I observe this often, women, on a calorie deficit diet, in the gym, training day after day on the cardio machines in “hopes” to burn excess body fat and lean out. Sadly, all this work and effort will NOT sustain their weight loss for long term results.
Being on a calorie deficit diet and training only on cardio equipment will burn calories causing lose weight but sadly it’s hard to keep up this lifestyle up long term, low calories and excessive cardio and once they quit they gain it right back.
So what’s the best way to lose weight and change your metabolism for long term results? Strength training is your key for permanent weight loss.
Muscle burns fat! The more muscle we have the higher our metabolism. For every pound of muscle you add to your body that pound of muscle burns appx 50 calories while you’re resting, resting! That’s just one pound of muscle. Now can you imagine if you were to put on a substantial amount of muscle, you’ll turn your body into a fat burning machine! Losing 10 pounds of body fat and adding 10 pounds of muscle will burns appx 500 calories a day.
Many women shy away from building muscle thinking they’ll become bulky and manly but muscle actually takes up less space than body fat, you’ll look leaner. Muscle makes use look lean, extra body fat makes us look bulky.
As we age we start to lose muscles, especially those of us over 50, one of the main reasons our metabolism starts to slow down. Along with that loss of muscles comes the increase in weight. Strength training will boost your base metabolism for 24-48 hours after your workout, and you will be burning more calories at rest.
When you begin a strength training program, after of course you check with your physician first, aim to train all 12 major muscle groups which include: Glutes, Quadriceps, Hamstrings, Calves, Chest, Back, Shoulders, Triceps, Biceps, Forearms, Trapezius and Abs. Not only will this add muscle to your physique and increase your metabolism but it also help you build a strong and balanced body.
And remember you can never out train a bad diet, a balance nutritious meal plan with adequate amounts of protein needs to go along with your training program.
Start lifting, you’ll shape some beautiful muscle, gain your strength back again and you’ll see your metabolism begin to change for long term results! A win win situation every time!