The Benefits of Pumping Iron

When you think of lifting weights, do you automatically assume you will bulk up?  Truth is, you will NOT bulk up.  You will tone, tighten, and burn fat.  There are so many benefits to lifting weights.  I am currently doing another round of Chalean Extreme for this very reason. 

It just so happened I got my new issue of Women's Health and found a great article by Adam Campbell about the benefits of strength training. So here we go....

1.  You'll lose 40% more FAT:   When you lift, your loss will be almost all fat where others who do only cardio and dieting lose muscle and fat.

2.  Your clothes will fit better:  Between the ages of 30-50, most people lose 10% muscle mass, which is most likely replaced by fat.  This in turn increases your waist size.  1 pound of fat takes up 18% more space than 1 pound of muscle. .

3.  You'll burn more calories:   Lifting increases the number of calories you burn while you are sedentary b/c after each workout your muscles need energy to repair their fibers.  Your metabolism will be revved for 39 hrs after doing a total-body workout. You will also burn a greater % of calories from fat compared with non-lifters.  By lifting, you will also iincrease the number of calories you burn during exercise.

4.  Your diet will improve:  Because of your hard work, your brain will stick to a diet plan.

5.  You'll handle stress better:  People who are more fit, have lower levels of stress hormones than those who are less fit.  Also, during a stressful situation, if you have more muscle, your blood pressure will return to normal faster than those with lesser muscle.

6.  You'll be happier:  Your mood improves with strength training.

7.  You'll build stronger bones:  As we age, we may lose bone density. There is an increase of 19% of hip bone density and bone growth with resistance training.

8.  You'll get into shape faster:  Circuit training with weights raises your heart rate 15 bpm higher than if you ran 60-70% of your max heart rate, which strengthens muscles and provides cardiovascular benefits.

9.  Your heart will be healthier:  By doing 3 strength workouts a week, you can reduce the risk of a stroke by 40% and a heart attack by 15%.

10.  You'll be way more productive:  Research shows you are 15% more productive on exercise days vs. non-exercise days.

11.  You'll live longer:  Total body strength is linked to lower risks of death from cardiovascular disease and cancer.  Being strong during middle age is associated with living to the age of 85 without developing a major disease.

12.  You'll be even smarter:  Muscles strengthen your body and mind.  You'll have better short- and long-term memory, improved verbal reasoning, and a longer attention span.

THESE ARE GREAT REASONS TO ADD IN AT LEAST 3 DAYS A WEEK OF STRENGTH TRAINING TO YOUR CARDIO WORKOUTS.   A WELL-ROUNDED EXERCISE PROGRAM INCLUDES 3-4 DAYS OF STRENGTH TRAINING/TONING; 5-6 DAYS OF CARDIO; 1 DAY OF STRETCHING/FLEXIBILITY.

You don't have to do tons of reps either.  You can simply lift heavier with fewer reps to get maximum benefits.  Toning and resistance bands are great too for sculpting.

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Are you doing strength training?  What questions do you have that I can help you with?  If you would like help designing a well-rounded exercise schedule, let me know.  Leave a comment below or contact me on my Facebook page