So you finally got your workout routine together! You go to your zumba class faithfully, spend more than enough hours on the treadmill, you even stopped going to happy hour every day but your body is still nowhere near your goal! While we all need the same tools to reach our fitness goals (clean eating, sleep, and exercise), you have to tailor your workouts to your body and needs. A lot of times women fear lifting weights because they are afraid they would look like a man. But the reality is that we simply do not produce enough testosterone to do that. Lifting will help you sculpt and strengthen your body. So here are 5 reasons why you should stop running away from the weights!!
1. You’ll lose 40 percent more fat
According to Active, when Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle.
Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.
2. Your diet will improve
Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn’t follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true— sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.
3. You’ll build stronger bones
As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent. According to Women’s Health Magazine “When you lift heavier weights, your muscles pull on your tendons, and your tendons pull on your bones, which has been shown to help increase bone mass, a major factor in preventing osteoporosis.”
4. You’ll get into shape faster
A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise— so you save time without sacrificing results.
Per BodyBuilding.com 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 curves as well. Strength training can help create and sustain them.Follow us on instagram: @iamhealthyfit Follow us on tumblr: @iamhealthyfit Follow us on twitter: @_iamhealthyfit Check our Website! iAmHealthyFit.com