Short and Sweet! Listen Up. It is crucial to your health and body composition that you are Strength Training. As you know in the fitness industry, I am a huge advocate for strength training and resistance training. There are SO many reasons to be Strength Training, but here are my Top 9 Reasons…
We all tend to think of cardio as the calorie torcher and the necessary exercise for losing weight. Remember, though, it is better to lose inches and gain muscle than to simply lose pounds. Muscle tissue requires more energy to simply exist than other tissues like fat, so muscle burns more calories. The more you have, the more leaner you will be. This is another reason to not panic if the scale goes up because watch…your clothes will get lose!
Listen up. Lifting weights not only builds muscles, it makes for stronger bones too. Did you know an average woman can lose up 1% of bone mineral density every year? For men, it is not quite as much, but that adds up! Basically after the age of 25, we lose more than one-half pound of muscle every year unless we perform regular strength training. So add strength training to your arsenal of weapons against osteoporosis. Not to mention, the stronger your bones and body becomes, the better your posture will be and how you carry yourself.
Not only does strength training give you confidence, it can also reduce your risk of depression. So if you are feeling sad, stressed, anxious, upset, frustrated, or even fatigued, etc. you know what to do, right? Let the natural endorphins “kick-in” from your workout and you will start to feel better in no time.
Most people are unaware of this one. One of the benefits of weight training is the after burn — burning calories as your body recovers from your workout. After a session of lifting weights, you burn calories over the next 24 hours doing nothing. Those extra calories add up. Think about it: every time you weight train those calories will add up and over the course of a year, you will have lost those last, very stubborn pounds all while keeping your muscles toned and your bones strong. Need even more?…Even while we sleep our skeletal muscles are responsible for more than 25% of our calorie use!
That is what you will see and feel in your own body. Enough said. Talk to any of my clients and this is the first thing they notice that they see and feel once they start adding strength training in their routine and life. You will too.
The rate of type 2 diabetes is certainly not going out of style in this country and one way to combat the disease is to build muscle. Muscle mass not only burns more calories a day than most other tissues; it also dispels the blood sugar quickly. Muscles effectively contribute to preventing type 2 diabetes.
Put down those light “Barbie” weights that are wasting your time and increase your workload! There is another reason, aside from saving time, for lifting closer to your maximum weight load instead of doing 100 reps with a super light weight: you increase calorie burn for two hours after training. Lifting a greater weight fewer times means you can burn almost twice as many calories post workout. Think of it as more bang for your buck. Can we say “High-Intensity Strength Training!”
Yes, this is obvious; however think about your body now and also how you want it to be in the future. Strength training keeps you strong for everyday life situations: you never know when you may need to lift heavy things. Plus, the stronger you are the longer and more intensely you can work out. Increasing your strength also makes you less prone to injury, another important concept for an active person. You do not want to be the person who throws out their back by tying their shoe or have weak bones (think hips, knees, and lower back/spine) later in your life. Although four out of five Americans experience low-back discomfort, 80% of low back problems are muscular in nature and appear to be preventable by strengthening the low-back muscles!
You know that is what you are really after, right? Well, do not feel ashamed… Go get it! Strength training can play a major role in enhancing our body composition and physical appearance. Research indicates that previously untrained men and women gain about 2-4 pounds of muscle and 40-60% more strength after two months of regular exercise! Basically you may weigh the exact same but your body fat% will decrease and your lean weight will increase. You are left looking toned and lean…, Fantastic!
Although your metabolism eventually slows down with age, think about this. Muscle is a very active tissue with high energy requirements. The less muscle you have will put a decrease on your metabolism and calories that were previously used by muscle tissue will then be stored as fat. This is what happens as we start to age and if we do not strength train. Just look around, how many elderly people are literally skin and bone? Strength training is essential for preventing the muscle loss that often accompanies the aging process. See you on your next workout!
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Disclaimer: Please keep in mind that I am not a Registered Dietitian. While my advice relies on my own personal experience and research, what has been successful for myself and others may be not best for you. You should always consult your doctor when making changes to your diet. If you have any questions or comments please feel free to email me at firstname.lastname@example.org.