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Strength Training Tips – Lose Weight by Lifting Weights

Fact or fiction? A 20-year-old woman who does not lift weights will lose about six pounds of muscle and gain about five pounds of fat by age 50. Even if you maintain your scale weight perfectly over time, there are subtle changes in your body composition that impact your metabolism, muscle tone and risk of disease.

Body composition is the “quality” of your weight as opposed to the “quantity” of your weight as measured by the scale. Your weight is made up of two separate components: fat and lean mass (muscle, organs, bones, fluids). Generally speaking, your weight type (percentage of fat and lean body mass) is more important to your health than your weight amount (total pounds).

A slow, steady change in body composition is the best way to manage your weight. Why do so many people continue to invest in quick fixes that don’t last? It may be due to misconceptions regarding weight loss and exercise. See if you can identify whether these statements are fact or fiction.

1) Aerobic exercise is the best way to lose weight.

Fiction. While it is true that aerobic exercise burns calories, it is only part of the equation. Weight training develops your muscles and increases your lean body mass, which is metabolically more active than fat. As you develop leaner body mass, you increase your resting metabolic rate, the number of calories you burn at rest. A lean body is more power-hungry, burns more calories just to breathe, circulate blood, digest food, etc.

2) You can lose fat without losing weight.

Reality. When you exercise – build muscle and lose fat – you may not see a change in your scale weight, however your shape will change and your clothes will fit differently. A pound of fat takes up more space than a pound of muscle, so as you lose fat you literally shrink. (Think about the meat in your butcher’s display: a 3-pound roast beef is small compared to 3 pounds of fat).

3) A thin person does not need to build lean body mass by lifting weights.

Fiction. Are you “skinny fat?” Appearances are deceiving when it comes to body composition, and being thin is no guarantee that you’ll be thin. Even if you have “ideal weight” according to weight chart you can be qualitatively measured as “over fat” according to your body composition. Without weight training you gradually lose muscle and gain fat as you age.

4) It is not a good idea to lift weights to lose weight because the muscle will turn to fat when you stop.

Fiction. It is not possible for fat tissue to become muscle tissue. Muscles that are not used simply atrophy, or become smaller. They can be replaced by fat if you are consuming more calories than you are expending.

5) Crunches and other abs exercises are the best way to lose belly fat.

Fiction. Fat is systemic, which is part of the whole body, and it needs to be reduced in all by spending more calories (through aerobic exercise and weight training) than you consume. No amount of crunches will melt belly fat. However, while there is no such thing as spot reduction, you can spot strengthen and sculpting a body area with weight training exercises. As you reduce the excess fat, the contours of the muscles appear.

6) lifting weights will make you bulk.

Fiction. Only if you have high levels of testosterone and use very heavy weights. Most women lack the necessary hormones and strength to build muscle mass. Female bodybuilders are genetically predisposed to build large muscles; they also follow rigorous exercise and diet regimens to maximize muscle size. The average woman who lifts weights actually shrinks in body size by losing fat and putting on muscle.

Losing weight through exercise is mostly FAT LOSS. As you exercise regularly, you will reduce body fat deposits and develop leaner and toned muscles. The active body want to be thinner. Gaining in lean muscle tissue in weight training results in trim contours and smaller circumference, regardless of the number of pounds lost. The formula for successful weight control combines a modest reduction in your daily caloric intake with moderate exercise that is both enjoyable and practical.

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