Fiber and potassium

Lifting Weights to Lose Weight

man exercising with dumbbells and looking at camera.Looking for ways to enhance your weight loss efforts? Want to be stronger, feel more confident, and look leaner? While your diet plays a big role in shedding unwanted pounds, the amount of muscle you have on your body can also impact your health and wellness. Lifting weights to lose weight helps to boost your metabolism, so you’ll burn more calories throughout the day.

Muscle Increases Your Base Metabolic Rate

When you add muscle mass to your body through strength training (also called ‘resistance training’) your base metabolic rate (BMR) will rise – that’s the amount of calories your body burns while at rest. Those extra muscles need a lot of energy to survive, and they get that energy from food and stored fat on your body.

By combining an exercise and weight lifting routine with a healthy, calorie-controlled diet, you can create a caloric deficit in your body – this is when your body burns more calories than you take in, and it’s a key component of weight loss.

Prevent Injuries and Osteoporosis

Not only does lifting weights to lose weight help you shed unwanted pounds, weight lifting also offers a host of other health-related benefits. Weight lifting increases muscle mass, strong muscles surrounding your joints can prevent injuries like sprains by adding stability to your joints. Weight lifting can also slow, or even stop, bone loss related to osteoporosis.

Enjoy Better Heart Health

While cardio workouts using an elliptical trainer, running, or cycling have traditionally be touted as the go-to exercises to improve your heart health, researchers at the University of Michigan have discovered that weightlifting can also lower your risk of having a stroke or heart attack.

Scientists asked study participants to perform three resistance-training workouts weekly for eight weeks. At the end of the two-month program, participants achieved an average eight-point drop in their diastolic blood pressure (the bottom number) which reduced their risk of having a stroke by about 40 percent, and cut their heart attack risk by 15 percent.

Keep Blood Sugar Levels Stable

U-Mich researchers also report that lifting weights can also help keep blood sugar levels stable by promoting the growth of ‘white muscle’ – a specific type of muscle that optimizes metabolism of glucose in the body. They’ve discovered that white muscles play an important role in controlling blood glucose, and that increasing your white muscle mass can actually aid in preventing Type-2 diabetes.

Women Won’t ‘Bulk Up’ With Weight Training

If you’re a woman and you’re worried that lifting weights will give you big, bulging muscles and a masculine physique, you can rest assured that won’t happen.

Thanks to the fact that women have much lower testosterone levels than men, females simply don’t have the hormonal make-up to achieve the same ‘ripped’ appearance as male bodybuilders. While men and women enjoy similar health benefits from resistance training, genetic differences between the sexes keeps women who weight train from ‘bulking up’.

As with all types of exercise programs, it’s important to consult with your doctor before beginning a weight lifting routine, especially if you’ve recently had bariatric surgery such as a gastric bypass, LAP-BAND, or gastric sleeve surgery. To learn more about lifting weights to lose weight following weight loss surgery, call us here at 858-457-4917.

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