Are you wondering why despite sweating all over all cardio equipment in the gym, you still can’t seem to lose enough weight? Well, it’s because you’re not using enough iron. According to statistics, only 21% of women actually engage in a weight lifting program 2 or 3 times a week. A lot of women don’t realize that skipping the weight room means less body fat being lost.
Here are the important reasons why doing weight lifting routines could be more effective than cardio workouts for losing weight and gaining lean muscles:
Burning of Calories
Although cardio can burn more calories than your regular weight lifting routines during your 30 minute workout, lifting weights actually makes you lose more overtime. A study showed that those women who had an hour-long weight lifting workout were able to burn around 100 more calories within the next 24 hours after the workout compared to those women who only did cardio.
Another long-term benefit of lifting is that it affects a woman’s metabolism. Lifting results in the development of muscles, which are metabolically active. This means that muscle eats up calories even when you’re not working out. Thus, when 10 pounds of lean muscle replaces 10 pounds of fat, you can burn between 25 and 50 calories a day without doing anything.
Targeting Trouble Spots
If you rely solely on the numbers on a scale to track your progress, you would believe that doing cardio exercises only is enough. What you may not realize is that doing enough weight lifting routines could not just make you lose weight, but will also target the trouble spots in your body. Since muscle is denser compared to fat, it tends to squeeze the same amount of weight into less space.
How to Start Pumping
A good weight lifting program to start with is one that involves 3 sessions per week. If you want to burn more calories, you should go for weight lifting routines that target your legs, abs, arms, and back. For each exercise you perform, do 3 sets of 10 to 12 reps using a weight that’s heavy enough for you. If you are just not that strong to lift heavy weights, you might as well do the so-called occlusion training.
Occlusion training is a popular method that involves the use of BFR restriction bands to restrict the blood flow from the muscles being worked. If you are focusing on your arms, for instance, what you should do is wrap your band around your upper arm while you lift. The best thing about occlusion training is that it allows you to develop your muscles even without lifting heavy weights. This is what makes it a perfect training method for women.