2. Second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don't exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, that isn't likely to be healthy over the long haul.
Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% total weightloss with moderate strength training.
Strength training helps to preserve bone density, balance, and many other important things.
Strength train each muscle group at least twice a week--this really only takes about 30-45 minutes per workout. Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout.
Lifting Heavy is the Key to Weight Loss. We know that losing fat involves increasing your metabolism. What you may not know is that muscle plays a huge role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns 5 calories. That means any growth in your muscle tissue is going to help you burn more calories all day long. In fact, strength training has all kinds of great effects on your body like:
11 comments:
I agree with you 100%. Lifting weights and challenging ourselves can help practically everyone with their weight loss goals. I am convinced that the best approach for weight loss is:
1. Focus on compound exercises.
2. Structure exercises into supersets.
I have subscribed to your RSS feed and look forward to following along. Thanks.
Counterpoint: The obese/Type II diabetic does not do well with cardio. These clients, because of their genetics, are fat-sparing. In other words, when they quickly deplete their liver glucose, their bodies start to break down muscle instead of fat. With weight training, once the muscle glucose is used up, muscle prefers fat as its secondary energy source. So, on the off-days, the body uses fat stores as energy to rebuild muscle and refill muscle glucose. This works most efficiently in the presence of normal testosterone in men and normal levels of estrogen in women. The type II diabetes must be under control as well. We have to remember that the overweight/obese are "built" differently. Besides my clients get an "aerobic" workout lifting heavy weights anyway. Remember, it is best to rest on the off-days to allow the body to rebuild and restore.
ya i agree Building muscles in an effective way not only requires tremendous amount of hard work but also tremendous amount of smart work too.
Pretty Good Post, I just stumbled upon your blog and wanted to say that I have really enyed reading your blog posts. Any way I'll be subscribing to your feed and I hope you post again soon.
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Getting fit takes some time. It doesn't happen overnight. But working out a fitness routine and committing to your own success can help. Use these tips to help you and us do that and decide to work on our fitness no matter what. Be healthy by being fit and be happier as well.
I appreciate you shared this blog. But when using weight lifting to build fitness, be careful of your form. If you use good form while lifting, you can strengthen the muscles around your joints and reduce daily pain. Using poor form will not only not harm your aching joints, it can actually lead to serious injuries.
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waooo nice written blog about "2 Reasons YOU Should Strength Train To Lose Weight!"
I totally agree with your post.
Thanks for sharing.
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