Let’s talk about the benefits of weightlifting NOW rather than later. Are you bored with your routine at the gym and sick of drenching your Stairmaster in sweat while the numbers on the scale stay the same? Grab a dumbbell, barbell, kettlebell, or TRX! Pumping iron increases your metabolism and burns 40% more fat, so you can stand in front of the mirror naked without shrieking in terror!
Women are everywhere in the gym frantically trying to lose those final 10 pounds, but it seems hopeless. In undisturbed love, women are shackled to their favorite cardio machines in every group fitness class, but their workouts are ineffective, and they cannot lose weight. Only a handful of brave women would venture into the seemingly uncharted territory of strength training during my years working in gyms in NYC and San Francisco, but guess who struts around the locker room looking toned and athletic? The female weightlifter
I’m not suggesting you stop doing cardio, use your Stairmaster, and run about three to four times per week. To get the desired results, add strength training to this routine for 30 to 60 minutes, 4-6 times per week. Um, does anyone want Hayden Panettiere’s body? Why do women STILL fear “bulking up”? Women can only bulk up by taking testosterone supplements and eating ten times daily. I swear, I work out five times a week and do cardio two to four times a week.
Strength training will help you build the body of your dreams, whether it’s Cameron Diaz’s abs or Jennifer Aniston’s arms. But first, I’ll discuss the advantages of strength training and why it’s so essential for weight loss.
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What happens when you lift weights?
You cause minor tears in your muscle fibers when you lift weights. This speeds up a process known as muscle-protein synthesis, which uses amino acids to repair and strengthen the threads, so they are more resilient to harm further. A muscle fiber adapts structurally to handle a challenge when it is frequently exposed to it (such as when lifting weights regularly). You gain strength by gaining muscle as your body adapts to the stimulus you give it. A pound of muscle at rest consumes about 6–10 calories daily. If combined with the proper diet and cardio, 2 training sessions per week can reduce body fat percentage by 3 points in as little as 10 weeks.
Why do we lift weights?
In other words, strength training increases your ability to burn calories even after you stop exercising. However, it doesn’t follow that those 3-pound dumbbells will be sufficient. A study in the Journal of Translational Medicine found that people who lift heavier weights and aim for shorter rest periods between sets can burn an additional 452 calories in the following 24 hours. Over the same period, people who used lighter weights and took longer breaks only burned 98 more calories.
How strength training changes your life
- You reduce fat by 40% more! While cardio addicts lose muscle and fat, lifters only lose pure fat. To lose weight, people who exercise but do not lift weights lose power and fat, increasing the likelihood that they will gain it back.
- Fat metabolism while at rest. 39–42 hours after a workout, your metabolism is higher because your muscles need the energy to repair themselves. Strength exercise can burn between 159 and 231 calories in one circuit in 8 minutes! That is roughly 20 minutes of running, which is tedious!
- Maintaining a stunning, young appearance for your body! Your fast-twitch muscle fibers decline by 50% as you age, whereas your slow-twitch muscle fibers decline by 25%. Explosive actions for fast-twitch muscle fibers can help you build stronger muscles, maintain strong bones, and support your tendons so you can get off your rocker and not trip over when you’re 59!
- Reduce your chance of developing certain diseases, including diabetes, cancer, and stroke, by 40%. (by reducing diastolic blood pressure by 8 points).
As you can see, weightlifting in your regimen has many incredible advantages!
The Calorie After Burn Effect (EPOC)
Although you may burn many calories during those 30 brutal minutes of cardio, lifting weights causes your body to continue burning calories even after you stop lifting. According to research published in The Journal of Strength and Conditioning Research, women who engaged in an hour-long strength-training activity burnt 100 more calories on average the following day than they had the day before. Without needing to use a single muscle, three sessions per week equate to 15,600 calories or around four and a half pounds of fat annually.
In a study published in the journal Medicine & Science in Sports & Exercise, women who lifted 85 percent of their maximum load for eight repetitions burned nearly twice as many calories in the two hours following their workout as those who did more repeats (15) at a lighter weight (45 percent of their max).
Muscle burns 6–8 calories per pound daily, while fat only uses 2. The metabolism of muscle is active. Calories still fuel your muscles even when you’re not working out at the gym. If you replace 10 pounds of fat with 10 pounds of lean muscle, you’ll naturally burn 25 to 50 calories daily.
Put the scale away! Fat is much less dense than muscle. So although it requires the same weight, it can only fit somewhat compactly. In other words, you’ll lose dress sizes while getting leaner and more toned.
Why you need protein to builds muscle:
Protein is frequently referred to as the basis of life. Why? Because protein makes up the majority of muscle. Every cell in your body has it; without it, your body couldn’t repair damaged cells or even generate new ones. In line with Healthline, “High protein consumption can reduce muscle loss during weight loss and help you increase muscle build and strength.” Protein is a crucial part of your bones, muscles, cartilage, skin, and blood, helping repair tissue. In addition, the majority of your hair and nails are formed of protein!
You need to provide your body with a steady supply of proteins since they are the building blocks for enzymes, hormones, and other bodily compounds. The trick is that your body cannot store protein as fats and carbohydrates can. Therefore, you must consume it frequently to be healthy and preserve your lean muscle mass.
Your weight and degree of exercise will determine how much protein you need daily. The amount of protein you should consume daily to achieve your goals can be precisely determined when you work with a personal trainer, such as myself or one of my trainers. To find sources of high-quality protein, look for whole grains, beans, seeds, wild fish, grass-fed and free-range meats, vegan protein powders, and legumes.
Fun fact: Beans have the highest protein content of any vegetable. Additionally, they contain a ton of fiber, which keeps you full for hours.
What to eat pre-workout:
The food you consume before working out is crucial since your body will use it as fuel to give you energy while you work out and improve your performance. If you exercise without something in your stomach, your blood glucose levels will be low, and you risk passing out or throwing up. Consider your body as a car that requires fuel to run. I advise consuming a homemade granola bar or anything high in complex carbs, such as toast with sprouted grains and peanut butter, 30 to 60 minutes before working out.
What to eat post-workout:
Remember to eat after your workout! This is just as crucial as your lunch before working out, and ingesting food after an exercise aids in promoting muscle growth and reducing muscle breakdown. This meal should be rich in protein and contain complex carbs like almonds and bananas or a protein bar to refuel and replenish your body.
How to avoid overtraining:
This step is crucial, especially if you’re beginning your new exercise regimen. When your routines are not correctly programmed, you may be “overtraining.” For instance, taking a spin class on Monday, a challenging leg exercise on Tuesday, a big run on Wednesday, and another spin session on Thursday. You want to give each muscle group some time to relax between sweat sessions. This is why working with a personal trainer will help you achieve your fitness and weight loss objectives since you’ll be sure to exercise the correct muscles on suitable days.
Overtraining signs include diminished performance, which makes it difficult to move as quickly or for as long as you usually can, physical tiredness, or persistent discomfort that doesn’t seem to go away. In addition, increased levels of cortisol and moodiness are both brought on by stress hormones.