Over the years I’ve had many women clients always tell me that they don’t want to do weight lifting, strength training, or resistance training all due to the fear of becoming bulky or looking like a woman bodybuilder. From here I sit them down and explain to them the importance of strength training for women.
When it comes to weight loss, many women tend to focus solely on cardiovascular exercises and dieting. However, there is a crucial component that is often overlooked: strength training. While cardio exercises and a healthy diet are undoubtedly important for weight loss, incorporating strength training into your fitness routine can significantly enhance your results.
Here are 5 reasons why strength training is essential for weight loss in women and why it should not be neglected.
1) Increases Basal Metabolic Rate (BMR)
One of the primary benefits of strength training for weight loss is its ability to increase your basal metabolic rate (BMR). BMR refers to the number of calories your body burns at rest to maintain basic physiological functions. Building lean muscle mass through strength training helps to raise your BMR, which means that you burn more calories throughout the day, even when you are not exercising. Unlike cardio exercises, which primarily burn calories during the workout itself, strength training provides a long-term boost to your metabolism, making it an effective strategy for sustainable weight loss. What this all means is simple. BMR is the calories your body needs to function in order to breathe, walk, talk, and move at work so you can do your job. By exercising with weights you raise your BMR (the energy your body burns) which in turn will help you to lose weight.
2) Preserves Lean Muscle Mass
When attempting to lose weight, it is essential to preserve as much lean muscle mass as possible. Unfortunately, with traditional dieting and cardiovascular exercises, you may lose both fat and muscle. This muscle loss can be detrimental to your weight loss goals as muscle plays a crucial role in burning calories and maintaining a healthy metabolism. Strength training helps counteract muscle loss by stimulating muscle growth and maintenance. By incorporating resistance exercises into your routine, you can ensure that your weight loss primarily comes from fat stores rather than muscle tissue.
An example of this is one of my clients before, had lost over 100 pounds by eating healthy and only doing cardio. They were too afraid to do weights but then they noticed all the loose skin. From there they had to work even harder to tighten up the muscles. That’s why I always tell clients that in order to lose weight, one must follow the recipe. Eat healthy, strength train, and do cardio. If you miss one of the ingredients the recipe is no good. Follow the recipe.
3) Shapes and Tones Your Body
Weight loss is not just about shedding pounds; it's also about achieving a toned and well-defined physique. Strength training is a powerful tool for shaping and sculpting your body. While cardiovascular exercises may help you shed overall body fat, they do not provide the same level of muscle definition that strength training does. By incorporating exercises such as weightlifting, resistance band workouts, or bodyweight exercises, you can target specific muscle groups and enhance their tone and definition, resulting in a more aesthetically pleasing physique.
Have you ever seen a before-and-after picture where the person was heavy, lost weight, and had all this loose skin? Then you see another picture of a heavy person that lost weight but they had muscle tone and definition. The difference is that one did strength training along with eating healthy and doing cardio while the other did not. Which one will you choose to do?
4) Improves Bone Density and Strength
Weight loss in women is often accompanied by concerns about bone health. As women age, they become more susceptible to conditions such as osteoporosis, which can lead to brittle bones and an increased risk of fractures. Strength training has been shown to improve bone density and strength, reducing the risk of osteoporosis. By engaging in weight-bearing exercises, such as lifting weights or performing bodyweight exercises, you stimulate your bones to become stronger and denser, providing long-term benefits for your overall health and well-being.
Many times have I had clients come to me with carpal tunnel syndrome or osteoporosis and over the years as they trained they all have told me that their symptoms were better. Through hard work and strength training, one can better and improve their situation.
5) Boosts Confidence and Empowerment
Finally, incorporating strength training into your weight loss journey can have a positive impact on your mental and emotional well-being. As you progress and see improvements in your strength and physical abilities, your confidence and self-esteem naturally increase. Strength training challenges you to push beyond your comfort zone, set and achieve new goals, and overcome obstacles. This empowerment can have a profound impact on your overall mindset and motivation, helping you stay committed to your weight loss journey.
Before I log off let me just say that, while cardio exercises and a healthy diet are crucial for weight loss, strength training should not be overlooked. The benefits of incorporating resistance exercises into your fitness routine are numerous and can significantly enhance your weight loss efforts. From increasing your metabolism and preserving lean muscle mass to shaping your body and improving bone health, strength training offers a well-rounded approach to achieving your weight loss goals. Embrace the power of strength training and unlock your full potential on your journey toward a healthier and more vibrant you.
Till next time. Same Fit Time Same Fit Channel.
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