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Use weight training to lower your body fat
Use Weight Training To Increase Your Metabolism Struggling to lower your body fat need not be as difficult
as so many people experience. There is a relatively simple
method. Weight training (lifting weights of various amounts for
various amounts of repetitions) is anaerobic and therefore
burns carbohydrates (sugar). Aerobic exercises such as
jogging, cycling, step classes, or stair climbing are
cardiovascular in nature and thus burn fat. So it seems
logical to focus on aerobic training for fat loss.
However, something interesting happens "beneath the
surface" when you lift weights. Weight training increases
your lean body mass - aerobic training does not. Low
calorie dieting and aerobic training without weight
lifting can make you lose muscle - in fact, it can
actually make you fatter! If you are losing lean body
mass, your metabolism slows down, and this makes it
easier for you to gain fat. If you increase your lean
body mass, you increase your metabolic rate. And the
faster your metabolism is, the more fat you'll burn all
day long - even while you're sleeping! This explains why
bodybuilders, who have extremely high muscle to fat
ratios, can stay lean year round without doing much
aerobic work. The best you can hope for from diet and aerobics alone is
to become a "skinny" fat person. You may lose weight from
diet and aerobics, but much of it will be muscle, your
fat to muscle ratio will plummet and you will take on a
"soft" appearance. It is common for a 5 feet 4 inches tall
woman to weigh 125 pounds and yet have 25-30% body fat.
According to the Metropolitan Life insurance company
height and weight tables, 125 pounds is ideal for a
medium-framed 5ft 4" female, but 25-30 percent body fat is
extremely poor for anyone! Without weight training, you
will never optimize your muscle to fat ratio and you will
always struggle to keep fat off permanently. And let's remember, when we speak of weight training or if
we call it weight lifting, we not talking about "pumping
iron with Arnold"-type stuff. We're talking about using
some additional weight to build up the strength of the
muscles that you have. You will get toner, not 'bigger'...
unless, of course you want to. But it'll be your choice.
And this is one of the falsehoods that keep women away
from using weights in their exercise regimens. But for the
ones who learn the facts, their exercise results will for-
ever change, and the struggle will be over. Have a healthy day. |
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May, 2012
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