Strength training for weight loss is not a tricky issue. Sure, it's taken us women a few more years to wander over to the free weight section, but that's because we tend to associate strength training with weight gain.
Yikes! Muscle bound men lifting extremely heavy weights and grunting. Not very inviting when you are looking to lose fat, drop weight and tone up.
So is it possible for us to strength train, gain muscle, and lose weight? It sure is. And here's a tip...if you can count to 12, you can do it!
This article focuses on strength training for weight loss. It is designed to give you guidance so that you can develop your own strength training for weight loss routine.
Getting back to our strength training for weight loss article... you're here because you are tired of all the mis-information being spouted by Joe Schmo and Suzie Smack. I'm glad you've found me and I'll tell you why- strength training is the best way to lose weight and keep it off!
Let's take a look at how the strength training for weight loss process works over and over again in thousands of women like us.
I started training with a client named Joan. She was your average, typical American woman. She worked full-time and had two kids in grade school. Joan's schedule was packed with baseball practice and dance classes...for her kids...not her.
She rarely had time to work out, and honestly if she had some free time she certainly didn't want to spend it sweating and losing her breath.
Over the years Joan gained 45 pounds. She used to workout at home a few years ago and even bought a treadmill with every intention of using it. And she did, once or twice. Now it takes up space and gathers dust.
I asked Joan if she would be willing to do the following:
- a strength training for weight loss program
- set realistic and tangible goals
- and count to 12 a few times a week.
She looked at me with an arched brow and said, "Sure." So begins a strength training for weight loss success story. Strength training for weight loss is simple and effective.
We began by measuring her fitness levels.
It was essential for us to see exactly where Joan was starting from because in a few short weeks, she was going to notice big time changes.
I wanted her to see first hand how successful she was about to become by strength training for weight loss.
Armed with her fitness levels, Joan set her realistic and tangible goal to lose 10-15 pounds by summer. That meant we had two months to drop 10-15 pounds in a safe way.
No problem. We developed the correct strength training routine for her, and she was off!
--Joan's Strength Training For Weight Loss Plan--
Joan worked with weights 2 days a week and cardio 3-4 days a week. She was instructed to keep a log of her workouts and to check-in.
Joan worked her muscles the proper way for weight loss. She worked her entire body for the next two months.
Each set was 12 repetitions long. Her total workout time was less than 60 minutes 4-5 times a week. Her cardio was a mix of interval training and incline walking on her existing treadmill.
In addition to her treadmill, Joan worked out using only free weights and a stability ball. She did some running outside too. All in all, Joan spent less than $200 to get her new body and new outlook on life.
She reached her goals by summer. Simple. And you can do a strength training for weight lost routine too!
--Recap And Roll!--
Strength training for weight loss adds a nice layer of pure muscle. Lean, toned muscle. This lean muscle devours calories. Even at rest!
The more muscle we have, the more calories our body uses. The more calories our body uses, the more weight we lose. Easy!
+ Measure Your Fitness Levels
+ Work each muscle group several times/week
+ Do sets of 12 repetitions or pick another method that suits you better.
+ Set realistic, tangible goals
+ Log Every Workout!
+ Stick with it, even when you don't want to. Make a promise to yourself that you will begin to workout. If after 5 minutes of working out you still want to quit, then by all means take a rest. I can almost guarantee you that you will continue on!