Every January you see it. People making resolutions to lose weight. They storm the cardio deck, book every group fitness class, and run mile after mile hoping to drop the proverbial
“holiday weight”. Several weeks later they are left feeling exhausted and their bodies are sore, but the progress they hoped to see on the scale hasn’t come to fruition. But why?
There may be several reasons for this, but one of the main reasons many people don’t succeed in losing weight is they do not incorporate heavy weight training into their workouts. (Notice I said heavy weight training and not working out with weights. These are two totally different concepts and a discussion for another post). Training by lifting heavy weights will not only achieve weight loss goals, but will also help you get leaner, stronger and healthier.
In fact several organizations such as the CDC, Mayo Clinic, NIH and the US Department of Health and Human Services have reported the same message. The Mayo Clinic states the case for weight training most succinctly with this list of bullet points of what weight training can provide:
● Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
● Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
● Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Building muscle can also contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
● Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
● Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.
Not a bad list of benefits, right? But wait, I know what you’re thinking. “Where is the calorie burn Matt?!” I’m getting to that. A study done by our own University of Wisconsin using a weight training protocol they created burned an unbelievable 400 calories in just 20 minutes. Comparatively, biking for a half hour only burns about 150 calories on average.
Come see what adding heavy lifting to your fitness routine can do for you. Book a FREE session with one of our personal trainers today.