Lose Weight With Weight Training/ Strength Training

By implementing cardio, weight training and a healthy diet, you can maximize your weight loss and your health.
lose weight with weight training Weight loss is most effectively achieved through a combination of BOTH cardiovascular exercise (i.e., treadmill, biking, swimming, home workout DVD) and weight training/strength training.

While the cardio will get your heart rate up and burn calories, strength training brings great weight loss benefits, too. Strength training adds muscle mass to your body, and increased muscle mass means a dramatically increased metabolism. Adding even a few pounds of muscle will increase the number of calories your body burns each and every day.

Many people complain that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. The more muscle mass you have, the more calories you burn. Strength training preserves and even increases muscle mass, keeping metabolism at a high level. Genetically, women have less muscle than men, and as a woman ages, the preservation of lean muscle becomes vital.

Muscles are like " far furnaces" they burn calories...

Why Strength Training Works

For light exercise, your metabolism may be elevated for just a few minutes after exercise, but for more intense activities, like weight training for instance, your metabolism may be elevated for up to 36 hours after your workout. When you perform intense weight training, you're burning additional calories for a much longer period of time than if you merely do cardio exercise.

Focusing only on cardio and skipping strength training could actually make it harder for you to lose weight
. In fact, you may even gain weight – especially if your cardio workouts exceed 45 minutes. If you do cardio too long, your body consumes muscle for energy. For most people, that “too long” mark is at about 45 minutes. Done over and over again, day after day, this excess cardio could have a substantial impact on your body – and the muscle loss could decrease your metabolism and result in weight gain.

If you have 60 minutes of gym time, here’s a recommendation of a client looking to lose weight:

25 minutes of cardio (5 minutes of warming up, 15 minutes of intervals, 5 minutes of cooling down)
30 minutes of strength training
5 minutes of post-workout stretching

Alternatively if you are working out at home for 30 mins a day, then alternate between strength training and cardio workouts.

An effective fat loss program will include regular strength training and cardio workouts, done either separately or together, depending on your schedule and goals. Another important component is, of course, eating a healthy diet as well. Ask any fitness pro or nutrition expert and you will hear that diet is typically about 80% responsible when it comes to  losing weight, with exercise contributing 20%. By implementing all three components, you can maximize your weight loss and your health.

24 Fit Workout System

Hit a weight plateau? Step up your strength training. It builds muscle & increases your metabolic rate. Have you had your shake after you're workout?! A protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat.

Related Article on Strength Training - Does Weight Training Burn Fat?
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