Women, Weight Training, and Metabolism
Women, Weight Training, and Metabolism
Why weight training boosts a woman’s metabolism and helps keep the weight off.
When most women think about losing weight they usually attempt one of two options. The first is to go on a diet which involves eating fewer calories over the course of the day. The second option normally involves some form of aerobic exercise, whether it be jogging, bike riding or an aerobics class. The more intrepid losers of weight will combine the two approaches and will have some success getting rid of the extra weight. But more often than not the results are short lived and the weight comes right back on when they fall off the fat loss bandwagon and return to their more normal way of life.
But why is this? Isn't the latest infomercial exercise guru exclaiming loudly the benefits of this diet or that piece of cardio exercise equipment? Unfortunately the ability to lose weight and keep it off is controlled by your body's calorie burning engine. That engine is referred to as your metabolism. It's simple really, the higher your metabolism the more calories you burn, even when doing nothing.
That's right, burn away that unwanted fat even when doing nothing.
So how do you increase your metabolism to the point that it is a constant fat burning machine?
It will come down to your dedication to do the things required to permanently lose the weight and keep it off because the rate at which your metabolism runs is based on the diet you eat and how active you are. It takes calories to burn calories, that's the way your body's metabolism works. But it is the type of calories that determines this. The healthier your diet the more calories you can eat without adding any additional fat.
But diet is only one part of the equation. The other is your level of fitness. There are two parts to any good exercise program, aerobic conditioning and weight training. Aerobic conditioning does burn calories, but once you are done with your workout your metabolism gradually slows down. You burn calories only during the time you are exercising. That doesn't mean you shouldn't do aerobic exercise because strong cardiovascular health is very important in this day and age.
But if you are truly looking for the ultimate in metabolism boosting fat burning exercises then you need to weight train.
And here's why.
Weight training forces your body to build muscle. This muscle building process does not happen while you are lifting weights, it occurs for hours after your workout is over. Lifting weights actually breaks down muscle fibers, which react by getting stronger during the time after your workout is over when you are resting. It takes energy to rebuild these muscles. Calories, lots and lots of calories. Not only that, but the more lean muscle mass you have the more calories are needed just to maintain that muscle. And we're not talking about getting huge massive muscles. When you weight train you can adjust the amount of weight you use and sculpt your body anyway you see fit. Just firming up your overall musculature will tone and shape your body while at the same time making it possible to keep the weight off. It's a win-win situation for anyone who is serious about losing weight and then keeping it off.
Weight training is the best way to boost your metabolism to its fat burning heights. Not only does it strengthen your body it burns calories while you are sleeping, turning your metabolism into a fat wasting machine.
If you have tried the diets and the aerobic machines but have little to show for it try combining them with actual weight training. You may be surprised by the changes you see.
If you want to learn more about how your metabolism works and why weight training and metabolism go hand in hand check out the this Metabolism web site by Clicking Here.
As a personal trainer, I get asked by many women why they should start weight training. Very often, the biggest concern for most women exercisers is gaining bulky muscles. Obviously, this is not true due to the fact that women do not have high level of testosterone to do that. In terms of the benefits of weight training, it has been hugely overlooked. The following are the 5 biggest reasons why women should do weight training.
In terms of weight management, it's advantageous to have high metabolism as it would mean that the body is very capable of burning high amount of calories. This is crucial because you would have to exercise more to burn the same amount of calories compared to someone who has a higher metabolism than you. With proper weight training, it can kick up your metabolism.
Weight training not only gives your metabolism a big boost, it also tones the body. And most women who exercise are concerned about their bodies shapes and hope to get a lean and toned body from exercise. Because of the higher metabolism, higher amount of fat calories are expended at rest and during exercise that results in the melting of the body fat. When the excess fat is removed from the body, it allows you to show the tones in the body that are the results of weight training.
Osteoporosis is the loss of bone mass due to the loss of calcium. This will weaken the bone and cause the bone to break easily. Unfortunately, women often suffer more from this than men due to loss of estrogen after menopause. By starting strength training early, it can prevent and delay the effects of osteoporosis. In some cases, it can strengthen the bones.
Sarcopenia refers to the loss of muscle size and mass that leads to the declining strength with increasing age. With loss of strength, it can lead to potential fall injuries and loss of function. As women started off with less muscle fibers than men, they are dramatically affected by sarcopenia as they aged. Strength training can help greatly reduced effects of sarcopenia and improve function. Therefore, it is important for women to engage in such training early in life.
Improve Functional Strength
Most importantly, our quality of life is much affected by out functional strength. Without functional strength, we will find it hard to carry our groceries, move your furniture in your home, squat and lean over to pick up your baby and walk up the stairs. Strength training basically improves your abilities to carry out your daily chores.
With more muscles and more functional strength, balance is improved and the joints are stronger. As such, the risk of fall is greatly reduced thus decreasing the potential of injury.
In conclusion, weight training should be part of women's fitness regime. It is important that weight training program and techniques should be good in order to get the best out of weight training.