Answers (25)
10
Have you ever noticed at the gym, you see the same people on the same cardio machines almost every day? There is a reason why this trend has become so popular at any gym you walk into. Most fitness enthusiasts trying to lose weight have the impression that doing cardio everyday is the best way to get rid of the weight and keep it off. I believe this has turned into one of the biggest misconceptions when it comes to weight loss. Yes cardio is great for the heart, and a good tool to temporarily lose some fat, but it does not build the foundation to keep the fat off for good.
This is where weight/strength training comes into play. I am a very visual person when it comes to learning new concepts. So just imagine how the general Food Pyramid is split up. In this case, we will call it The Fitness Pyramid. On the very top of the pyramid, the smallest portion is your “Food.” The middle section of the pyramid is “Cardio.” Last but definitely not least, is “Strength Training” which is the foundation of the entire Pyramid. All three elements must be incorporated if you are trying to lose weight long term or simply to be in the best shape of your life.
Now, I bet the main question is: How is weight training going to make me lose weight. And most women will say “I don’t want to gain weight and look big and bulky with bulging muscles everywhere.” Let’s start off with the basic functions of muscle. By gaining muscle by weight training, your body changes in a special way that cannot be obtained through cardio. To keep it simple and short, muscle increases your METABOLISM. Your metabolism is the amount of energy (calories) your body burns to maintain itself at rest. The keyword here is “at rest.” Whether you are eating, drinking, watching TV, or even sleeping, your body is continually burning calories. Some lucky people out there have a high metabolism, meaning they can eat anything and everything and they never seem to gain ANY weight – you know who you are out there! This means they are constantly burning a higher amount of calories a day then the average type.
Now you might be asking: How much muscle should I gain and how long will it take? Of course it’s hard to give a set number for every body type; however I believe that men and women should shoot for 10 pounds of good lean muscle. 10 pounds might sound scary for most women, but just imagine this (remember I am a visual person). Make a fist with your right hand; this is the equivalent to one pound of lean muscle. Now make a fist with your left hand and put both hands together, this is one pound of fat. As you can see, even though they both weigh the same, muscle is much more dense then fat is. So now imagine replacing 10 pounds of fat on your body with 10 pounds of good lean muscle. Not only are you going to lose inches all over your body, but you are going to feel stronger, tighter and overall better about your body. It takes about 2-3 weeks to gain 1 pound of lean muscle. So realistically, it will take about 5-8 months to accomplish this goal.
So now let’s talk numbers. Why 10 pounds of muscle? It’s all about your metabolism. With one pound of muscle, your metabolism is burning an extra 50 calories a day at rest. Once you have the 10 pounds of lean muscle, your body will be burning a total of 500 calories a day. This means in one week you will lose 3,500 calories at rest, which is equivalent to one pound of fat. Most importantly, if we look at this long term, you will be losing this one pound of fat regularly when your body is at REST. The main key is that the calories are being expended at rest and is not taking into account the additional calories you burn while at the gym or the calories lost from a proper diet.
Summary
I know it’s a lot of information to absorb in one sitting, but this is the key to not only losing the weight, but maintaining it for the rest of your life. The worst feeling in the world is working hard to lose the weight in a couple of weeks, just to gain it back right after. If you only focus on cardio, your body will depend on cardio to keep the weight off. If you go on vacation, get sick, or lose motivation to go to the gym for a couple of weeks, this dependency will result in you gaining the weight back due to the lack of calories your body is used to burning during cardio. Like I said earlier, cardio is great for the heart and great for losing some weight, but this is only temporarily. Lets be honest, most people don’t have the time or motivation to do cardio every single day of our life for one hour. This is the main reason why we need to increase our metabolism now, rather then waiting long term when the damage is already done.
Do you know anyone that has lost a lot of weight in preparation for a marathon, just to gain it all back after the race? Or maybe you know someone that always fluctuates in weight loss throughout the year. Hopefully after reading this, you can understand why this happens to the best of us and you will be able to pass on the information to your friends and family in need of some advice. Use my Fitness Pyramid to help you balance out the most essential elements for good health. Make strength training the foundation to staying fit. Use cardio to benefit the heart and lose additional calories. Start to be conscious with your eating and make good nutrition a daily habit. I can promise you that if you just follow these guidelines, with commitment and hard work you will reach your goals.
This is where weight/strength training comes into play. I am a very visual person when it comes to learning new concepts. So just imagine how the general Food Pyramid is split up. In this case, we will call it The Fitness Pyramid. On the very top of the pyramid, the smallest portion is your “Food.” The middle section of the pyramid is “Cardio.” Last but definitely not least, is “Strength Training” which is the foundation of the entire Pyramid. All three elements must be incorporated if you are trying to lose weight long term or simply to be in the best shape of your life.
Now, I bet the main question is: How is weight training going to make me lose weight. And most women will say “I don’t want to gain weight and look big and bulky with bulging muscles everywhere.” Let’s start off with the basic functions of muscle. By gaining muscle by weight training, your body changes in a special way that cannot be obtained through cardio. To keep it simple and short, muscle increases your METABOLISM. Your metabolism is the amount of energy (calories) your body burns to maintain itself at rest. The keyword here is “at rest.” Whether you are eating, drinking, watching TV, or even sleeping, your body is continually burning calories. Some lucky people out there have a high metabolism, meaning they can eat anything and everything and they never seem to gain ANY weight – you know who you are out there! This means they are constantly burning a higher amount of calories a day then the average type.
Now you might be asking: How much muscle should I gain and how long will it take? Of course it’s hard to give a set number for every body type; however I believe that men and women should shoot for 10 pounds of good lean muscle. 10 pounds might sound scary for most women, but just imagine this (remember I am a visual person). Make a fist with your right hand; this is the equivalent to one pound of lean muscle. Now make a fist with your left hand and put both hands together, this is one pound of fat. As you can see, even though they both weigh the same, muscle is much more dense then fat is. So now imagine replacing 10 pounds of fat on your body with 10 pounds of good lean muscle. Not only are you going to lose inches all over your body, but you are going to feel stronger, tighter and overall better about your body. It takes about 2-3 weeks to gain 1 pound of lean muscle. So realistically, it will take about 5-8 months to accomplish this goal.
So now let’s talk numbers. Why 10 pounds of muscle? It’s all about your metabolism. With one pound of muscle, your metabolism is burning an extra 50 calories a day at rest. Once you have the 10 pounds of lean muscle, your body will be burning a total of 500 calories a day. This means in one week you will lose 3,500 calories at rest, which is equivalent to one pound of fat. Most importantly, if we look at this long term, you will be losing this one pound of fat regularly when your body is at REST. The main key is that the calories are being expended at rest and is not taking into account the additional calories you burn while at the gym or the calories lost from a proper diet.
Summary
I know it’s a lot of information to absorb in one sitting, but this is the key to not only losing the weight, but maintaining it for the rest of your life. The worst feeling in the world is working hard to lose the weight in a couple of weeks, just to gain it back right after. If you only focus on cardio, your body will depend on cardio to keep the weight off. If you go on vacation, get sick, or lose motivation to go to the gym for a couple of weeks, this dependency will result in you gaining the weight back due to the lack of calories your body is used to burning during cardio. Like I said earlier, cardio is great for the heart and great for losing some weight, but this is only temporarily. Lets be honest, most people don’t have the time or motivation to do cardio every single day of our life for one hour. This is the main reason why we need to increase our metabolism now, rather then waiting long term when the damage is already done.
Do you know anyone that has lost a lot of weight in preparation for a marathon, just to gain it all back after the race? Or maybe you know someone that always fluctuates in weight loss throughout the year. Hopefully after reading this, you can understand why this happens to the best of us and you will be able to pass on the information to your friends and family in need of some advice. Use my Fitness Pyramid to help you balance out the most essential elements for good health. Make strength training the foundation to staying fit. Use cardio to benefit the heart and lose additional calories. Start to be conscious with your eating and make good nutrition a daily habit. I can promise you that if you just follow these guidelines, with commitment and hard work you will reach your goals.
4
It's an absolute must! If you increase your muscle mass which you acquire through strength training you will be increasing your metabolism. Muscle burns more calories than fat. So if you increase your muscle mass you are increasing the amount of calories burned everyday just by having more muscle! Yay for muscle :-)
2
Strength training offers a plethora of benefits for overall fitness and health. Strength training helps burn calories, especially when you use your primary muscles and multi-joint exercises. It has a synergistic effect with cardio because one can theoretically perform cardio at a higher and longer intensity with a stronger body as a whole, which will equate into a greater caloric deficit. In addition, strength training increases bone, muscle, tendon, and ligament strength; improves joint function; reduced potential for injury; increases bone density; elevates metabolism for several hours after workout; increases basal metabolic rate; improves cardiac function; elevates HDL (good) cholesterol; increases muscle tone, size and strength; increases self-confidence; elevation in hormone production; improves posture; reduces risk of osteoporosis; and elevates neurotransmitters to help ward off depression. In addition, strength training aids in the reduction of body fat. A decrease in body fat percentage is associated with a reduced risk of cardiovascular disease, diabetes and other health ailments.
Good luck with your fitness endeavors.
-
Alex Wisch
Founder & CPT
Wisch Fit
WischFit.com
Good luck with your fitness endeavors.
-
Alex Wisch
Founder & CPT
Wisch Fit
WischFit.com
1
Minimum recommendations for resistance training are 2-3 days per week, making sure to target each major muscle group, research suggest if minimum requirements are not met undesirable results unsue.
As already mentioned, muscle tissue is more metabolically active, thus burning more calories at rest, contributing to a negative caloric balance that is needed for weight loss. Resistance training is also important metabolically in that it initiates positive changes that improve health, such as increased HDL's, more reliance on fat as an every source, etc. Functionally-being strong supports us posturally, keeps our bones strong, and improves our ability to function in our everyday lives. Not to mention giving us more confidence and sense of well being. So-how important is resistance training? As I always say-to lift or not to lift-that is a silly question! :)
As already mentioned, muscle tissue is more metabolically active, thus burning more calories at rest, contributing to a negative caloric balance that is needed for weight loss. Resistance training is also important metabolically in that it initiates positive changes that improve health, such as increased HDL's, more reliance on fat as an every source, etc. Functionally-being strong supports us posturally, keeps our bones strong, and improves our ability to function in our everyday lives. Not to mention giving us more confidence and sense of well being. So-how important is resistance training? As I always say-to lift or not to lift-that is a silly question! :)
1
Hello Lauren,
It depends on the goals set forth by the client and trainer. Not everyone wants to strength train or lose weight however, the majority of my clients will have some type of strength training involved while focusing on fat%/BMI. Our bodies will adapt to stress that is put upon it, thus small incremental loads should be applied hence..making us stronger while proper nutrition and caloric intake should be followed.
Sincerely,
Michael
It depends on the goals set forth by the client and trainer. Not everyone wants to strength train or lose weight however, the majority of my clients will have some type of strength training involved while focusing on fat%/BMI. Our bodies will adapt to stress that is put upon it, thus small incremental loads should be applied hence..making us stronger while proper nutrition and caloric intake should be followed.
Sincerely,
Michael
0
Strength training is the KEY to weight loss. Every pound of muscle you build will help you to keep your metabolic rate higher!
Aim for a well rounded program ...include exercises for the Large muscle groups to get the most bang for your Buck!!!!
Aim for a well rounded program ...include exercises for the Large muscle groups to get the most bang for your Buck!!!!
0
Hi Lauren,
"Cardio" (aerobic endurance training) and strength training are both important aspects to a fitness program. Strength training has many benefits that are not associated with "cardio": increased muscle mass (resulting in a raised metabolism), stronger muscles and bones, and more shapely "toned" muscles. Actually, too much "cardio" has been shown to be catabolic (muscle wasting), so it is important to balance the two.
"Cardio" (aerobic endurance training) and strength training are both important aspects to a fitness program. Strength training has many benefits that are not associated with "cardio": increased muscle mass (resulting in a raised metabolism), stronger muscles and bones, and more shapely "toned" muscles. Actually, too much "cardio" has been shown to be catabolic (muscle wasting), so it is important to balance the two.
0
Strength training is important for weight loss. It is not 100% needed to lose weight according to the law of thermodynamics. However, if you are looking to create the best results then I would advise combining energy reduction as well as energy expenditure (through resistance exercise) will help speed the weight loss process. The more muscle--> Increased Fat burning! I am not even going to listen the million other benefits to strength training but overall is should be considered when trying to obtain optimal results!
0
INCREDIBLY IMPORTANT!!!!! When applied correctly.....muscle confusion is key and changing diet and cardio routine also need to be changed up at least every 10-14 days.....keep confusing the body and it will keep working hard for YOU!
0
Fitness and weight loss are two different issues. Total fitness, as defined by Howley and Franks (1992) is optimal quality of life, a multidemensional state, intellectual, social, spiritual and physical. The physical aspect can be broken down to muscular, cardiovascular, body fat, and flexibility. While strength training may play into weigh loss, most studied show little correlation.
Strength training is important to physical fitness but it is doubtful, especially for women, that it has much influence on weight loss.
Strength training is important to physical fitness but it is doubtful, especially for women, that it has much influence on weight loss.
0
For fat loss, strength training is paramount. For just pure weight loss, strength training is important, but perhaps isn't quite as important as it is for fat loss.
I find that many previously de-conditioned people first need to have dysfunction corrected (read:strength imbalances) before true cardio can be performed.
This may limit the amount of weight that my clients initially lose in the system I prescribe; however, if I can convince them to give me 2 months, I've had multiple clients lose only 3-5 pounds during the first month, then once we address the strength imbalances, the client will use 6-12 pounds of fat every month after that until we reached our goal.
Backwards from the industry standard, but I don't necessarily agree that the standard is always correct.
I find that many previously de-conditioned people first need to have dysfunction corrected (read:strength imbalances) before true cardio can be performed.
This may limit the amount of weight that my clients initially lose in the system I prescribe; however, if I can convince them to give me 2 months, I've had multiple clients lose only 3-5 pounds during the first month, then once we address the strength imbalances, the client will use 6-12 pounds of fat every month after that until we reached our goal.
Backwards from the industry standard, but I don't necessarily agree that the standard is always correct.
0
You need strength training and cardio for long term success. Cardio is great, it burns calories at that moment. But, strength training increases a number called your BMR (basal metabolic rate). The BMR is the number of calories you burn doing absolutely nothing, like clicking the remote. I don't know about you, but I'd love to burn calories while working out and when doing nothing. Sounds like a plus!
0
Strength training is a must if a client is to have success in any fitness program. Too many have fallen prey to the belief that all that is necessary is a diet and cardio. In fact, strength training will be key to most people's success. I suggest always adding some type of strength training.
Scott
Scott
0
I completely agree with Marco's posting on this one and have a little to add. First, a proper strength training program will burn more calories during a workout than a workout of the same duration on cardio machines (typical aerobic cardio burns up to 5 calories per minute while strength training burns 5-10 calories per minute).
Second, although most of us have seen the recommendation to do 30 mins to an hour of cardio 3-5 times per week, we should keep in mind that strength training done in a curcuit or similar format (using active rest rather than passive rest) will bring 85% of the same benefits as cardio . This means that if I do a 45 minute strength training circuit, my heart, lungs and other body systems are responding as if I had done 38 minutes of straight cardio.
Finally, 'being toned' usually means that muscles are large enough to be seen through the skin; strength training combined with an appropriate nutrition regiment is the best way to look more toned. Keep in mind that a person who does resistance training regularly carries more muscle and may weigh a bit more than their cardio-pumping counterpart, but they'll probably fit into a smaller clothing size!
(All statistics are from Guy Andrews' 2011 course "Designing Strength Training Programs" through Exercise, Etc.)
Second, although most of us have seen the recommendation to do 30 mins to an hour of cardio 3-5 times per week, we should keep in mind that strength training done in a curcuit or similar format (using active rest rather than passive rest) will bring 85% of the same benefits as cardio . This means that if I do a 45 minute strength training circuit, my heart, lungs and other body systems are responding as if I had done 38 minutes of straight cardio.
Finally, 'being toned' usually means that muscles are large enough to be seen through the skin; strength training combined with an appropriate nutrition regiment is the best way to look more toned. Keep in mind that a person who does resistance training regularly carries more muscle and may weigh a bit more than their cardio-pumping counterpart, but they'll probably fit into a smaller clothing size!
(All statistics are from Guy Andrews' 2011 course "Designing Strength Training Programs" through Exercise, Etc.)
0
Strength training is extremely important to weight loss and fitness for many substantial reasons. For instance, in the case with weight loss, for every pound of fat lost, a certain percentage comes from muscle. As muscles continues to be depleted, metabolism starts to slow down. Once metabolism slows down, it will be increasingly difficult for the person to lose weight. Thus, implementing regular strength training will prevent muscle loss, increase metabolism, and help burn more calories for weight loss.
Also, as we age, our bones become weaker and less dense, especially in women after menopause. As these changes occur, arthritis and osteoporosis are common problems and an effective way to treat and even prevent this from happening is with strength training which will build stronger bones and make them more dense.
Furthermore, as in your specific desire for being "toned." Regular strength training will make you toned. Your muscles will get a little bigger and add more definition. But, no need to worry about getting bulky like your male counterparts. Women can't produce nearly enough testosterone necessary to build a lot of muscle mass.
Also, as we age, our bones become weaker and less dense, especially in women after menopause. As these changes occur, arthritis and osteoporosis are common problems and an effective way to treat and even prevent this from happening is with strength training which will build stronger bones and make them more dense.
Furthermore, as in your specific desire for being "toned." Regular strength training will make you toned. Your muscles will get a little bigger and add more definition. But, no need to worry about getting bulky like your male counterparts. Women can't produce nearly enough testosterone necessary to build a lot of muscle mass.
0
Strngth training builds new muscles that will need to consume extra calories. That will definitely impact weight.
0
The responses given are excellent. Marco's especially. Strength training is an integral component of any fitness program, weight loss included. Maintaining, and/or increasing lean body mass, will definitely be a positive with regard to resting metabolic rate (RMR.) But the adjunct benefits, so well described, are all so very beneficial. Posture and activities of daily living are definitely two of the most important.
Take care.
Take care.
0
Do you want to be 120lbs of flabby?
Do you want to be 120lbs of sleek, sexy muscle?
Food can get to you to your weight. Weights choose what your weight looks like.
Do you want to be 120lbs of sleek, sexy muscle?
Food can get to you to your weight. Weights choose what your weight looks like.
0
Because dieting and cardiovascular exercise alone results in lean tissue losses, weight training is essential to help prevent that loss. People often focus on their caloric expenditure during the workout itself. While this is important, the primary focus should be on the caloric expenditure over time. Because muscle mass is metabolically active tissue, the more you have, the more calories you burn throughout the day.
Tiffiny
www.einmotion.com
Tiffiny
www.einmotion.com
0
Strength is a component of fitness. It's important in that aspect, it also makes it easier to perform and enjoy exercise which is part of weight loss.
Mac Dodds M.A., Certified Strength and Conditioning Specialist
http://goodlifefitness.biz
Mac Dodds M.A., Certified Strength and Conditioning Specialist
http://goodlifefitness.biz
0
The more muscle the more calories you burn. This will make you lean and tone as long as you are in a caloric deficit. Try doing circuit training. Choose an exercise for each body part and perform each exercise right after another. Repeat each exercise for 1-3 sets at 12-20. This gives you resistance and cardio training at the same time.
Strength training will help increase bone density among other things, which is important for woman because they are more prone to brittle bones later in life.
Strength training will help increase bone density among other things, which is important for woman because they are more prone to brittle bones later in life.
-3
Cardio exercise is a great way to burn calories and work the heart and lungs...hence Cardiovascular!~
Try for at least 30 min 5 x a week....ideally 45 min to one hour.
If fat is over the muscle, you will not see the toning you desire.
Adding strength training is essential to proper muscle development and full metabolic effect ...more muscle...the higher your metabolism or the rate your body burns fat. You will begin to see muscle definition with a weight training program that is done 2 to 3 days a week...using 8 to 12 repetitions and about 10 to 14 exercises. Try to use heavy enough weights that you challenge and Fatigue the muscles in your repetition scheme. Aim to challenge the muscle but not strain it!!
Think of Progression and Overload ...You WILL see the toning you desire!!
Try for at least 30 min 5 x a week....ideally 45 min to one hour.
If fat is over the muscle, you will not see the toning you desire.
Adding strength training is essential to proper muscle development and full metabolic effect ...more muscle...the higher your metabolism or the rate your body burns fat. You will begin to see muscle definition with a weight training program that is done 2 to 3 days a week...using 8 to 12 repetitions and about 10 to 14 exercises. Try to use heavy enough weights that you challenge and Fatigue the muscles in your repetition scheme. Aim to challenge the muscle but not strain it!!
Think of Progression and Overload ...You WILL see the toning you desire!!
-4
"Tone" is in fact muscle, cardio will burn calories ,while your doing the cardio once you stop however you stop burning calories as well, In order to achieve tone is is crucial to work your muscles by resistance training , this will start the fat burning fire and also give you the toned appearance that you want :) hope this helps!
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