It’s Time to Lose Weight-Now What? Pt 2

In Part 1, I gave you some nutrition tips to use as part of a weight loss program. Today’s entry is by far my favorite topic; strength training. I consider myself a strength coach and most of my clients can tell  you that I pretty much HATE cardio. I have run 5k’s, 10k’s, a half marathon, and this past November a 10+ mile Tough Mudder, so I have some experience doing cardio; but endurance training to me is only slightly better than having my fingernails pulled off with pliers and then fed to me.

Look familiar?  Now the type of cardio I dislike is the steady-state cardio (SSC) that hoards of people resort to doing on ellipticals, treadmills, StairMasters, and the like. I’ll discuss more on the different types of cardio (or as I call it conditioning) in Part 3.  When most people think about losing weight, one of the first images that pop in to their heads is spending countless hours on a treadmill. If THAT is what weight loss was, I’d stop doing it after a couple months too! But I digress…If I had it my way, all clients would be able to follow a good diet and strength train three or four times per week, and look amazing.
I know plenty of women who would like a healthy, athletic physique like this.

Strength training has so many benefits, I’m not sure I have the time to list them all, but here’s a start:

  • Strength training creates a “metabolic disturbance” in your body that burns more calories than a SSC session
  • Increases lean muscle mass
  • Building and maintainig muscle burns calories – the spare tire of fat around your mid-section does not burn any calories
  • Good strength training can improve movement dysfunctions
  • Prevention of age-related problems like osteoporosis and sarcopenia (muscle loss associated with aging)
  • Improved coordination and proprioception

And the elephant in the room…strength training helps you look better naked. Who wouldn’t want a little more muscle when looking in the mirror? You’re not going to get that muscle from the treadmill.

Lots of people tell us they “work out” and “lift weights”, but they usually describe something like this…

You’re not going to gain muscle doing curls with 3 lb dumbbells for 100 reps. Sorry to burst your bubble. Instead, strength training should look something like this…

If you want to lose weight and aren’t including strength training in your program, I fear that next year, you’ll be trying to lose the same 30 pounds you’ve been fighting for years. And to everyone else, if you’re mindlessly performing cardio and not strength training, you should be ashamed of yourself. I’m kidding of course, but how many more reasons do you need?

If you have questions or comments, please post them below and we’ll try to answer them promptly.

Interested in strength training but not sure where to start? Come try a free class or call to schedule a free consultation with one of our staff to learn how strength training can get you healthier, stronger, and of course, looking better naked.

Stay tuned for the 3rd part in this series – Conditioning & Cardio!


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