Lifting optimizes your body’s fat burning process in a way that cardio doesn’t.
When people talk about losing weight, what they really want to do is lose the excess fat so that they can be healthier and look their best.
Lifting makes it easier to do that.
To burn fat, you must create a calorie deficit each day consistently.
What if you could burn more calories longer?
That’s what lifting causes to happen. And it will also create that fit healthy body that you want.
Muscle burns three times more calories at rest than stored body fat. The more muscle you have, the more calories you’ll burn all day.
Dieting without lifting can cause you to lose muscle. Weight loss from muscle loss doesn’t look fit and healthy. It looks deflated. And your metabolism will adapt and weight loss stalls.
When you do cardio, you only burn fat during the exercise session, but with weight training, not only do you burn calories while you’re lifting, that calorie burn continues for hours after you have finished.
This is called EPOC.
P: Post exercise
You may have heard of it referred to as afterburn.
This occurs after lifting as the body recovers, repairs and returns to its pre exercise state. This can last up to 24 hours.
Strength training done with compound multi-joint exercises like squats, bench presses, lunges, deadlifts, overhead presses will trigger this afterburn effect.
I have an important reminder for you – your scale measures everything totalled.
So if you weigh 150 pounds but have a 25% body fat, your scale is still going to tell you that you weigh 150 pounds. But that looks a lot different than 150 pounds with a 40% body fat.
Just because you lose weight, that doesn’t mean you lost fat.
And just because you lost fat, that doesn’t mean you’ve actually lost scale weight.
When you first start lifting, you might notice that your scale weight will actually increase. A couple reasons for that. Muscles will hold water when they’re recovering.
So a scale bump from water the next day after a lift is normal.
And if you compare the weight of muscle to the weight of fat, a pound equals a pound. But muscle takes up less space, pound for pound. So you may get smaller even if your scale weight does not drop.
Supercharging a calorie burn is great. Lifting also has other additional benefits.
It helps to strengthen and increase the density of your bones and stronger muscles will help your body be steadier and that helps prevent falls.
Blood sugar levels are better controlled. Lifting enhances your body’s ability to use glucose effectively. And that can increase your insulin sensitivity,too.
What should you do? Should you do lifting or should you do cardio?
This is not an either or thing.
A basic weekly exercise program for people who want to be healthy and fit would be to lift at least two times a week, to get at least 150 minutes of moderate cardio for your heart
health. And include a stretching plan for mobility.
Know you need to change, but aren't sure where to start? I created this free training to answer the most common questions women have asked me over the years.
- What to eat?
- Why lift?
- How to stick with it?
- How to get started?
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Hi! I'm Tammy! I was a busy, stressed, and unhealthy teacher until I decided to take control of my health. I did not become an athlete until I was in my 50's!
I earned personal training and fitness nutrition certifications, then retired from teaching to dedicate my work life to fitness education for other busy women over 40.
My results are obviously not typical because most people don't train to compete as a bodybuilder.
But I believe everyone can make positive changes with healthy habits! Each of us has a unique combination of strengths and challenges that need to be considered to customize a program that will work for us. Science-based principles, flexibility, and consistency make all the difference.