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30-Day Get Lean in 2017 Challenge Day 24: Do You Even Lift?

author image Deborah Day
Deborah Day is a lifestyle and entertainment writer and editor. Former editor in chief of and executive editor of, she has been published on,,, and other media sites, as well as in Maxim, Interview and Time Out NY magazines.
30-Day Get Lean in 2017 Challenge Day 24: Do You Even Lift?
Strength training helps you LIVE STRONG! Photo Credit: Gracie Wilson/LIVESTRONG.COM; Adobe Stock

In the 1980s and 1990s aerobics were, like, all the rage. However, strapping on a headband and color-coordinated workout clothes isn't always enough to break a sweat. (Sorry, Jane Fonda.) Now we know that it's not only about cardio. You also need to build more muscle by incorporating strength training into your workout routine.

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Why You Need Strength Training

Cardiovascular activity is important to your healthy lifestyle, but don't be afraid of a little lifting. Here's a fact that often gets overlooked: Muscle burns fat. Many women avoid weightlifting because they're afraid of bulking up or developing too much. Stop fearing the weights, ladies!

Getting big and bulky doesn't happen as a result of moderate lifting. It requires a serious training regimen and an aggressive nutritional plan. Regardless of gender, moderate weight training, in conjunction with a healthy diet, can help you build strength and sculpt lean muscle mass for a fit and toned body.

7 Little-Known Benefits of Weight Training

  1. Enhanced performance, especially for athletes
  2. Improved metabolism for fat burning
  3. Increased bone strength and density, which helps fight osteoporosis
  4. Better core strength to prevent back pain and other injuries
  5. Superior balance, thanks to stronger stabilizer muscles
  6. Overall health (lowered risk for diabetes and improved heart health for starters)
  7. Reduced symptoms of depression

Whether using free weights at home or circuit training at the gym, make sure you're including some kind of strength training. Don't be afraid to try a few different methods to see which one works best for you. Strength training makes you STRONG!

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The MyPlate app helps keep you on track!
The MyPlate app helps keep you on track! Photo Credit: LIVESTRONG.COM

Why the MyPlate Calorie Tracker Helps You Lose Weight

Documenting your food and activity might seem like overkill, but it’s not. People who track their calories and physical activities enjoy greater success losing weight and keeping it off for good!

Tracking everything honestly is essential to making the 30-Day Get Lean in 2017 Challenge work for you. Sometimes you’re not even aware of everything you consume, but once you start tracking it, you’ll think twice before you make poor choices. And that’s a good thing.

With LIVESTRONG.COM’s free MyPlate Calorie Tracker — available on desktop and for iOS and Android devices — you can track it all:

  • Daily meals (breakfast, lunch and dinner) and snacks
  • Exercise and activity
  • Weight
  • Water/hydration
  • BMI (Body Mass Index)

Read Up on Strength Training

Readers — Are you joining us in the 30-Day Get Lean in 2017 Challenge? If so, what's your weight-loss goal? Have you ever done a weight-loss challenge group before? How did it go for you? Have you joined our LIVESTRONG.COM Challenge Group on Facebook? Leave a comment below and let us know.


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