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Body Transformation FitnessGiving you the information, motivation, and inspiration you need to get the body that you've always wanted. First off, lifting weights to lose weight is effective because weight training produces a much greater EPOC, or post-exercise elevation in metabolism, than the low-intensity aerobic training that many dieters do: For example, a Brazilian research review article quotes a study that compared the EPOC, or post-exercise oxygen consumption, following a session of low-intensity aerobic training with the EPOC following a session of resistance training1. In addition to increasing levels of fat-burning hormones such as growth hormone, lifting weights to lose weight improves your insulin sensitivity, theoretically making it easier to lose fat: Insulin is a hormone that regulates carbohydrate and fat metabolism in the body6.
Lifting weights to lose weight is effective because of the body’s metabolic and hormonal response to weight training.
As you can see, lifting weights to lose weight is effective because of the effect muscle mass has on your metabolic rate.
In addition to the direct benefits of lifting weights to lose weight, lifting weights also helps sculpt your body in ways that cardio and diet alone cannot. Lifting weights results in greater EPOC, or post-exercise elevation in metabolism, than the traditional low-intensity cardio that many beginner dieters do.
Besides the elevation in metabolism for hours after your workout, lifting weights to lose weight causes a hormonal response that is conducive to weight loss. Lifting weights to lose weight is also beneficial because building muscle raises your metabolic rate; although the exact degree to which adding muscle raises your metabolism is debated, evidence suggests that the difference is noticeable. Likewise, lifting weights to lose weight helps prevent muscle loss while dieting, critical if you do not want your metabolic rate to decrease significantly as you continue losing fat.
Lastly, lifting weights to lose weight can help sculpt your body in ways that cardio alone cannot. Although weight training may be complex and intimidating for beginners whose primary goal is to lose fat, lifting weights has many benefits that will help you lose weight. TweetOkay, so let’s make one thing very clear here: weights are not just for people who want to bulk up their muscles.
A few researchers from University of Pittsburg found out that weight training keeps your head in the game, keeps you focused on your diet. Some guys from University of South Carolina literally established that total-body strength equals to longer life.
In fact, strengthening and toning your muscles is one of the most effective exercise strategies for people looking to lose weight.
As you build muscle, your body burns calories more efficiently and your metabolism increases. Following the CDC’s recommendation of two resistance training sessions per week will certainly not get you on the cover of a fitness magazine, but it will help you lose weight and tighten up your body.
My question is, if 2 times per week are beneficial as far as weight loss goes, how much more weight loss progress can one expect from lifting 3 times per week.
I am not very great with English but I come up this real leisurely to understand .
Since most weight training basics articles are written for people who want to build muscle, people who want to lose fat usually do not think that lifting weights to lose weight is effective for beginners. The study found that EPOC, an indicator of increased caloric expenditure, was significantly higher following the resistance training session than following the aerobic training session1. Strength training also increases levels of growth hormone, leading to an increase in fat metabolism and growth in muscles, tendons, and ligaments4. Insulin causes the liver, muscles, and fat cells to uptake glucose from the blood after a meal6. Lifting weights significantly elevates your metabolism for hours after the workout has ended, causing you to burn more calories.
Although people in both groups lost an average of 26 pounds, 8% of the weight loss in the aerobics only group was muscle and not fat16. Although the degree to which muscle mass increases your metabolic rate is debated, there is enough evidence to suggest that building muscle will noticeably increase your metabolic rate.
So, even if you do not want to look like a professional bodybuilder, lifting weights to lose weight can help beginners reach their ideal physique. Although the mainstream nutrition community does not believe that insulin plays a role in fat loss, many fitness experts theorize that improving insulin sensitivity will make fat loss easier. If you combine diet and cardio with weight training, you are sure to see fantastic results. Even a short duration of weight lifting can result into multiple calories burn (multiple as in 159 to 231 calories and short duration as in 8 minutes).

So these researchers experimented on some people by weight training them and found out that they only consumed 1500 calories in one day, the exact amount that was allotted to them. So the day is not very far away when you just are a fall away from broken bones (God forbid!). So according to these researchers people who did weight workouts for at least two months then their diastolic blood pressure will decrease by eight points (average). According to the researchers total-body strength will decrease the risk of cancer, heart diseases, et cetera. The fact is that in order to look like a bodybuilder, you would need to eat many more calories than you currently do, and workout at an extremely high-intensity level five or more times per week. Muscle tissue naturally burns more calories than fatty tissue, so building more muscle will naturally lead to greater calorie burns, even when you’re not working out. I suggest you start with light weights that comfortably allow you to do 10 to 20 repetitions per set. The difference in weight loss potential is certainly better, but maybe not as dramatic as you make it sound. Thus, beginners spend hours doing cardio, unaware of how lifting weights can help them lose weight. Interestingly, the participants’ metabolisms were “significantly elevated up to 90 min after terminating the resistance exercises and only 30 min after the aerobic activity”1. Resistance training also stimulates Peptide YY which aids fat loss by “counteracting the effects of ghrelin, a ‘diet-sabotaging’ hormone that can make you hungrier and more likely to store fat when you cut calories”4. Insulin also stops the use of fat as an energy source by preventing the liver from releasing glucagon6. As previously discussed in this article, there is debate over to what degree muscle mass affects your metabolic rate; however, most experts agree that an increase in muscle mass will elevate your metabolic rate to a certain degree.
Also, lifting weights to lose weights helps preserve existing muscle mass while you diet, a key aspect of preserving your metabolic rate and avoiding a downward spiral of calorie restriction and exercise output while trying to lose fat. Although she trains most body parts once per week, she trains her glute muscles twice per week because, as she says, “Who doesn’t want a great butt?”17. Your friend who is also on a diet but is also weight training has also lost the same amount in same time. After a good workout your muscles will need energy to repair the fibers resulting in burning of calories.
But, thanks again to some researchers, it is now a fact that weight lifting is actually good for your bones. The CDC suggests that you should be lifting weights, or performing any type of resistance training, at least two times per week. So to think that you’ll get too muscular by lifting weights a couple times per week is so far from reality. In addition to helping you burn more calories, increased muscle mass can give your body a more sleek and toned look, which is what we all want, isn’t it? Lift weights, or perform simple resistance exercises (push-ups, crunches, wall squats, etc…), twice per week with at least one day of rest in between each workout. There’s really no way to determine how much better three days is compared to two days-a-week, but I can assure you that three days will provide improved weight loss results in a shorter period of time. In fact, if you do some research, you will realize that lifting weights to lose weight is more effective than cardio alone because of the effect lifting weights has on energy expenditure, hormones, and metabolism, especially for beginners. Research shows that the immediate increase in metabolism is greater after lifting weights than low-intensity cardio, and research also shows that the post weight training elevation in metabolism persists for a long time. There are even studies that have quantified how much your body’s hormonal response to weight training aids fat loss.
Moreover, lifting weights also increases insulin sensitivity (decreases insulin resistance). If an increase in muscle mass raises your metabolic rate, then it is logical to assume that a decrease in muscle mass decreases your metabolic rate. Even if they not want to look like The Hulk, lifting weights is very beneficial for beginners who are trying to lose weight. Since a professional model whose goal is to be slender and toned, not big and bulky, uses intense weight training workouts to shape her body in ways that cardio alone does not, beginners should consider lifting weights to lose weight if they want to not only lose body fat but also shape and sculpt their body. Now, I won’t dwell into the deep and spare you the medical details; and advise you to just take my word for it.

There are several health benefits that weight lifting offers, and one of these is weight loss. Once you understand the benefits of lifting weights to lose weight for beginners, it is clear that focusing on weight training and not cardio gives you the best fat loss results. A University of New Mexico article cites a study originally published in the International Journal of Sport Nutrition and Exercise Metabolism that found that after a weight training session, the participants’ resting metabolic rates were “4.2 percent higher 16 hours following exercise”2. Some people are insulin resistant, a condition in which the body’s cells are not sensitive to the effects of insulin, reducing the body’s response to a given amount of insulin7.
Even though mainstream nutrition experts do not believe that insulin plays a role in fat loss, many experts within the fitness community believe that improving insulin resistance can improve weight loss results. Although there is debate over the extent to which adding muscle affects your metabolism, the fact that bodybuilders increase their caloric intake when bulking to build muscle suggests that adding muscle mass significantly elevates your metabolism. You shed weight because you lost fat and muscles, your friend on other hand just lost fat and not muscles which is much healthier. Use compound exercises to target multiple muscles at the same time, and get a full-body workout each time you hit the weights. In fact, a Women’s Health article refers to a study published in The Journal of Strength and Conditioning Research that found that women who “completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn’t lifted weights”3. So, the bodies of people with insulin resistance must release more insulin than would otherwise be necessary so that the muscles and fat cells uptake glucose7. As you can see, there are many reasons why beginners should consider lifting weights to lose weight. Since losing muscle mass while dieting is likely to lead to a downward spiral of progressively more exercise and less food, lifting weights to lose weight can help you maintain not only your existing muscle mass but also your current metabolic rate.
If this is not reason enough for you to go into that room and start lifting weights then we’ve got a few more. The research shows that lifting weights boosts your metabolism for hours even after you have stopped exercising, so the significant EPOC is a definite advantage of lifting weights to lose weight over cardio alone. If adding muscle mass does not noticeably raise your metabolic rate, then why do you need to increase your calorie intake if you want to gain muscle? The researchers found that glycerol levels, an indication that the body is burning fat, were “raised 78% during and 75% after the resistance training”5.
Although insulin resistance is a serious condition, weight training can help reduce insulin resistance (improve insulin sensitivity). Although the degree to which adding muscle raises your metabolic rate is debated, there is enough evidence to suggest that lifting weights to lose weight is advantageous for beginners because adding muscle raises your metabolic rate.
Additionally, indirect calorimetry data (measuring oxygen consumption to determine caloric expenditure) showed that the research subjects’ rate of fat oxidation (burning fat) was “105% higher after the workout day” than on non-workout days5. Research has indicated that weight lifting increases the uptake of blood glucose (sugar in the blood)8.  In fact, a research review article states that multiple studies have shown that resistance training reduces “acute insulin responses during an oral glucose tolerance test in healthy young, middle-aged, and older men,” as well as diabetic men and women9. Even if beginners do not usually see a dramatic increase in their metabolic rate due to the difficulty of gaining muscle and losing fat simultaneously (LINK), just a few pounds of muscle could allow dieters to keep their food intake high while still losing weight. The article’s authors explained the results by citing other studies which suggest that increases in levels of epinephrine, norepinephrine, and growth hormone are responsible for the increase in fat burning during and after a weight training workout5. In addition, a 16 week study of type-2 diabetic, Hispanic adults who started a resistance training program showed that the participants’ insulin sensitivity improved “because skeletal muscle constitutes the target tissue where most of the insulin-stimulated glucose uptake takes place “10.
Given the research on how lifting weights affects your body’s hormone levels, lifting weights to lose weight makes sense if you want to maximize your fat-burning hormone levels. Because insulin tells the body to stop using fat as an energy source, many fitness experts believe that people who are insulin resistant (their bodies produce more insulin) have difficulty losing fat. Although mainstream nutrition professionals do not believe that controlling insulin plays a role in fat loss, it is hard to ignore people who say that insulin-managing diets have helped them lose fat. Since many fitness professional theorize that decreasing the amount of insulin your body produces by improving your insulin sensitivity (decreasing insulin resistance) will help you lose weight, lifting weights to lose weight undoubtedly has many benefits.

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