Weightlifting is for those who want to lose fat, have sexy toned abs, build muscle and strengthen bones. Here is why you should do it too.
Who said weightlifting is for bodybuilders only?
Just because you are not striving for 20 -inch biceps and stronger thighs doesn’t mean you avoid weight lifting and shun the weight room thinking it’s not for you.
Gone are the days when the only advice you would get out of a gym instructor regarding weight loss would be, ‘Get on a treadmill.’
In spite of reducing fat, Weightlifting has numerous advantages- all the more reasons you should opt for weight training.
but in spite its advantages somehow women are still hesitant when it comes to lifting weights.
You might have been told that cardio is your only true call, but that effect stops the minute you hop off the treadmill.
Anyone can benefit from weight training— people of all age groups.
Strength training is particularly beneficial for people with health issues such as heart condition or arthritis.
10 reasons why you should start weight training for weight loss
Weight training helps to keep the weight off
Strength training helps you not only shed those extra pounds but also help you maintain your desired weight.
According to a research conducted recently, women who followed their weight training routine thrice a week burned double the amount of calories they burned on a normal day activity. (including those burned during the intense workout)
One can easily maintain his/her current weight by weight training; you can easily lose fat but can’t gain it as long as you are strictly following your weight training routine.
You will lose 40 percent more fat than you will lose by any other exercise
According to a survey done by Penn State, the researchers put people in three categories—no exercise, aerobic exercise only, or aerobics and weight training. They all lost approximately 21 pounds, but lifters shed extra 6 pounds of fat.
Are you wondering why lifters lost more weight?
Simple, what lifters lost was pure fat, while what others lost was fat and muscle both.
According to another research, people who don’t perform weight training, on average lose 75% of their fat from fat; remaining 25% is from muscle.
So, it might appear that they have lost weight when they get on their weighing scale, but it doesn’t improve your reflection in the mirror and you are likely to gain back the fat you lost.
However if you chose a weight training program and you also control your diet, chances are you will secure your hard earned muscle and burn more fat.
You will be able to fit in your desired clothes
According to a recent study people who don’t include weight training a part of their workout regime, are likely to lose 50 % of their body’s total muscle, chances are it will be replaced by fat over time.
Between the ages 30 to 50; they will increase their waist size, and will result in poor self-image, lower self-esteem because one pound of fat takes up to 18 percent more space than one pound of muscle.
You will eat healthier
According to a study carried out by the University of Pittsburgh, the researchers observed 169 overweight individuals, out of which those who didn’t carry out the weight training program thrice a week ate more than their allotted 1500 calories a day.
Weight training can actually curb your cravings. According to a small study people who lifted weights for 90 minutes felt less hungry than those who didn’t work out.
You will burn more calories when you weight train
Lifting increase the number of calories you burn during your work out and post workout.
That means you will still be losing weight when you are sitting on a couch watching TV. This is called Physiologic homework.
Strength training can actually boost your metabolism up to 15 percent which can prove to be a great milestone in your weight loss program.
When you do strength training more calories are used to make and maintain muscle, hence your body only loses fat and not muscle.
According to a research, pushups, jump squats. Lunges and mountain climbing are also exercises that comes in strength training, you don’t necessarily have to seek membership of an expensive gym, or limit yourself to only weight lifting or expensive machines, consider these options too.
There is another remarkable fact about weight training is, people who did a full body workout, their metabolism was immensely raised for 39 hours afterward.
People who maintain a regular routine of strength training also lose a great percentage of calories from fat as compared to those who don’t.
In fact, you would be amazed to find out that doing eight moves of strength training can expand 159 to 231 calories which hardly takes 8 minutes, that’s the same amount you would burn if you ran at a 10 mile per hour pace for the same duration.
You will handle stress better
You will be more cheerful and happy, all you have to do is commit to weight training thrice a week and you will be all good.
Even scientists believe that fittest people manifested a lower level of stress hormones than those who didn’t do weight training.
You will get into your desired shape fast enough
Your D-shaped body will get into shape faster.
According to Jacque Crockford CSCS, spokesperson, American council,
“Lifting weights can increase your lean body mass, which increases the number of overall calories you burn during the day.”
Burning extra calories after and during workout plus building the muscle that will surely get you the desired body you want.
You will lose belly fat fast
According to Alabama University, “Women who lifted weights lost more deep belly fat than those who just did cardio.”
For those who women want to look better in a bikini by losing their belly pooch should give it a go.
In addition to losing belly fat, it also reduces your risk of diabetes, metabolic syndrome and life threating diseases like cancer.
You will feel good about yourself
When we look good, we automatically feel good too.
Now someone suffering from PMS cramps every month, or having low energy levels wouldn’t be able to feel good, right?
Neither throwing around some serious iron empowers women in the movies.You got to lift heavier weights in order for you to build strength.
It comes with a big boost in your self-esteem.
Your strength will not only be exhibited in your toned, lean body, but it will also reflect in your attitude.
You will fight Osteoporosis
Did you know lifting heavy weights not only protect your bones but also prevents you against osteoporosis?
According to a popular research, weight training if done consistently can help prevent bone loss and also help the bone to grow.
According to a study, older women, especially in the high-risk group of postmenopausal women experienced increases in bone density after actively participating in weightlifting for a year.
According to Beatrice Edwards, associate professor of medicine and director of the bone health and Osteoporosis Center at Northwestern University Feinberg School of Medicine.
“We lose so much muscle as we age that by the time we are 70, we only have about 50% to 55% of our muscle mass left, that explains why we feel weak and tired as we age, and we can prevent some of that with weight training.”
Live longer and healthier
According to a research conducted by the University of South Carolina, total body strength is associated with lower risk of death from cardiovascular diseases or cancer.
The more strengthen your body is less chances of any disease attacking your body.
Similarly, another study by University of Hawaii scientists suggests that being strong at middle age was linked with exceptional survival.A man reported having survived until 85 years of age without a major disease with weight training.
A man reported having survived until 85 years of age without a major disease with weight training.
You will stay sharper
According to a study carried out by the scientists of the University of Virginia, men, and women who lifted heavy weights thrice in a week for up to 6 months and more experienced significantly reduced their blood levels of homocysteine, a protein that’s mainly responsible for the development of dementia and Alzheimer’s disease.
You will be smarter
Muscles not only strengthen your body but also your mind.
Resistance training is known to have enhanced lifter’s cognitive function.
According to a group of researchers, resistance training workouts results better in short-long term memory, improvement in attention span and improved verbal reasoning.
Your heart will be healthier
According to researchers at the University of Michigan, people who performed weight resistance thrice a week with three total body weight experienced a decrease in their blood pressure.
Weight training helps reduce the chance of stroke by 40 percent and a chance of heart attack by 15 percent.
Your productivity will increase
According to a research, workers were more productive on days when they exercised compared with days they didn’t.
They felt more energetic, strong and alert while on other days they felt lazy and clumsy.
They did more work on days when they exercised, even their quality of work, presentations were far better when they didn’t.
The work that could be finished in 9 hours was finished in less than 8 hours or more work was done in those 9 hours.
The days when they worked out, they looked more fresh and appealing, and enjoyed work more, and appeared more cheerful and chirpy and less grumpy.
With so many advantages of lifting weights, anyone with who is sensible enough will go after it. Weight lifting doesn’t only assure weight loss and burning of calories but it also helps you develop a healthy, sharp mind, flexible body, strong muscles, and resistance to life-threatening diseases. Anyone who wants to opt for losing weight in a healthy way should opt for weight training.