How strength training is effective for fat-loss
Okay, let's get technical for this blog post! We want you to grasp a full understanding as to how effective strength training is for you ladies, that area in the gym where you see heavy look things and iron bars, YES LADIES that zone is 100% for you too!!
As the media leads you to believe, as a woman, you will become 'bulky' if you lift weights, and your result won't be 'toned'. This, however, is not the case. Women genetically on their own do not have adequate testosterone levels to create the anabolic steroid that testosterone produces. Women only have one-seventh of the amount of testosterone, which hereby means women cannot create the same muscle mass as men unless extreme nutrition and exercise measures are taken.
When starting strength training, you will notice a huge difference in how you view yourself mentally. Instead of having the mindset 'I'm not strong enough to lift that box,' you are more inclined to at least give it a go. With extra strength, you will mentally feel stronger and healthier because you can hold yourself better when upright, sitting, or standing. Which naturally, you will become more active because you see the progress in feeling and becoming stronger.
Strength and resistance training helps with reducing fat due to the "after-burn" when exercising. This burning sensation after exercise will increase the number of calories we burn at rest (your BMR). Research shows you burn more calories in the hours following a weight training session than a more cardio-intensive session. Not only is strength training effective for maintainable fat loss, but several studies have seen improvements in bone density with applying strength training in older adults. One study, in particular, conducted a long-term strength training study in women aged 50-60 years of age. After one year of strength training, it was found that it reduced the risk of osteoporotic fractures by increasing bone mineral density. The same study also reported that after one year of consistently strength training approximately two days per week, middle aged-women became stronger, gained muscle mass, improved dynamic balance, and had improvements in bone density.
When taking strength and functional performance into consideration, a study conducted at the University of London studied the effects of 12 weeks of strength training on strength and functional abilities in women aged under 75 years of age. Fifty-two healthy women were randomised to wither a 3-day per week strength training group or a control group which received no intervention. The women who were completing the strength training program showed significant improvement within their daily tasks at home, with children, or at work. When training their muscles to work together and prepare them for everyday tasks, functional strength training helped stimulate the common movements they may have done at home.
In conclusion, combining strength training with a healthy diet will further increase the loss of excess body fat, improve strength and functional performance, and help emotional health.
So ladies, get in that weight lifting area, and start implementing some resistance training into your routine, it'll help you so much now and as you get older too, which is super important to think about, even if you are in your 20's/30's you need to be thinking about aging as pain-free as possible so that you live a healthy, fit, long strong life!!
PWR FIT TEAM X
References
Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209-216.
da Mota, G. R., Orsatti, F. L., da Costa, T. N. F., & Júnior, M. M. (2010). Strength training and weight loss. Journal of the Health Sciences Institute, 28(4), 337-340.
, R., & Nelson, M. E. (2003). The benefits of strength training for older adults. American journal of preventive medicine, 25(3), 141-149.