Law 6: LIFT WEIGHTS TO LOSE WEIGHT
Many people are put-off lifting weights as they fear they may become too muscular and bulky. However, weight training actually burns a significant amount of calories and will help sculpt the body of your dreams.
How does it work? Weight training boosts your metabolism in both the short and the long term. This means that you’ll be burning calories even up to 36 hours after your workout! You’ll also build lean muscle mass which not only gives you sculpted shoulders to a tight tummy, but increases your basal metabolic rate which is a permanent change to your fat-burning ability.
If you’re not sure how to incorporate strength training into your weight loss goals, the best place to start is by talking to us here at CrossFit RNA or a personal trainer. They can give you a weightlifting plan to fit your skill level and provide you with guidance on how to best achieve your goals.
Here at CrossFit RNA we lift weights to strengthen the mind and body, not only that as you build more muscle tone you will actually burn more calories just walking around.
Here are 7 benefits of strength training:
1. Strength training helps keep the weight off for good.
Not only does strength training aid in shedding pounds, it helps maintain weight loss, too. A recent study revealed that women who followed a weight-training routine 3 times a week increased the amount of calories burned in normal daily activity (in addition to those burned during exercise), helping them to maintain their current weight.
2. Strength training protects bone health and muscle mass.
After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston."
How does it work? Weight training boosts your metabolism in both the short and the long term. This means that you’ll be burning calories even up to 36 hours after your workout! You’ll also build lean muscle mass which not only gives you sculpted shoulders to a tight tummy, but increases your basal metabolic rate which is a permanent change to your fat-burning ability.
If you’re not sure how to incorporate strength training into your weight loss goals, the best place to start is by talking to us here at CrossFit RNA or a personal trainer. They can give you a weightlifting plan to fit your skill level and provide you with guidance on how to best achieve your goals.
Here at CrossFit RNA we lift weights to strengthen the mind and body, not only that as you build more muscle tone you will actually burn more calories just walking around.
Here are 7 benefits of strength training:
1. Strength training helps keep the weight off for good.
Not only does strength training aid in shedding pounds, it helps maintain weight loss, too. A recent study revealed that women who followed a weight-training routine 3 times a week increased the amount of calories burned in normal daily activity (in addition to those burned during exercise), helping them to maintain their current weight.
2. Strength training protects bone health and muscle mass.
After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston."
3. Strength training makes you stronger and fitter.
Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:
4. Strength training helps you develop better body mechanics.
Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.
5. Strength training plays a role in disease prevention.
Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. There are about 60 million people with diabetes in the European Region, or about 10.3% of men and 9.6% of women aged 25 years and over, strength training along with other healthy lifestyle changes can help improve glucose control.
6. Strength training boosts energy levels and improves your mood.
Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.
7. Strength training translates to more calories burned.
You burn calories during strength training, and your body continues to burn calories after strength training, a process called "physiologic homework." More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jump start a weight loss plan.
Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:
- Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
- Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
4. Strength training helps you develop better body mechanics.
Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.
5. Strength training plays a role in disease prevention.
Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. There are about 60 million people with diabetes in the European Region, or about 10.3% of men and 9.6% of women aged 25 years and over, strength training along with other healthy lifestyle changes can help improve glucose control.
6. Strength training boosts energy levels and improves your mood.
Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.
7. Strength training translates to more calories burned.
You burn calories during strength training, and your body continues to burn calories after strength training, a process called "physiologic homework." More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jump start a weight loss plan.
If you have any questions please give me a shout! | scott@crossfitrna.co.uk | Thanks TeamRNA :)