Why should you add resistance training to your routine?
If you've read my posts before, you'll know that I'm a firm believer in strength training for everyone – not just for body builders but for anyone that's interested in developing or maintaining a healthy body composition.
We had a great session in my studio a few days ago, I had my breakfast group dead lifting and squatting relatively (for them) heavy weights.
Now, before I hear your calls of 'lifting heavy weights makes women bulky', I'd like to remind you that female body builders have to train for hours most days to make significant muscle gains and obsess about their diets, eating huge amounts of calories to keep their increased muscle.
Other comments I've heard in the past have been 'it's dangerous, it's bad for your joints, and once you have muscle, you can't stop lifting or it will all turn to fat'
Let's get a few things straight. It's all rubbish and it helps fuel the myths that keep too many women from experiencing the profound benefits of strength training.
So, girls when you sit down to list your fitness objectives, you may be surprised to learn that strength training will not only help you reach them, but may help you reach them faster than performing cardio exercise alone.
Yoga and the treadmill have their place, but they’re not enough on their own. Here are five reasons you should prioritise strength training in your fitness regime.
1- MORE EFFECTIVE FAT LOSS: Think weightlifting only benefits those who want shirt-ripping arms? Think again.
Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance/strength training comes out on top in the battle to burn calories.
The huge advantage to weight training is your body’s ability to burn fat during and most importantly, after exercise.
Studies show that compared to cardio you’ll burn NINE times more fat after weight training and continue burning fat for at least 36hrs after training!
2- MORE MUSCLE, MORE CALORIE EXPENDITURE: As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple wink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking and walking burns fewer than squatting and lunging with added resistance.
The more muscle contractions you experience during a day, the more calories you’ll burn. If you have more lean muscle mass, you’ll have more muscle contractions and thus burn more calories.
3- CURVES – AS YOU INCREASE STRENGTH AND LEAN MUSCLE MASS, YOUR BODY USES CALORIES MORE EFFICIENTLY: As you build muscle, your body begins to take a nice hourglass shape. Though endurance exercise can help you lose weight, that weight comes in the form of both fat and muscle tissue.
If you’re losing both fat and muscle, you can lose those lovely, and they are lovely, curves as well. Strength training can help create and sustain them.
4- STRESS RELIEF: Exercise in general is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not.
In addition, resistance-training studies on older adults show that moderate intensity weightlifting improves memory and cognitive function. Next time you need to blow off some steam, hit the weights.
5- QUALITY SLEEP: Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.
A study published in the International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.
Here comes the science. If fat loss is your goal, a primary purpose of these training programs is to produce a large metabolic hormone response, notably growth hormone (GH). At night during deep slow wave sleep is your biggest opportunity for GH production.
If you’re not sleeping soundly, you won’t get the GH release and In addition, stress hormones such as cortisol will be elevated. The HPA axis that governs hormone levels will get agitated, adaptations will be compromised, and fat loss will stall.
THE BOTTOM LINE IS, GET LIFTING GIRLS.
I’m sure you all want to feel strong, determined, and confident in everything you do from fitting into jeans, to moving heavy furniture, to playing with kids, to dealing with a stressful career.
Resistance training can benefit you in all aspects of your life and make you feel stronger, healthier, and more confident. It’s a key component that guarantees results from our rest based, breakfast and evening training sessions.
If you’re local get in touch for a FREE Trial!
Otherwise, find a local gym, personal trainer or weight training group, you’ll see results fast!
Eat Clean. Train Hard. Feel Great