This week I want to explain why lifting weights is important and the benefits that follow. Most people know that if you want to gain muscle you need to lift weights. What most people do not know is that your muscle is what keeps you lean and mean. It is not the hours you might spend doing cardiovascular work. If you want to look like this...
or if you are a guy like this....
You have to lift your weights. Yes, cardio will help you keep that weight down, and if you are serious about your results you want to do 30-45 minutes of cardio up to 4x week! However, to get that definition you need to pick up those dumbbells! Ok so now that I've drilled it in your head enough here is the answer to the real question why?
The biggest reason, and the one you will like the most is you will lose 40% more fat. Penn State researchers put together a study. They put dieters into three groups no exercise, aerobic exercise only, or aerobic exercise and weight training. All groups lost 21 pounds during the study, but the weight lifters lost an extra 6 pounds of body fat then those who did not lift weights! The others lost fat and muscle.
There have been other studies done on this topic that have found those who did not lift weights, 75% of their weight loss is from fat and the other 25% comes from muscle. This may drop the scale weight, but it does not improve your reflections. This will most likely make you gain back the flab you have been trying to lose.
Another reason to build that lean muscle is that you will burn more calories. Lifting increases the number of calories you burn while your butt is parked at work, in the car, or on the couch. This is because after you lift those weights, your muscles need energy to repair the fibers you have just torn. Your metabolisms is raised for up to 39 hours after you lift and you burn a greater percentage of calories from fat.
Let's break it down into calories shall we. You can preform a 8 exercise circuit, which will take you about 8 minutes and can burn up to 160-230 calories, or you can run 10 mph for 8 minutes and burn the same amount of calories. Remember though if you run, it will not have the same effects as lifting, and who wants to run at 10 mph for 8 minutes?
Alright, this next one is most important for you ladies. 80% of us are prone to osteoporosis. For those who do not know what it is, it is when your bones begin to deteriorate. That of course is the short version. You can prevent that by picking up those weights. Research has found that weight training increases bone mineral density by 13% just in a 6 month time span. This with the right amount of calcium can help you in your defense of osteoporosis.
This next one is a major one for a lot of people. You will reduce your risk of injury, back pain and arthritis. Not only does lifting weights make you stronger, but it also builds connective tissue and increases joint stability. It reinforces the joints and helps prevent injury. A recent study, that lasted 12 years, showed that strengthening the low back muscles had an 80% success rate in eliminating or alleviating low- back pain!
Last, and my personal favorite, you will be HAPPIER!!! People who lift weights 3 x week for 6 months significantly improve their anger and overall mood!
I know that a lot of women are scared that they will get bulky by lifting heavy weight. I promise you, that you will not! It is extremely difficult for women to gain bulk without the use of supplementations. Try it out for a couple months and see what happens. Look at all these benefits it can only help!
Do you want to look like this....
Or....
I hope you enjoyed this weeks article! Until next week!
Pistols..Out!
XO
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