Weight Training for Weight Loss

Why Weight Training?

 The benefits of weight training for weight loss over cardiovascular exercise have been proven in several University studies. One of the most recent studies involves the findings by the University of Alabama. They compared cardiovascular exercises such as jogging and treadmill exercises and found that, with a combination of a healthy diet and weight training, the body is able to boost metabolism, build lean muscle mass, and effectively lose more weight than cardio alone.

 Healthy Diet and Weight Training

 The previously mentioned study at the University of Alabama showed that weight training for weight loss boosts heart health. Even if your goal isn’t to lose weight, lifting weights alone will effectively increase cardiovascular circulation. The increase in cardiovascular circulation is due in a large part to an increase in lean muscle mass, this in turn gives your heart a boost and helps it work more efficiently! The study also found that weight training for weight loss fires up metabolism for an average of 38 hours as opposed to walking or running on the treadmill. Because lean muscle mass manages calories more effectively, this equates to greater fat loss (Cosgrove, 2009)

 How to Start

 Start any weight loss plan with a healthy diet. Experts agree that a diet resulting in weight loss should be composed of more lean protein than any other nutrient and the breakdown should be based on a 50-30-20 split. The sample breakdown consists of 50 percent protein, 30 percent carbohydrates, and 20 percent fats and oils. I know this is easier said than done but, if the devil were ever in the details, this is it. One way to help accomplish this is to:

• Replace most carbohydrates with lean protein
• Cut down on refined sugars and flour
• Make healthier decisions when eating out
• Keep a food journal

 Monitor Weight Loss Results Weekly

 By monitoring your progress weekly, you can become more accustomed to how your body works. Also, keeping a food journal has been proven beneficial in combating the battle of the bulge. If you know what you ate yesterday, you are more likely to remember that the piece of cheesecake on Friday may just be the culprit that caused you to gain 0.25 pounds this week. (Weight Watchers is really keen on the food journal concept.)

What about a Plateau?

More than likely a plateau will occur within a few months of dieting alone. This is where weight training for weight loss can be beneficial. When you hit your plateau or “sticking point”, this just means your body has adapted to what you are doing to get rid of those unwanted pounds. Adding weights and an exercise regimen will increase intensity, thus “shock” your body into a new level of weight loss. Starting with weights can mean something as little as lifting cans of soup during walking or jogging, or using your own body weight as resistance such as pushups or setups. At some point you may want to invest in lightweight dumbbells instead of carrying those cans of soup around. On the other hand, for those who have been down this road, you may want to add a circuit-training routine to your existing regimen. If so, just remember to:

• Start light and work up to moderately heavy weights
• May want to use bodyweight for resistance at first
• Work up from here

 Adding a Strength Training Component

 At least one scientific study has shown that slower movements with fewer reps can build lean muscle mass. The lean muscle mass acts as a catalyst and converts your body into a fat burning machine. Thus, more calories are used during normal, everyday business and the body performs more efficiently. (Ince, 2008).

 The Last 10 Pounds

 The last 10 pounds can be considered another sticking point and are the hardest to lose. Over the course of eating a healthy diet and exercising, the body has adapted. It is hardwired from millions of years of evolution into saving a little something back to circumvent starvation. Increasing intensity becomes extremely important at this point. In order to shock the body into losing the last few pounds of fat, the exercise regimen needs to be ramped up. Weight training for weight loss is the best way to do this. Change up the exercises, add a circuit training routine, add another set to your workout, or add more weight to see the last bit of stubborn fat disappear!

One way to ramp up the intensity in your workout routine is to use “interval training”. Interval training is the slowing down and speeding up of an exercise to basically switch-up the level of energy expenditure. “The University of New South Wales in New South Wales has found that adding short bursts of all-out effort or interval training to exercise routine can triple fat loss in half the time. Researchers found that those who switched between sprinting on the bike for eight seconds and light pedaling for 12 seconds over a 20-minute workout lost three times as much fat as the women who exercised at a moderate pace for a full 40 minutes” (Knadler, 2008).

Let’s recap. Weight training for weight loss is one of the most effective means of burning calories. It has been proven in university studies and even tops cardiovascular training as a capable metabolism booster. So much so that the metabolism is still fired up 38 hours after a weight training for weight loss workout. Starting any weight training program means including a healthy diet. Remember the 50-30-20 split when making meal decisions. Try to replace most carbohydrates with lean protein and keeping a food journal will help with this. Shock your body into submission by increasing intensity. Adding weights to a workout routine will ignite the fat-burning catalyst, build more lean muscle mass, and make your body perform more efficiently. To break through sticking points, or to lose that last 10 pounds, increasing workout intensity is a must. One such way is with interval training. Interval training has been shown to effectively triple your fat loss goals in half the time. Also, remember to always have fun with your weight training for weight loss workouts. Nothing will derail a goal faster than becoming bored with a stale routine. Keep it interesting!

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