Why Weights?

Though I’m sure this does not come as a surprise to most, I am a huge proponent of incorporating strength training into any weight loss regimen. Not only does weightlifting improve muscular strength, muscular endurance, and muscle tone/definition, it also promotes FAT LOSS! That’s right, cardio should not be your SOLE focus when trying to burn body fat (though it should still be included in a well-rounded fitness program). So, why weights for fat loss? Here’s a brief synopsis:

1. Our basal metabolic rate (responsible for 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 cardio. 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?
2. 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!

Experts recommend weightlifting, or participation in other forms of strength training exercise, at least twice a week. If you are new to strength training and need a bit of guidance, contact me today to learn about how we can get you started on a strength training regimen!