training when losing body fat.

Weight training is increasingly recommended as a fat-busting tool because muscle burns more energy than body fat at rest, so if you develop more muscle and have a higher muscle to fat ratio than before, you must burn extra energy and more stored fat as a result. However, the differences are not that dramatic. Does that mean you shouldn’t worry about weight training? Certainly not, because weight training has an afterburn effect which is the best for weight loss and performance programs. The ‘afterburn’, is the amount of energy you use after you stop exercising

Why do we need a more powerful afterburn? During weight training fat cannot be used for energy. Weight training places an overload on the muscle and causes muscle wear and tear. This calls for increased rate of muscle repair process and growth, which is a lot of work for the body and uses a lot of calories.
In other words your metabolism increases for several hours or longer after a particular exercise, then that’s a bonus because you burn fat during the exercise and after you cease as well.

Obviously just lifting a few weights by themselves will not constitute fat loss – but the combination of the right diet, exercise and weight training will give you the best chance of achieving your weight loss goals.

Weight training is simply an amazing fat loss tool that is available for those who want to lose fat and gain health. It is a complete workout for the body that helps your newly developing muscles to obtain shape, definition, and tone, for the “chiseled and fit” physique you desire.

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