I often get asked why I stress so much on strength training when putting my clients on an effective weight loss program. Strength training over the past few years has become increasingly popular and has proven to be more effective than cardio machines, more efficient, and for most a lot less boring! I’ve put together some of the best reasons (but certainly not all!) why weight lifting is essential for fat loss.
Weight Lifting Can Boost Your Metabolism
First and foremost, the more muscle you have, the faster your metabolism will be. Muscle mass burns fat for energy and you simply cannot build muscle mass with cardio.
The faster your metabolism is, the more food you either get to eat, and/or the more calories you will burn while resting. Yes, you can burn calories while watching TV!
When weight training, calories are burned for up to 36 hours afterwards. So if you train 3 to 5 days a week, your body is CONSTANTLY burning calories. More calories being burned = faster weight loss! Getting the picture?
Weight Lifting Can Change Your Body Composition
Another reason to weight train is to actually CHANGE your body composition. When you do cardio, you are not building muscle, but rather just becoming a smaller version of yourself. When you weight train, you are building muscle. Muscle is more dense than fat. A pound of muscle takes up less space in your body than a pound of fat. Most programs recommend NOT stepping on the scale in the first weeks of a new training program. When you begin strength training, the number on the scale does not drop as quickly as if you were only doing cardio (i.e. not building muscle). Your weight may actually go higher, but don’t stress. In essence what you are doing is turning your body into a fat-burning machine by decreasing your fat stores and increasing your lean mass. You are on your journey to become a tight, toned, lean machine.
Weight Lifting Enables You to Metabolize Fat, Not Muscle
The main goal in a weight lifting program is to preserve and build as much muscle as possible. When a person is in a calorie deficit, the first place energy is taken from is the muscle. This is why people who do only cardio become skinny and eventually saggy, and never achieve the look most people strive for (the sculpted arms, the V taper back, the small waist and the shapely legs).
Of course, fat loss comes from a balance of proper nutrition as well as strength training combined with effective cardio. Make sure to eat plenty of fruits, vegetables and whole grains in your diet and to simply move throughout the day, even outside of exercise. You will see changes in just a short time.
Build Yourself Up Over Time
Of course, weight lifting for fat loss is like any other commitment to exercise in that you should be prepared to manage it properly. If you haven’t been exercising much over the past few weeks, months or longer, then you’re not going to go out and run 10 miles the first time you do anything, as that would likely lead to negative consequences and a lack of progress from the start.
The same mentality applies to weight lifting for fat loss in that you need to start somewhat slowly, build a foundation and get used to what this extremely healthy and interesting form of exercise is like. Not to mention, a weight lifting for fat loss program needs to be personalized. What works for you is likely going to be different than what works for another person, and the goal of any commitment to exercise is to maximize results and enjoyment.
Fortunately, if you’re looking to get into weight lifting for fat loss and do it the right way, you’ve come to the right place. I will work with you to put together an approach that works for you and that provides you with the support you need. All I need from you is a commitment to stick with it, to be flexible with regards to what may need to be done on a given day or week and to be ready to have a lot of fun changing your body.
Take the guess work out of your nutrition and fitness, let me help you, and join Sloane’s Squad today! You will start building muscle immediately whether you workout from your home or gym, plus receive healthy food ideas, grocery list suggestions, amazing healthy recipes and so much more! It’s time to realize the benefits of weight lifting for fat loss and other healthy choices. Get started today!