What are the benefits of Heavy Weight training?
Women can shy away from weight training because they think it will develop too much muscle. This is an unfortunate misconception. Women, in particular do not have enough testosterone levels to develop muscle mass as much as men.
Weight training raises the metabolic rate after the training ends. It works equally for men and women. The calorie burn can last up to 38 hours after the workout. Training with weights enables you to hold onto and tone the muscle. The body burns body fat to release energy to repair and rebuild muscle. So you build muscle and lose fat at the same time. A win win situation.
What lifting heavy weights does for men and women is raise the metabolic rate after the training.
You can lose muscle as well as body fat when on cardio training alone.
The Big advantage in Weight Training is the Calorie Burn Factor.
Consistent weight training 2 or 3 times a week will keep the metabolic rate running faster. The training enables you to build up a larger amount of lean muscle mass.
Cardio and Calorie Burn
You need to burn 3,500 calories to lose one pound of body fat during a cardio session.
This is all well and good, but to keep burning fat you have to continue doing these long cardio sessions. The time factor as well as boredom can have a big demoralizing effect on your motivation.
Once the cardio sessions stops, the fat burn stops. Weight training does not burn as many calories as cardio during the session. However, the calorie burn afterwards outweighs those of the cardio session.
The weight training sessions are much shorter, more fun and more effective.
Cardio training has its benefits in heart and lung efficiency, no doubt. It can also contribute to weight loss. However, the weight loss can include losing body muscle as well as body fat. Unlike weight training, it will not help body shape either, especially in the upper body.
We are not suggesting you stop all cardio training. You need to do a 20 minute cardio warm up before weight training anyway, to avoid injury. Any gym instructor will tell you this.
Weight training is the more effective way to loose body fat. Increased muscle helps burn more fat and helps promote a better body shape for both men and women.
Weights combined with cardio and better diet burns fat far more than cardio and diet alone.
For anyone worried about becoming muscle-bound, do not worry. It takes a lot of effort and will not happen with a standard 3 session a week program.
So why wait? The health benefits are obvious.
Here are some ideas to get you started
- Walk into any private or public gym.
- Set up an Induction day. A gym instructor will talk you through a strength training program to suit your needs.
- Do not worry, you will always train within your ability range. The gym instructor will set up a progressive strength and fitness program for you. It will suit your goals and yours alone.
- The fat drops and the body shape improves. It will turn peoples heads. You'll feel stronger, healthier and happier. Especially when your friends tell you 'Wow, you're looking good, what did you do?'.