Does Weight Training Cause Weight Loss?
Does weight training cause weight loss? OK, this one is a little tricky because as a personal trainer I’m sort of giving my own profession a kick in the rear end. But to be truthful, exercise will pack on muscles, give you balance, co-ordination, strength and just about everything except fast weight loss. I know, it’s the opposite of what most people think, but believe me unless you’re a professional athlete that exercises extremely hard for 3-4 hours daily, it’s true. So short of killing ourselves in the gym, how do we fix this dilemma?
Many exercise excessively, trying to fix an unhealthy lifestyle. For example, it’s common for someone to overeat during the week, then try to fix the problem in the gym with two daily workouts. Guess what, it doesn’t work because you can’t out train a bad diet. We know that while 100 percent of the energy we gain comes from food, we can only burn about 10-30 percent of it with daily physical activity. (Vox.com)
Research has consistently shown nutrition to be the most important factor when trying to maintain a lower body fat. A combination of both diet and exercise are better than either alone but – when push comes to shove – nutrition is king. That means lots of healthy food. You can’t just burn off a meal of burger and fries by running on the treadmill.
If you truly want to see extraordinary results then you need to get your nutrition dialed in. It doesn’t have to be perfect, but you do need to do the right things on a consistent basis. That way you build a constructive relationship with your body; your efforts and the food you eat. It helps you to see a healthy lifestyle as a valuable pursuit, rather than a negative approach.
Exercise brings about change in body composition, strength gains and physique improvements, so packing on a pound or two initially should not send you over the cliff. In time the weight loss does appear, especially if you’re consistent with diet. When it happens, it’s usually about 1-2 pounds of weight lost per week. Even if it’s less, remember that any improvement is far superior than taking a step backwards. Embrace change and use it as encouragement, rather than being upset because it’s less than expected.
Some Points To Remember:
A slow weight loss is superior to fast weight loss because it’s healthy and sustainable. It usually means you’re doing things right, eating healthy foods and allowing the body to adjust to your new lifestyle.
An extreme diet or exercise program that forces a rapid bodily change usually fails because you’ll lose too much muscle and mess up your metabolism and hormones.
What produces the best bodily changes are a good strength training program with some cardio tossed in, and balanced out with a nutritious diet that builds up the muscles you tear down during exercise.
Diet Wise Focus On:
Lots of vegetables (1/2 plate)
Lots of healthy proteins (1/4 plate)
Fewer carbohydrates (20-25% of current intake if not overly busy during the day). Cut out all wheat and concentrate on healthy carbs such as ancient grains, whole rice, etc.
Curbing junk food
Curbing liquid calories (which can be greater than we think)
Curbing excess sugar through the table version, fruit juices or excessive fruit intake
Bodyweight Is Not Constant
Remember, even with good nutrition, your bodyweight cannot remain static. It will fluctuate by how much water you drank that day, how much salt or carbs you ate, and even how much stress you’re under. I only have my clients step on the scale once weekly because it’s just “one” measurement of health. While it’s true that body weight is strongly correlated with the risk of various diseases, overall body fat loss is a far better indicator of health.
The more tools you have available, the more success you’ll have. One pound of fat takes up more room in the body than 1 lb. of muscle, so the more fat you carry the more volume you appear to carry. You can lose fat and develop lean muscle mass best through the combination of good nutrition and exercise. (University of New Mexico)
So follow the basic nutritional outline above and include at least three days a week of training into your routine. A well-rounded routine should include cardio exercise, resistance training, functional-fitness training and stretching. But remember, the amount of time you sit matters, too. Avoid a sedentary lifestyle by getting up and moving periodically throughout the day. You'll end up with a leaner and more toned appearance, as well as greater overall health.