Not Seeing the Results You Want with Cardio?

If you use the treadmill, elliptical or any other form of cardio and you aren’t seeing the results you where hoping for then it’s time you try weight lifting! Don’t be afraid to pick up those weights ladies! You’ll get more toned and set your body up for success! Below are 8 reasons you need to rethink the way you workout!

MORE EFFECTIVE FAT LOSS

“Think weightlifting only benefits those who want shirt-ripping arms? Think again.

Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories.

The huge advantage to weight training is your body’s ability to burn fat during and after exercise.

THINK WEIGHTLIFTING ONLY BENEFITS THOSE WHO WANT SHIRT-RIPPING ARMS? THINK AGAIN.

After a heavy bought of strength training, you continue to consume additional oxygen in the hours and even days that follow. This is known as excess post-exercise oxygen consumption, or EPOC.

When your body uses more oxygen, it requires more caloric expenditure and an increased metabolic rate.

MORE MUSCLE, MORE CALORIE EXPENDITURE

Not Seeing the Results You Want with Cardio? As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training.

The more muscle contractions you experience during a day, the more calories you’ll burn. If you have more lean muscle mass, you’ll have more muscle contractions and thus burn more calories.

If you are not sure where to start when is comes to weight lifting or strength training click the big blue button! 

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CURVES

AS YOU INCREASE STRENGTH AND LEAN MUSCLE MASS, YOUR BODY USES CALORIES MORE EFFICIENTLY.

As you build muscle, your body begins to take a nice hourglass shape. Though endurance exercise can help you lose weight, that weight comes in the form of both fat and muscle tissue.

If you’re losing both fat and muscle, you can lose those lovely curves as well. Strength training can help create and sustain them.

QUALITY SLEEP

Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.

A study published in the International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.1

INCREASED ENERGY

Not Seeing the Results You Want with Cardio? As noted above, resistance training causes an increase in energy expenditure hours after you train. A study published by the National Institute of Health suggests that the chronic increase in energy expenditure, even after a minimal resistance training session, may favorably effect energy balance and fat oxidation.2Rather than reaching for that early afternoon cup of coffee, grab a barbell.

HEART HEALTH

Pumping iron can reduce your risk of heart disease and was approved as a healthy form of exercise for those at risk from the American Heart Association. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.3

Not Seeing the Results You Want with Cardio? Another study conducted by researchers in Brazil found that though the heart rate increased in patients during heavy bouts of training, their blood pressure and resting heart rate were significantly lower the following morning.4

BONE HEALTH

As you age, you are at risk of losing both bone and muscle mass. Postmenopausal women are at a greater risk for osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis.

ALL OF US WANT TO FEEL STRONG, DETERMINED, AND CONFIDENT IN EVERYTHING WE DO.

A study conducted at McMaster University found that after a year of resistance training, postmenopausal women increased spinal bone mass by 9 percent.5 The earlier you begin weightlifting, the greater chance you have to maintain bone health later in life.

STRESS RELIEF

Exercise in general is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not exercise.6

In addition, resistance-training studies on older adults show that moderate intensity weightlifting improves memory and cognitive function. Next time you need to blow off some steam, hit the weights.

LADIES LIFT THOSE WEIGHTS!

All of us want to feel strong, determined, and confident in everything we do: from fitting into jeans, to moving heavy furniture, to playing with kids, to dealing with a stressful career.

 

If you are not seeing the results you want with cardio, it’s time to make a change. Cardio alone is not enough. Hope you found this article helpful. You can loss weight and look good! Share this article with a friend or post your thoughts below!

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