When you're trying to lose weight, there's no shortage of exercises to try out, and most fall under the categories of either cardio or weightlifting. You already know that cardio is a must for losing fat, but if you're like many people, you're still unclear about the role of strength-training in weight loss. Once you understand how weightlifting can help you lose fat faster and keep it off, there's no doubt you'll want to add it to your exercise regimen.
How Weightlifting Aids Weight-Loss
Most weight-loss exercise programs stress the importance of cardio exercise because it allows you to burn more calories per minute than strength-training; for example, rollerblading for an hour can burn over 900 calories, compared to about 220 calories burned during an hour of weightlifting, reports MayoClinic.com. But lifting weights has calorie-burning benefits that aerobic exercise can't compete with; strength-training keep your metabolism burning faster for a full hour after you put the weights down, so you burn an additional 25 percent of the calories you burned during your workout, according to Wayne Westcott, Ph.D., as reported in Women's Health. In comparison, your metabolism returns to normal as soon as you finish cardio exercise. Not only that, but the more muscle you have, the greater your metabolism will be, even at rest; for every 3 lbs. of muscle you gain, you'll burn an extra 120 calories per day.
The Drawbacks of Cardio
Focusing strictly on cardio during weight loss doesn't just stop your body from building muscle; it can actually cause you to lose the muscle tissue you already have, thereby slowing down your metabolism and making weight loss more difficult. In fact, you lose about 1 lb. of muscle for every 3 lbs. of fat you lose, which can quickly add up to a major decrease in lean muscle mass, according to information from Ohio State University. Losing weight before weightlifting is not only not necessary, weightlifting can actually enhance your weightloss efforts when coupled with regular sessions of cardio exercise.
Considerations for Women
Many female dieters choose to devote their workouts strictly to cardio, falsely believing that lifting weights will only make them bigger and bulkier. But women's bodies don't have the hormones required to build large muscles like men do; instead, muscle helps you shed fat and gives your body a sleeker, tighter and firmer appearance all over. There's no reason for women or men to shy away from weightlifting to aid weight loss.
Exercise Plans
A comprehensive weight-loss exercise program should include 30 to 60 minutes of cardio exercise at least five days per week, in addition to two or three 30-minute strength-training sessions. To burn the most calories and build muscle efficiently, opt for high-intensity cardio and choose weights that fatigue the muscles by the 12 repetition. Be sure to keep challenging your body as time goes on by incorporating new exercises into your routine and gradually increasing the weight you lift as you grow stronger.
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