Lifting weights to lose weight for beginners,ground beef nacho platter recipes,us official physical fitness program 1964 pdf,healthy living - Step 2

Author: admin, 04.07.2013
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.
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.
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.


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. If you combine diet and cardio with weight training, you are sure to see fantastic results.
Thus, beginners spend hours doing cardio, unaware of how lifting weights can help them lose weight. 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.
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).
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.
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. 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. 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.


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.
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. 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. 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. 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.
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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