Benefits of Resistance Training

 

Resistance training aka weight training should be a part of everyone’s fitness plan. For BBG, it is recommended to do 2-3 sessions of resistance training a week, for the first 12 weeks (BBG 1.0). I’ve been doing some research on lifting weights and I’m now motivated to do at least 4 sessions of resistance training a week. Since I began my BBG journey, I’ve been extremely dedicated to the exercises. I’ve also been doing cardio for a minimum of 30 minutes 3x a week (usually walking/jogging, riding a stationary bike, or using the elliptical machine).

I know it sounds like a lot but I feel that after almost 9 weeks, I need to pick up the pace a bit, when it comes to toning certain areas of my body (ie. thighs, hips, and arms). And I’m not going crazy on the lifting either. I’ll either be using dumbbells (5 – 10 lbs) for my arms, chest and back and kettle bells (15 – 20 lbs) for my squats and lunges.

FullSizeRender-19
Me and my baby weights at the gym today 😀

Here are some important benefits of resistance (weight) training:

You’ll Lose 40 Percent More Fat

If you think cardio is the key to blasting belly fat, keep reading: 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.

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.

Your Clothes Will Fit Better

Research shows that between the ages of 30 and 50, you’ll likely lose 10 percent of your body’s total muscle. Worse yet, it’s likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

You’ll Burn More Calories

Lifting increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn’t lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That’s about what you’d burn if you ran at a 10-mile-per-hour pace for the same duration.

Your Heart Will Be Healthier

Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

Sources :

https://www.acsm.org/docs/brochures/resistance-training.pdf

http://www.womenshealthmag.com/fitness/lifting-mistakes?cid=OB-_-WH-_-ARR

 

 

 

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s