Many women believe that the only way to lose weightBeachbody Black Friday Huge Holiday Savings. Read more ... » is to do cardiovascular (aerobic exerciseIs This the New Celebrity Diet?. Read more ... »). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health3 Day Refresh and Shakeology: Break Bad Habits. See Success.. Read more ... », but it’s only half of the equation. Keep reading for the other half.
For optimal fitnessCIZE and Shakeology: Fun. Nutrition. Results.. Read more ... », longevity, and a lean body, weight trainingDon’t Make a New Year’s Resolution. Make a #REALsolution.. Read more ... » is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fatHow to get rid of back fat. Read more ... »-burning methods around.
When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fatHow to Reduce Body Fat Percentage. Read more ... » tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscleHow To Build Muscles with Proper Nutrition. Read more ... », but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans?
If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.
1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscleSee How I Gained 20 Pounds of Lean Muscle with P90X. Read more ... ». The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme, your metabolism stays elevated and you continue to burn fatReader Question: How Do I Start an Exercise Program?. Read more ... » for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.
2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Just look at the amazing body transformationsFormer Competitive Bench Presser Loses 28 Pounds in 60 Days. Read more ... » of the women who’ve completed P90XTony Horton 10-Minute Jump Rope Workout. Read more ... ». Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk Ask the Expert: How Can I Bulk Up?. Read more ... » up—women don’t have enough muscle-building hormones to gain a lot of massSee How I Gained 20 Pounds of Lean Muscle with P90X. Read more ... » like men do. If you keep your diet10 Things Everyone Has Thought About at Least Once During Yoga. Read more ... » clean and create a calorie deficit, you’ll burn fat.
3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training10 Ways to Avoid Injury When Resistance Training. Read more ... », up to 25 percent of the weight lossWhy 21 Day Fix Is The Perfect New Habit. Read more ... » may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more caloriesHow Many Calories Should I Eat?. Read more ... » you’ll burn all day long.
4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.
5. Build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.
6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga10 Things Everyone Has Thought About at Least Once During Yoga. Read more ... » help alleviate depression, and weight liftingWeight training for women. Read more ... » has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.
7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.
8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.
9. Get heart healthy. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.
10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.None found.Google+