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While diet is generally the biggest factor involved in any successful weight loss program, exercise is a crucial element to accelerate your fat loss and put you on the path to long term good health and weight maintenance.
However, I see people all the time sabotaging their success by following conventional wisdom methods. At best, these nonsense exercise programs are boring waste of time. At worst, they can actually slow your progress!
If you were going to design an exercise program to compliment your dieting efforts, what type of exercises would you do? If you?re like most people, the first thing that comes to mind is long, grueling sessions of aerobic exercise. Maybe you picture jogging lap after lap, or putting on your headphones in tuning out on an elliptical machine. Maybe your idea of a weight loss program is signing up for the step aerobics class at your local gym.
If so, then I?m delighted to give you the good news that your days of sweating and huffing and puffing are over.
Now, I don?t mean to say that Cardio workouts are completely useless. As part of a general health program, they can be very helpful. They are a great way to improve your cardiovascular function and can low your cholesterol and blood pressure.
However, if your goal is to lose weight, cardio can actually hurt your progress. The reason is that the goal of exercises for weight loss is to increase your total daily calorie expenditure.
When you do cardio, you are only burning calories while you are doing the exercise. When you do weight Lifting, you keep burning calories for days after your workout. When you do cardio, you can actually make your muscle shrink which means you will gain fat even if you eat don?t increase your calorie intake! When you lift weights, you gain metabolically active tissue (that is to say, muscle) which will mean you can eat more food without gaining fat.
Let me explain the three main reasons that resistance training is definitely the best method for sustainable fat loss:
1. Lifting Weights Burn Calories for Days!
Weight lifting causes something called EPOC, which stands for Excessive Post-exercise Oxygen Consumption. In layman?s terms, this means your muscles keep using up oxygen to burn calories (just like when you do cardio) for days after your stop working out. The effect of this can be very dramatic. Often a single 20min weight lifting workout will burn more calories than hours of cardio.
2. Lifting Weights Builds Muscle!
Muscle burns calories all day, every day. Even when you?re sleeping. This raises your basal metabolic rate, meaning that you can eat more calories while losing weight. That way, you?ll feel better and won?t be hungry all the time, so you?ll stick to your diet longer.
Don?t worry ladies, because you have low testosterone levels, you won?t build bulky muscles. You will still receive the fat loss benefits though.
3. Lifting Weights is Easier, Faster, and More Fun!
The rule of thumb with any lifestyle change is that the more unpleasant it is, the harder it is to stick with. If you?re anything like me, its hard to imagine anything more unpleasant than cardio! With weight lifting, you can be in an out of the gym is less than half an hour, and you only have to do it two or three times a week. What could be easier?
If you don?t know how to set up a weight lifting program, check out the links to my website below where you can find more info on setting up an effective program for weight loss.
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