It's a common misconception that if you want to lose weight, the only way to do it is to spend hours on cardio machines like the treadmill and elliptical. It's an even worse misconception that you shouldn't lift weights because you'll gain huge muscles and, therefore, more weight. Truth is the most efficient method of losing weight combines both cardio and weight lifting. Not only will you lose weight quicker, your body will be stronger and leaner.
Muscle Burns More than Fat
Your metabolism is all the bodily functions that keep you alive and running. By building muscle through lifting weights, you can actually increase the amount of calories burned by your metabolism. According to weight-training expert Wayne Westcott, for every additional pound of muscle you have, you burn an extra 35 to 50 calories throughout the day. So if you gained 5 lbs. of muscle, you would burn an extra 175 to 250 calories each day, without having to lift a finger.
Weightlifting Burns Calories
Lifting weight is a form of exercise that burns calories just like any cardio exercise. Like jogging and other forms of cardio, lifting weights requires the burning of calories for energy. According to Harvard Medical School, 30 minutes of vigorous weightlifting sheds almost as many calories as 30 minutes of moderate biking or a high-impact aerobics workout. To avoid adding bulk, occasionally alter your method of lifting weights, as different methods provide different benefits.
Strength Gain
Losing weight without incorporating weightlifting can lead to muscle loss through atrophy because your muscles aren't being used. Without muscle, you will be prone to injury, and basic physical activity could become more difficult. Lifting weights will increase your strength, which can improve your quality of life through increased energy and ease of daily activity. Increasing your strength through lean muscle will also give your body a defined, sculpted look because it will be denser and compact than fat.
Circuit Training
Incorporating weightlifting into your weight-loss program allows you to reap the benefits of increased strength while also losing excess weight. One popular method is circuit training, which requires you to perform many exercises back-to-back, constantly engaging your body but targeting different muscle groups so that each of your muscles gets a chance to rest. You'll burn fat and calories while sculpting and increasing your lean muscle.
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