Of course, you know that the best way to lose weight is not a quick fix. It’s steady, consistent lifestyle changes: working out more, eating better.
While there are no easy solutions to losing weight, you can help people hit their goals faster and more effectively by including more strength and resistance training in addition to their cardio sessions.
Cardio vs. Lifting Weights – The Calorie Burn
Most people address cardio to blast calories and lose weight, and that’s not a nasty move. Minute by minute, you’ll burn more calories during a cardiovascular workout than during a lifting session.
A 155-pound person burns 112 calories in half-hour minutes of general strength training.
That same person will burn 223 calories per half-hour doing more vigorous weight lifting.
They can burn 298 calories in half-hour minutes of running at a 12 minute per mile pace.
Or, they can burn 372 calories per 30 minutes by bicycling at about 15 miles per hour.
Clearly, cardio workouts win call in terms of actual calories burned during exercise. But calories and weight loss are more complicated than that.
Lifting Does Support Weight Loss – Here’s How
Sure, you’ll do cardio for each workout to lose weight, and alongside smart food choices, this could be effective. But you’ll also make your metabolism more efficient and burn more calories all day long, by adding in weight lifting.
Strength training builds muscle mass. Muscle tissue consumes more calories when your body is at rest than other types of tissue. So, if you’ve got more muscle, you’ll burn more calories and potentially lose more weight throughout the day, every day, albeit you’re just sitting at your desk.
Studies have proved that strength training increases your calorie burn. The researchers in one study followed a group of participants for twenty-four weeks as they engaged in weight training:
The men in the study saw an increase in resting metabolism of nine percent.
-For women, the rise was modest but still significant at four percent.
-The results represent about 140 extra calories burned per day for men and 50 for women.
Weight lifting also helps you burn more calories to lose weight by keeping the burn going even after the workout. For most cardio training sessions, the amount of calories you torch during the session is the limit. Once you’re done, there is no more calorie burn.
But studies show that your body will keep burning calories for hours, even a day or more, after finishing a strength training session. The effect is greatest and provides the foremost weight loss benefits with high-intensity lifting workouts.
Weight Lifting Myths
Everyone aiming to lose weight is most likely gung-ho to do cardio because they believe it is the best way to hit that goal. They probably have misconceptions about lifting and strength training that make them wary about using this kind of workout.
Correct these myths to add a couple of days of lifting per week for quicker weight loss:
Lift Weights to Lose Weight? More like Bulk up
Women especially fall victim to the myth that strength training will make you bigger, heavier, and bulkier. It certainly can, but bodybuilders work very hard to look the way they do. A couple of workouts lifting weights each week is not enough to get there.
More Cardio is Always Better
If you’re trying to lose weight, and cardio burns the most calories, you should get in as much aerobic exercise as possible, right? This is not true. Yes, cardio and aerobic workouts are essential for both fitness and weight loss, there is a limit.
Too much cardio exercise can actually be counterproductive to gaining muscle mass, which you need to up your metabolism and burn more calories overall. It’s worthwhile for your clients’ goals to take some of that time spent on cardio exercises and use them in the weight room.
Strength Training Will Make Me Sore, Then I Can’t Do Cardio
DOMS, delayed onset muscle soreness, can happen with any sort of exercise but is more common with strength training. This is the aching you feel in muscles, usually the day after a workout. It can last 24 hours or a few days, depending on the severity.
How to Lift Weights to lose weight
Any addition of strength training and lifting to your routine will support weight loss and increase overall calorie burn. But if you are excited about spending too much time on weight lifting, streamline the workouts with some of the best overall moves for building strength and a good caloric burn.
Squats are among the best strength moves for overall fitness, burn calories, and to activate several muscles at once.
Add in variations to hit more muscles and for progression: suitcase squats with weights, wide-leg squats, squat thrusters to add in core and upper body, and squat jumps for extra cardio and power.
Like squats, lunges recruit some big muscle groups. They can also be varied to help people progress and change up routines. Add upper body twists to include the core, as an example. Or, add weights to make the lunges more challenging.
For overall upper body strength, it’s hard to beat the old-fashioned push-up. This will activate the pectorals, shoulders, triceps, and core muscles. Start with your knees if necessary, Variations can include plank moves, like walking planks, side planks, and bird-dogs to engage the core even more.
Deadlifts, like push-ups, can start easy, even with no weights at all. Add in weight and increase it over time for progression. Include both straight-leg and regular deadlifts to hit nearly every muscle in the body for overall strength and increased muscle mass.