Not a big fan of running or cardio, but still want to lose weight? I have some good news for you! Although exercise is absolutely essential for weight loss, it doesn't always have to be cardio.
Weight Loss Tip #11 - Add Resistance + Strength Training
First things first, what is strength and resistance training? Simply put, this type of exercise involves using your own bodyweight or equipment, like dumbbells or resistance bands, to build muscle mass, strength, and endurance. It also includes a variety of training techniques such as calisthenics, isometrics, and plyometrics. Myths about strength training: - Strength training is not just meant for body builders. It's important for everyone in order to maintain muscle mass and can even help with balance and coordination. - Strength training does not lead to weight gain when done with light weights and high repetitions. Some of the ways that strength training can contribute to healthy weight loss:
Strength training, unlike cardio, results in more calorie burn for 36-40 hours after exercising!
Conditioned muscles have a greater ability to convert and store sugar as glycogen inside them, instead of storing the excess sugar as fat.
If you strength train, you can be assured that more of the weight that you lose is coming from fat, and NOT lost muscle mass.
Strength training provides an outlet for the negative stress of your day.
Stressing your muscles will strengthen your tendons as well as your bones, so it can help guard against bone loss.
Muscles that are conditioned can more easily enable you to perform your activities of daily living with less chance of injury.
Regular strength training can even help you sleep better, since your body will naturally want to rest after the positive stress of exercising.
Conditioned muscles appear more toned, helping improve your self esteem; so you feel better about yourself and you project that confidence to others around you!
Strength training increases our ability to burn more calories at rest by boosting your resting and exercising metabolism** from the increased amount of “metabolically active” muscle you have trained. **One of the main reasons weight loss is so hard is the slowing of the metabolism, whether by a history of extreme dieting or simply as we age. Strength training is the main tool we have to increase metabolism. Where to start? Maybe you've never been a "gym person" and feel uncomfortable walking in there alone to figure out the machines and decide what you want to do. I recommend starting in your own home! - Add 10 squats every 1/4 of a mile on your daily walk - Try out the free app FitOn (not an ad, just a great app!) - Find a youtube channel with bodyweight exercises to learn the basic movements before adding weights or resistance bands - Do some sit to stands in your office chair when you get a 2 minute break or finish up with a task or phone call - Learn some modified exercises like wall push-ups and chair exercises as to avoid injury when you're just starting out.
My challenge for you this week is to incorporate 10 minutes a day of strength training or resistance to your schedule. Whether you make that happen by using 5 2-minute breaks at work or a 10 minute workout first thing in the morning, you can do it and you'll never regret it!
I'm here for you and I believe in you!
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