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Weight Training: The Real Weight Loss Exercise


So you want to lose weight? Chances are, you'll spend the next few days "pigging out" while in the back of your mind you resolve that ...Starting Monday, no more fried foods, no more between meal snacking, no more whatever it is you think is causing you to pack on those ugly pounds. So Monday rolls around and sure, you start out strong, eat right all day. Next day same thing, maybe you'll make it a week. Unfortunately, after a few days, you'll probably find yourself scoffing down a double whopper somewhere, and that will be it, the diet will be over, and you'll quickly gain back whatever weight you may have lost -plus a few extra pounds just for good measure.

Guess what, this is the way our bodies were designed to work. Evolution has taught our bodies that if our eating patterns change drastically, it means we're having trouble finding food (a million years ago there wasn't a Burger King every half mile). To keep us from starving, our bodies conserve energy by slowing down. So, we start to feel sluggish on top of feeling deprived and hungry.

After a while, the temptation just becomes too much. We start eating again and once we do, our bodies want to make sure we "stock up" so that we'll be ready for the next time that food is unavailable. We usually wind up heavier then we were before we started "dieting".

So how do we go about losing weight? The answer is simpler then many people think. Focus less on what we eat and more on getting the right exercise. The right exercise in this case is weight training. That's right pumping iron actually helps you lose fat.

Weight Training attacks your fat stores in a couple of ways. First, the act of actually working out, as you probably expect, burns calories. However, with weight training, your body continues to burn extra calories long after the workout is complete. How? Well when you weight train, you are actually causing damage to your muscles. Your body needs to repair this damage and that burns calories. So you're actually burning calories long after your weight training session is over. Finally, simply having muscle requires extra calories. One pound of fat burns 3 to 4 calories per day, one pound of muscle however, burns roughly 50 calories per day. Add 10 pounds of muscle to your body and you'll be burning an extra 3,500 calories per week, even if you just sit around all day.

Now, you'll still have to watch what you eat. But by adding weight training to your overall fitness plan, your diet can be much less restrictive ---moderation is really the key. Try to eat a little better (c'mon you know what foods are bad for you) but don't starve yourself. It's not a race; you're trying to get fit and stay that way.

So next time you're motivated to go on a diet, why not consider adding weight training to the picture. You'll find that weight training along with a more sensible eating will help you to lose fat quicker and help you keep it off.

David Olsen is the founder of 40Something Fitness, the website that helps you defy middle-age. Visit us for more muscle and fitness articles today.


MORE RESOURCES:

New York Times

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PHILADELPHIA — Dana Donofree had half an hour to wait for her flight to Atlanta and decided to use the time by working out — in a terminal at Philadelphia International Airport. Sitting on an exercise bike in Terminal D on a recent morning, Ms ...
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New York Times (blog)

Ask Well: Exercise and Weight Loss
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Minute for minute, you will expend more energy and therefore burn more calories if you exercise intensely rather than moderately. In other words, running for 30 minutes uses more calories than walking for that same half hour. I suspect, though, that ...



BBC News

Six seconds of exercise 'can transform health'
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Short six-second bursts of vigorous exercise have the potential to transform the health of elderly people, say researchers in Scotland. A pilot study involving 12 pensioners showed going all-out in very short bursts, reduced blood pressure and improved ...
Two minutes exercise a week can beat ageingExpress.co.uk
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The Real Danger of 'Too Much Exercise'
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The idea that extreme endurance exercise (e.g., exercising over an hour a day, racing multiple marathons in a lifetime, participating in Ironman distance triathlons) might be harmful for long-term heart health has gained traction in recent years. While ...



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Exercise Your Mental Muscle!
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According to Samantha Lane, Senior Activities Coordinator, the most effective way to exercise your brain is through cognitive training outside of your everyday routine. The Good Morning Show crew turned up the friendly competition and took a shot at ...



HEALTH AND FITNESS: Exercise makes you healthy and happy
Aiken Standard
These positive effects of exercise have been demonstrated in clinical research as well as in surveys. Controlled studies are considered the standard for understanding the beneficial effects of exercise, but population-based surveys are also important.



Ottawa Citizen

If you can run for 5 minutes a day, you may add years to your life
Los Angeles Times
(These figures were adjusted to take into account people's smoking and drinking habits, how old they were when they enrolled in the study, their family's health history and their other exercise habits.) Put another way, non-runners were 24% more likely ...
Running Just 5 Minutes a Day Can Help You Live LongerYahoo Health
Small amount of weekly exercise adds longevity: studyOttawa Citizen
Running: Any Amount Is Good And More May Not Be BetterForbes
Telegraph.co.uk
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Project Louise: Exercise Every Single Day? Says Who?
WBUR
And you don't make her exercise every day. You tell her she gets to choose whether she wants to go for a nice long walk with the dog or ride her bike. Or maybe she'd like to go swimming instead? Or maybe, if she doesn't get around to any of that, you ...



EmpowHer

8 Surefire Ways Exercise Can Beat Summer Stress
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People feel less nervous and fretful after they exercise. Stress causes you to breathe more shallowly, depriving your body of oxygen when you need it most. A brisk walk, for example, almost forces you to breathe more deeply, alleviating some of your ...


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