Weight Loss Tip #11: Strength Training

Although I did the whole lifting weights thing in high school, I've always been a reluctant strength trainer as an adult. In many ways the weight lifting part of the gym seemed very adolescent and I was not comfortable with it. The whole scene didn't do much for me: blaring heavy metal music, guys with cutoff T-shirts showing their muscles, trying to "max out" without care for form, the feeling that testosterone was in the air. Even when I started my move from fat to fit, at first I focused totally on cardio, throwing out the weightlifting baby with the bathwater culture. I knew that in terms of raw calories burnt and pounds lost, cardio was the way to go and I felt like I had outgrown lifting. However, it was a bit foolish, kind of like trying to build a mansion with a rotten foundation. So, why lift?

First, lean muscle burns more calories than fat. So, strength training increases your muscle mass, which increases the rate at which you burn calories. It also helps keep your metabolism up as you age.

Second, strength training gives you something to reveal underneath the weight loss. A person can be skinny and yet look and feel unhealthy. Strength training is one way to make sure that doesn't happen.

Third, it decreases your chances of injury. I had nagging rotator cuff problems that instantly disappeared after a lifting regimen.

There are, however, a few things to realize about strength training.

First, you don't have to end up looking like a guy or girl on a muscle magazine. Most people lift weights to look more toned, not like bodybuilders with veins sticking out everywhere. Rejecting that look does not have to mean rejecting strength training.

Second, you cannot "spot" train fat away. Thus, doing 100 sit-ups will not cause your belly fat to decrease; only diet and exercise (especially cardio) can accomplish that. However, training your abs will make sure that when you do lose the weight, you'll have something nice to show off underneath the belly fat.

Third, weight lifting is not just for meatheads. Most mainstream establishments will be filled with average people trying to look and feel better. You will get those people who think that loudly grunting while sporting cutoff shirts is the the greatest thing in the world, but they will most likely be in the minority.

Fourth, remember to challenge yourself so you get stronger, but not overdo it so you get injured. A personal trainer could help find a good balance.

Fifth, remember that muscle weighs more than fat, so you may actually experience a slight gain or less of a loss on the scale when you take up strength training. Taking measurements may be more accurate than simply weighing if you lift frequently. Don't give up because the scale goes higher or not down as fast.

Finally, what about weight lifting supplements, powders, etc.? A lot of it is junk and will result only in a thinner wallet or heavier urine. However, some of it could be helpful, just do your research and talk to your doctor. I've had good experiences with protein powder (especially a whey blend with a little bit of creatine) taken immediately after I do my last lifting rep. This has definitely helped me gain muscle. Still, do your research.

Go on then, start pumping iron!