What would you think if I told you that you can burn fat and lose weight when you are just sitting on the couch? You’d probably think I’m crazy, right? Most people have the idea that running and dieting are the quickest ways to lose weight. I’m here to tell you that there is another way – weight training!
Cardio exercises provide some fantastic advantages like cardiovascular health and quick fat burn, but the long term effects of weight training go unmatched. This applies to both men and women! The idea that women should not lift weights because they will get big, bulky muscles is completely erroneous. Women generally have far less testosterone than men. Those macho women you see in fitness magazines use tons of supplements and crazy diets to overcome these kinds of genetic differences.
So why is strength training so beneficial?
Muscles require more calories than fat to maintain them. This means the more you build your muscles, the more calories you will burn even when you are at rest. You could be burning fat even when you’re watching TV, sitting at the desk at work, or even sleeping! I have heard of weight training boosting metabolisms by up to 20%. Other benefits include: leaner body, better athletic performance, boosts metabolism, provides fat loss, increases strength, improves the immune system, slows down aging, improves posture, improves libido, reduces stress, lowers high blood pressure, improves circulation, reduces risk of diabetes, increases confidence, improves balance, improves flexibility, and builds stronger bones. If this lengthy list of benefits doesn’t encourage you to pick up some weights, I don’t know what will! Strength training can completely change your life!
I encourage everyone to incorporate weight training until their weekly routine. I normally suggest lifting at least 3 days per week, but you may want to do more or less depending on your schedule. The most important thing is to make sure to work each of your muscle groups every week. A good example would be: Day 1 – Chest and Triceps, Day 2 – Back and Biceps, and Day 3 – Shoulder and Legs. Do some core exercises with each workout as well and try to do several exercises for each muscle group. If you don’t know where to start, use this list of essential exercises as a guide: Squats, Deadlifts, Lunges, Bench Press, Shoulder Press, Dips, Rows, Pull-ups, and Vertical Rows. I urge you to focus on technique as much as possible in the first few weeks. You can find the proper technique for all of these essential exercises with your search engine. Strength Training Anatomy – 3rd Edition by Frederic Devalier is also an excellent source for exercise techniques and learning about the muscles each exercise works.
I would be more than happy to help you build a weight training schedule based on your own personal health goals. Just email me at firstname.lastname@example.org.
Healthiness is Happiness!