Women are notorious for spending hours doing cardio to shed extra pounds. Thinking that if only I walk or run a little further I will burn more calories and lose this damn weight. You couldn't be more wrong. Think about it, we have all seen a marathon or a 1/2 marathon and/or known someone training for one that we thought, really, how can "they" be doing that. They are overweight and simply do not look "fit enough" to be able to complete the task. This is not to discredit the work that these people are doing. More power to them. However, case in point, lots of cardio is not a secret weight loss pill.
Ok, if that image is not enough to convince you here are a few more reasons.
1. Muscle burns more calories than fat. Every 1 lb of muscle will burn approximately 35-50 more calories per day then a lb of fat. So, think about it. If you add 5 lbs of muscle you could be burning an extra 250 calories everyday without doing anything. (well you have to lift weights a few times each week). This could amount to 91, 250 calories per year. HOLY SHIT that is a lot of room for extra glass of wine or a brownie (HA HA, just kidding).
2. As women age, we lose muscle mass naturally. Every decade starting at age 30 women will begin losing muscle mass. In fact, up to 3-5% each decade. However, lifting weights even 2x per week for 20-30 minutes can reduce this from happening. So, say you lose 5 lbs of muscle between age 30-40 in muscle. Now, even though you might be doing cardio and eating healthy all of the sudden you are gaining weight. Remember Reason #1? So, now instead of burning that extra 250 calories you are burning 250 calories less. Now you are losing 91,250 calories per year and at 3500 calories for 1 lb of weight gain that is a potential gain of 26 lbs. OUCH no wonder women gain weight as they age.
3. But hold on it gets worse. Women can lose up to 20% of bone density in the 5-7 years after menopause. I am not going to bother with the math here. You get the picture.
Ok, if that math lesson doesn't convince you think about all the other benefits like looking stronger, feeling more confident, having an easier time carrying the groceries into the house, getting up and down off the floor is easier, the list goes on and on.
You can start a strength training program without much or any equipment. Plug in a few squats, lunges, pushups, and planks and you will be on your way to not only a stronger and leaner body but also a stronger and improved mental state. Reach out to me or watch this blog for more posts about how to incorporate strength training into your routine.