Why Weight Training Is Insanely Good For Weight Loss
You didn't gain all your weight in one day; you won't lose it in one day. Be patient with yourself.
Jenna Wolfe ‧ An American journalist and personal trainer
Men lift weights and bulk up and lose body fat. Did you know as a woman you can also practice weight training to lift weights and lose body fat without bulking up?
Since men have lots of testosterone, their muscle becoming larger and bulkier than they workout, but women don’t have all that testosterone, so weight training is an excellent way to get long, lean muscle and burn more calories, without worrying about bulkiness.
Many women skip weight training and rely on aerobic exercise to lose weight, which is good for you. But if you want to see amazing changes in your body, rev up your calorie burn, and keep weight off long term, you need to add weight training to your exercise program. Just read on to learn more about how weight lifting can help you lose weight and keep it off.
What Is Weight Training?
According to the Mayo Clinic, "weight training (aka strength training) is a type of strength training that uses weights for resistance. Weight training provides a stress to the muscles that cause them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart.
Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines. You can also increase your strength through other types of resistance exercises, such as by using your body weight or resistance bands."
FACT: Weight training sessions can help you keep your body burning off calories 24/7 even when you’re at rest.
Muscles Burns Calories 24/7
Aerobic exercise burns calories while you are engaged in exercise, but building muscle through weight training helps you burn calories long after your lifting session. Just a few short weight training sessions a week can help you keep your body burning off calories and fat 24/7 even when you’re at rest.
That’s because lean muscle tissue is always active, unlike fat that just sits there doing nothing for you. Swapping 10 pounds of fat on your body for 10 pounds of lean muscle tissue can help you burn 50 extra calories a day or more while doing nothing.
Benefits of Strength Training
TIP: You can see significant improve your strength and body composition with just two or three 30-minute weight training sessions a week.
Build Muscle To Get Rid Of Trouble Areas
Building lean muscle helps you lose more fat, so doing weight training exercises that target your trouble zones means you build more muscle, which will melt away those troublesome fat pudges.
When weight training, you don’t have to rely on the scale to track your progress, you should also take measurements. As you gain muscle, you may not lose pounds, but you will lose inches of pure fat. Building muscle can really transform your body. When you lift weights, you can actually see changes pretty quickly and these changes are long term.
Simple and Easy
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How Do You Get Started?
You can join a gym and get a personal trainer, or you can begin on your own following these tips:
As you get stronger up your weight or do one set of 12 reps with your normal weight and so 8 more using a heavier weight
Don’t Overdo It
Start slow and work your way up to more weight. Even with a small amount of weight, you’ll start to notice changes in your body and as you progress and up your weight, you’ll be amazed at how lean and toned you look. Start enjoying all these benefits!
FACT: With an appropriate strength-training routine and exercise performance form, you may see some results in just a few short weeks.
You can see a significant improvement in your strength with just two or three 20- or 30-minute weight training sessions a week. That frequency also meets activity recommendations for healthy adults. Do your best and don't push your body beyond its natural ability to recover.
Weight Training For Women Benefits
The multiple research has shown there are countless benefits of strength training for women. When you weight train, you can expect and reap these amazing benefits such as increased metabolism, increased energy, improves sleep, stronger bones, reduces stress, lowers risk of injury, clothes fit better, improves flexibility, improves longevity, preserve muscle mass, reduces the risk of diabetes, reduces inflammation in the body, increases insulin resistance, lowers risk of depression and anxiety, lowers your body fat percentage over time, improves posture, gives an hourglass figure, improves heart muscle strength and endurance, improves mood and more...
FACT: The multiple research has shown there are countless benefits of strength training for women.
The Bottom Line
Keep your weight training simple and use it to your advantage. If performed correctly, it will greatly benefit your body and health. Now that you know how to strength train properly, take this new knowledge to the gym and start building a lean and sexy body.
With an appropriate strength-training routine and exercise performance form, you may see some results in just a few short weeks. Keep up the effort, and more-defined muscles, better balance and improved overall health will be the result.
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FAQ
Weight lifting isn't just about bulking up and building muscle mass, the experts say. Its benefits include improved posture, better sleep, gaining bone density, maintaining weight loss, boosting metabolism, lowering inflammation and staving off chronic disease, among a laundry list of positives.
Yes, it does. Build more muscle and you'll keep your body burning fat all day long. This suggests that strength training is better at helping people lose belly fat compared with cardio because while aerobic exercise burns both fat and muscle, weight lifting burns almost exclusively fat.
5 benefits of strength training for women:
- Helps to lose body fat faster.
- Gain strength without the bulk.
- Burn calories, all day (and night) long.
- Decrease chances of osteoporosis.
- Reduce the risk of heart disease.
A new study says lifting weights and doing cardio on the same day isn't a good idea. However, the paper says that in order to have an effective workout, gym-goers should instead wait at least 24 hours after strength training before doing cardio. So, there are great benefits to it, but there can be some hidden dangers too.
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