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.
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!
Strength training is beneficial
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.
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!
Comments
"A good strength training workout for weight loss should consist of lighter weights and more repetitions."
Not at ALL true! For weight loss, focus on large, compound body movements, and minimize your rest between sets. Please don't feed into the idea that women can lose fat by lifting tiny pink dumbells dozens of times. It's time consuming and ineffective.
Not saying that at all, note that the article was geared towards beginners. To start out, you need to create a baseline of where to begin your training then build from there. In addition, I also mentioned that the best thing to do is consult a personal trainer for an individualized program at your local gym. Thanks for bringing that up though, so I could clarify any misinterpretations.
Excellent points (FACTS!). More people should heed this advice. The best combo for attaining good body composition (I refuse to use the term "weight loss" as it denotes an improper and unhealthy goal) is to do strength training (preferably a full body circuit) then cardiovascular training. As a Certified Personal Trainier since 1995 and a published author on healthy lifestyles ("Transforming Body, Mind and Spirit" [Strategic]), this is a good plan for the exercise neophyte.
Best, DrDavidRobinson4Health.com
Thanks Dr. Robinson for your insights as well. I would love to review your book and publish an article on it. I too believe that to obtain optimal results, achieving the healthies and fit body for yourself requires a complete change, inside and out, which will be the subject of some of my future articles.
As an avid exerciser, I can speak from experience. I was a runner for years...I just ran and ran and ran, but never really got the results that I wanted until I added strength training and yoga to my routine. Now, my body is fit cardiovascularly plus I now have muscle definition. No exercise program is complete without the addition of strength training and flexibility routines. For more information, see my website strategicbookpublishing.com/HowToEatFriedChickenAndBeThinToo for more information on all 4 components of an overall healthy lifestyle.
I have found a new haven for working out in the Art of Strength gym with their fantastic personal trainers in West Bloomfield. This is the best gym in Michigan http://www.aoskettlebells.com/
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