Why Weights?
For those of you just getting to know me, let me go ahead and lay it out there - I am a HUGE proponent of incorporating strength training into any well-balanced physical activity regimen. Not only does weightlifting improve muscular strength, muscular endurance, and muscle tone/definition, it also promotes FAT LOSS in order for us to maintain a healthful body composition. While cardio should still be included in a well-rounded fitness program, it should not be your SOLE focus when trying to burn body fat or achieve a particular body composition. So, “why weights” for fat loss? Here’s a brief synopsis:
Our basal metabolic rate (refers to the calories our bodies burn at rest) is responsible for ~60-75% of the calories we burn in a given day. ~5-10% of our total daily energy expenditure is accounted for by the thermic effect of food (essentially, digestion). The remainder of calories burned in a given day are attributed to physical activity. Muscle mass has a faster resting metabolism than does fat mass. Therefore, one may think of strength training as an “investment” and cardio as a “rapid rewards program” when it comes to burning fat. Strength training builds muscle mass, which is going to increase our basal metabolic rate responsible for 60-75% of the calories we burn each day. Cardio may burn calories/fat during your workout, but it is not going to have a great effect on your basal metabolic rate. Catch my drift?
Weightlifting sends GLUT transporters to bring glucose from the bloodstream into muscle cells. This enables glucose molecules to provide energy for our muscle cells rather than floating around in our bloodstream where it increases our blood glucose (not a desirable effect). In short, weightlifting improves insulin sensitivity – a particularly important benefit to note for individuals with type 2 diabetes!
Bringing any muscle group to a point of true fatigue (a threshold defined differently for each of us) triggers a process of muscle breakdown/repair that elevates our caloric expenditure for up to 48 hours following the difficult strength training workout. So not only are we burning calories during the workout, we are also burning additional calories for up to 48 hours afterwards as our bodies work to recover + build new muscle tissue. *To maximize the benefits of this process, it is essential that we fuel our bodies adequately during this time window.
The Physical Activity Guidelines for Americans recommends weightlifting, or participation in other forms of strength training exercise, at least twice a week. Since I love strength training so much, I choose to perform these types of workouts typically ~five times a week. I employ various training tactics to keep my heart rate elevated throughout the course of these workouts in order to address the aerobic component of a balanced exercise program. Ultimately though, it is most important to stick with forms of physical activity you genuinely enjoy. If strength training is not that “thing” for you, then two sessions a week is adequate!
If our on-the-go baseball lifestyle makes strength training with physical weights seemingly impossible, please do not fret. There are alternatives that allow us to participate in resistance training without touching a dumbbell, barbell, kettlebell…any type of bell! 😊 Such alternatives include use of resistance bands, standard household/apartment/hotel room items, and body weight exercises. For strength training programs that sufficiently challenge the muscles without requiring much formal equipment, please do not hesitate to contact me today at musclesbymadz.com!
