To the well informed, it is no secret, but to those in the dark, it may come as a surprise that I am talking about WEIGHT TRAINING. Yes, weight training is the secret weapon of all those great fitness models you see in the magazines. While they may be promoting this supplement or that equipment, it is just good old fashioned weight training that earns them impressive physiques. In this blog I am going to give you the top 5 reasons why weight training is where it’s at if you truly want to improve your body composition and quality of life.
#1: You burn 40% more fat
If you are running on your treadmill thinking “Cardio is the best way to burn fat” well think again. Penn State researchers put dieters into three groups: no exercise, aerobic exercise only, or aerobic exercise and weight training. Although all participants lost around 21 pounds, the lifters shed six more pounds of fat than those who didn't pump iron. Why? The lifters' weight loss was almost pure fat; the others lost fat and muscle. This loss in muscle will eventually lead to what is known as “skinny fat” and no one likes that look.
#2: You will look younger
Research shows that between the ages of 30 and 50, you will likely lose 10 percent of your body's total muscle. Worse yet, that muscle is likely to be replaced by fat over time. This decrease in muscle and increase in fat makes your waist size grow, even at the same weight. This is because one pound of fat takes up 18 percent more space than one pound of muscle. So for a younger and more toned look, you have to hit the weights to keep the muscle on, and keep the fat off.
#3: You will be happier
Yoga isn't the only Zen-inducing form of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood. On top of that, studies also show that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle. So not only will you be in a good mood more often, but when someone messes up your mood, you can get back there even quicker if you have been weight training.
#4: You will live longer and healthier
As you age, your bone mass starts to deteriorate, which increases your likelihood of one day suffering a debilitating fracture. The good news is this can be addressed. A study revealed that just 16 weeks of resistance training increased hip bone density and elevated blood levels of markers of bone growth by 19 percent. Not only will weight training help you to avoid injuries, it will also protect you from disease. A study from the University of South Carolina determined that total-body strength is linked to lower risks of death due to cardiovascular disease. Similarly, other scientists found that being strong during middle age is associated with a longer life span in women.
#5: You will be empowered
There is something special about picking up real weights. I’m not talking about the little pink dumbbells that have been promoted for women for years. I’m talking about metal plates and bars and real weight training exercises like squats and deadlifts. I know that these things can be intimidating for women, but at The Spot Athletics we have expert coaches who will not only teach you how to perform these movements properly, they will also ensure you do them safely. One of the greatest things we get to see here is the significant change in attitude of women who are timid and unsure around weights when they join, but after a few months are showing the new guys how things are done. This empowerment and confidence that develops from real weight training can not be garnered from running on the treadmill or hopping around holding pink dumbbells.
Hopefully, this blog has either reaffirmed your love of weight training or has peaked your interest. Either way, if you are a women who wants to burn more fat, look younger, be happier, live longer, and feel empowered, then contact The Spot Athletics to get started today.