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Resistance Training: An Important Part of Successful Weight Loss

Posted on Sep 12, 2011
Resistance Training: An Important Part of Successful Weight Loss Resistance training is one of the most underutilized tools in weight loss programs.  However, resistance training should be a part of everyone’s exercise regimen, whether they want to lose weight or not.  Resistance training can be the secret ingredient to help you achieve your weight loss goals. 

Benefits of resistance training include:
  • Rev up your metabolism making weight loss easier.
  • Increase your strength and make your body more toned and attractive.
  • Increase your energy.
  • Boost your cognitive function.
  • Slow down aging.
  • Improve your performance in other physical activities.
  • Decrease your risk of osteoporosis.
Many find that adding resistance training can accelerate weight loss progress and allow them to overcome plateaus in their weight loss journey.

What is Resistance Training?

Resistance training is any exercise that causes the muscles to contract against a force.  Common types of resistance training are circuit training, water aerobics, utilizing an exercise band or dumbbells, and even Pilates and certain types of yoga. 

If Resistance Training is So Good, Why Are People Not Doing It?

Common reasons for not doing resistance training include:
  • I don’t want to bulk up.
You will not bulk up unless you want to (and spend a lot of time doing it).  “Bulking up” or gaining a large amount of muscle takes many hours of hard work and dedication with the intent to build muscle mass. 
  • Muscle weighs more than fat and I’m trying to lose weight, not gain!
True, muscle does weigh more than fat.  However, your muscle mass is an important determinant of your basal metabolic rate, or how many calories you burn at rest.  Therefore, resistance training can increase your metabolic rate and be the key to your successful weight loss efforts.
  • Aerobic exercise burns more calories per hour so I need to burn as many calories as I can in the time I have available.
Resistance training increases your basal metabolic rate, so although typically aerobic exercise does burn more calories DURING the exercise, resistance training will continue to burn calories AFTER you exercise.
  • I don’t know how to do resistance training.
Learning the proper technique is very important to performing safe, effective resistance exercises.  Be sure and consult an expert to guide you on how to incorporate resistance training into your regimen.  The  Achieve-Life weight loss program provides easy to follow instructions with video demonstrations provided by fitness experts on how to safely add resistance training to your workout regimen.
  • I don’t feel comfortable in a gym.
You can do an effective resistance program at home with no specialized equipment.  Inexpensive equipment like dumbbells and resistance bands can further broaden the range of exercises you can perform.  All of the Achieve-Life resistance exercises can be done in your own home with no or minimal equipment.

Look for a way to get resistance training into your exercise routine.  You will be stronger, feel and look better and it may be the “secret ingredient” your weight loss efforts have been missing!

A simple plan for healthy, permanent weight loss.  Visit us to learn how the Achieve-Life weight loss program can help you achieve the life you've always wanted.
All articles on Achieve-Life.com are written by board certified physicians.
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