Why You Need to Be Lifting Weights....and Not Just 5lb. Dumbbells

Lots of women are scared of the weight room. They think lifting weights will make them bulky and are intimidated by the idea of getting started. So, they end up spending hours each week on the treadmill. It isn’t the worst thing, but it’s definitely not the most effective way to get a lean, toned body!

So what’s the difference?

Cardio burns calories during your workout, weight training burns calories during and AFTER your workout.

For real! Lifting heavy weights has been shown to increase metabolism for up to 36 hours post workout. In addition, lifting weights increases your muscle mass. For every pound of muscle you gain, you burn up to 120 more calories per day. This increase in metabolism means you get to eat more of what you love without seeing the effects of it!

Cardio can be bad for your joints, strength training eases joint pain!

Not all cardio is bad for your joints, but constant pounding on pavement can do some damage to your feet, ankles, knees and hips over time. Weight training strengthens the muscles surrounding your joints, taking pressure off your joints. Over time, the stronger you are the less your joints will bear the brunt of your daily activities. There has also been a significant amount of research that shows strength training improves bone density. This is super important for women, as osteoporosis can cause bone breakage later in life.

Cardio will help you lose weight, weight training will shape your body.

Cardio alone can help you burn enough calories to lose weight, however, you won’t be touching your body composition. In fact, you will just become a smaller version of your current self. While that isn’t a terrible thing, you won’t be shaping your body if you are doing cardio alone. However, with weight training you’re building lean muscle, which gives your body shape, curves and that toned look we all want! Cardio also increases your cortisol levels, which puts your body into stress mode. This causes you to hold weight in your midsection and leads to muscle loss. Muscle loss with midsection weight gain is probably not the type of body shaping you were thinking of, huh?

Here’s the thing...we need cardio to burn calories and improve our cardiovascular health. Those are important for our overall health and wellbeing. However, we need to use cardio wisely in a more comprehensive strength training plan. If you are interested in learning to lift weights to get lean, I would love to have you join my Lift to Get Lean program. Not only will you receive effective weight training workouts, some cardio supplementation, and tons of accountability, you will also learn about macronutrients and how to fuel your body effectively for fat burning. So, let’s shape your body together, friend!! Learn more and sign up here.

 

 

Top 10 Gift for Fitness Enthusiasts

 

1. Gift cards to a favorite yoga, barre or cycling studio
You can't got wrong with this one!  Just find out where they love to take classes. 

2. TRX Suspension Trainer
Perfect for anyone's home gym.

3. Powerbeats by Dre
Wireless headphones guaranteed to change your life. 

4. FitBook
Help someone reach their goals one journal entry at a time.

5. Ninja or Vitamix
Because those protein shakes and smoothies don't make themselves.

6. Lululemon, Athleta or Dick's Sporting Goods gift cards.
No matter what your stye, you can't go wrong with any of these!

7. Bosu Ball
The home gym gets a lot more versatile with this piece of equipment.

8. Spiralizer
One word:  noodles.

9. Kettlebells
This amazing piece of equipment will complete anyone's home gym.  The only thing is, they are a little pricey so getting them as a gift is fabulous!!

10. Yogadownload.com membership

Take yoga classes with me, and so many other great yoga teachers anytime, anywhere.

What other suggestions do you have?