If you’re trying to lose weight, strength-training is one of the most effective ways to burn calories and shed pounds. When you lift weights and consistently eat a healthy diet, your results can be pretty spectacular.
Of course, you should first consult your doctor before trying any exercise program. And, if you’ve never lifted weights, you’ll need a certified fitness professional to show you proper form so you don’t hurt yourself.
Try to aim for lifting weights twice a week. During each session, you should exercise all of your major muscle groups. If it’s too much, you can always break up your training sessions throughout the week.
Within a few weeks, you’ll notice you feel stronger and leaner. The more muscle you have, the more calories you burn. In fact, research has found that after nine months of resistance training, your metabolic resting rate increases by 5 percent. That works out to burning roughly 158 calories per day.
Here are the top five benefits to strength-training:
- Weight management – Strength-training can help you lose weight or maintain a healthy weight. You’ll increase your metabolism, too.
- Bone health – When you strength train, it increases your bone density. It will also reduce your risk of developing osteoporosis.
- Alleviate chronic illnesses – Symptoms of arthritis, back pain, heart disease, anxiety, depression and diabetes usually improve with strength-training.
- Stay sharp – Research suggests that older people who lift weights are able to improve their thinking and learning skills.
If you don’t want to lift weights or use the weight machines at the gym, you have other options. Strength-training can be done using your own body weight – think push ups and lunges. You can also use resistance tubing to build muscle and lose weight.
+ Find help losing weight at Bon Secours Weight Loss Institute. Our comprehensive program considers the unique needs of each individual. We offer medically-supervised weight loss programs, nutrition and fitness coaching as well as surgical weight loss at Bon Secours Surgical Weight Loss Center.