How strength training helps with weight loss
Strength training and weight loss are a match made in heaven. The benefits of applying a resistance training routine are complimentary to all the physical changes that help a person lose weight. You might want to feel more energy and confidence, be harder to kill, or simply look good naked. Regardless of your goals every person on planet earth can benefit from a strength training routine. That’s right, if you are a human you need this. So if you are ready for your hard work to translate into results it’s time to start pumping some iron!
Let’s explore why strength training works, how it needs to be approached, and how you can get started today.
Why it works
Strength training is so effective at helping individuals lose weight because it has a tremendous increase on your body’s metabolism. You can think of this as building a bigger engine. Just to keep a large truck running requires a lot more fuel than to drive a moped at top speed. Remember when Harry and Lloyd got 70 mpg on their way up to Aspen!
The reason you need to build a bigger engine boils down to some simple math surrounding your Resting Metabolic rate or “RMR”. RMR generally accounts for about 60% of daily energy expenditure. This means that you have way more opportunity to change your body by focusing on long term metabolic adaptations rather than burning yourself with activity in a short time frame. Many individuals try to put in endless hours of cardio to “burn fat”. The problem is that their routine lacks any sort of intensity that builds muscle. This leads to the dreaded “skinny fat” body. These individuals utilize long slow distance efforts and their results can disappear rapidly if they reduce their training volume.
Individuals who practice a regular strength training routine also develop confidence and discipline that they then apply to other areas of their life. An individual who is training hard will be more likely to make better dietary decisions or avoid alcohol. It will help you sort out your priorities and make decisions that align with your goals.
How to do it
When it comes to strength training there are a few major guidelines to be observed. The most important aspect to consider in a strength training routine is that compound functional movements are the foundation for growth, progress, and adaptation. Movements that recruit multiple muscle groups and replicate real world movements like squats, deadlifts, and overhead pressing provide the most “bang for your buck.”
Walk into most health clubs and you will see the general population performing isolation exercises that are simply less effective and have low transfer to their everyday life. By “majoring in the minors” they are missing out on a huge opportunity. The question is…why?
Learning the proper form associated with compound movements can be intimidating if you’re new to training. The benefit of hiring an experienced trainer or coach is essential. In fact it’s arguably one of the best investments in your health and in your life that you could ever make. A great coach will teach you proper form, common faults, and give you the proper progressions to make you better and better over time. They will also help you select a training program that has the right volume of work and intensity levels to safely achieve your goals.
Once you have learned the foundational movements needed to improve your fitness there is no shortage of exercises and routines you can apply to meet your goals.
Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of summer… in 2012.
And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.
I can already hear the objections rising up so let me explain why.
You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.
“Strength does not come from winning. Your struggles develop your strengths.”
At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.
And life goes on.
And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.
Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.
You might think it’s too late (it’s not).
You might want to try, but feel that you strayed too far (you haven’t).
You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.
It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?
Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.
The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.
So what are you going to do?
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