Hi Everyone! I’m going to discuss why you should be lifting weights, TODAY, not tomorrow. Are you stuck in a rut at the gym, tired of sweating all over your stair master, while the scale doesn’t move a decimal? Grab a kettlebell, TRX, dumbbell or barbell! Pumping iron burns 40% more fat and expedites your metabolism, so you can stand in front of the mirror nakie, and not screech in terror! The gym is plenteous with women scrambling to sculpt that last 10 pounds, which seems hopeless. Women are eternally stuck in every group fitness class, in undisrupted amore with their favorite cardio equipment, yet their workouts are not effective, and they cannot lose weight.There are just a few brave women at the gym on the upper east side of NYC who dare to cross what seems like uncharted waters, into strength training territory, and guess who looks toned and athletic, strutting around the locker room? The weight lifting woman! I’m not saying to ditch your cardio, keep stepping on your stair master, and running about 3-4 times per week. Incorporate strength training into this routine for about 30-60 minutes 4-6 times a week, too see the results you want,ahem,Hayden Panettiere’s body anyone? Why are women STILL scared to “bulk up?” You cannot bulk up as a woman, unless you are supplementing with testosterone and munching meals 10 times per day. I promise, I train 5x a week and do cardio 2-4 times per week, am I bulky, heck no! The body of your dreams, whether it’s Cameron Diaz’s abs, or Jennifer Aniston’s arms, can be achieved through strength training! I’m going to highlight the benefits ofstrength training and explain why it is crucial for weight loss.
What happens when you lift?
When you lift weights you are creating tiny tears in your muscle fibers. This accelerates a process called muscle-protien synthesis that uses amino acids to restore the fibers and reinforce them, making them resistant to future damage. When a muscle fiber is exposed to a frequent challenge (regularly lifting weights,) it makes a structural adaptation to handle the challenge. You build muscle by your muscle adapting to the stimuli you give it, hence you get stronger! One pound of muscle burns approximately 6-10 calories per day at rest. 2 training sessions per week decrease body fat percentage by 3 points in just 10 weeks if followed up with correct diet and cardio.
How strength training changes your life
1. You lose 40% more fat! Lifters lose pure fat while cardio junkies lose muscle and fat.People who exercise and do not lift weights for their weight loss plan, lose muscle along with their fat, making it more likely they will gain it back.
2. Burn fat while at rest. Your muscles need energy to repair themselves, your metabolism is elevated 39-42 hours after a training session. One circuit of strength training can incinerate 159-231 calories in 8 minutes! That is the equivalent of running for about 20 minutes..boring!
3. Keeping your body looking young and gorgeous! When you age, your fast twitch muscle fibers decrease by 50%, slow twitch muscle fibers decrease 25%. Using those fibers in training (explosive movements for fast twitch muscle fibers,) will strengthen your muscles, keep bones strong and your tendons supported so you can get off your rocker and not fall over when you’re 59!
4.Cut risks for diabetes, cancer and not to mention, cut your risk of stroke by 40% (by reducing diastolic blood pressure by 8 points).
The Calorie After Burn Effect (EPOC)
Although you might see a large calorie burn while you are performing cardio during those 30 killer minutes, pumping iron gives your body an after burn, which scorches calories 24/7. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn’t lifted weights. At three sessions a week, that’s 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.
In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max).
Each pound of muscle burns 6-8 calories per day, while fat burns 2.Muscle is metabolically active. In English: Muscle is fueled up by calories even when you’re not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you’ll burn an additional 25 to 50 calories a day without even trying.
Ditch the scale! Muscle is much denser than fat. It takes the same amount of weight, but cant fit more compactly. So this means, less fat and more shape while you drop dress sizes.
Protein Builds Muscle
How much protein to eat per day is dependent on your fitness level and weight, check out the chart below to find how many muscle fueling grams your body requires!Keep in mind, the best sources of protein are chicken, fresh tuna, lentils and eggs.