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June 29, 2016 3 min read 1 Comment

The results are in! A recent study from Harvard University found that cardio alone isn't going to be enough to prevent weight gain as we age. Sounds dismal, right? Not necessarily! This same study revealed what WILL work to help you stay (or become) svelte!

Weight training!

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That's right, weight training is the answer to preventing muscle loss and increasing fat burn. Lifting weights maximizes your muscle fiber activation and increases your strength almost immediately. Before you even begin to "see" muscles, your strength will be improved. Building muscle is also the key to increasing your calorie burn. Simply put: muscles use calories for energy and the more muscle you have, the more calories you will burn and the more fat you will lose.

Here are some tips on how to optimize your strength training:

1. Lift Heavy

While 5 pound dumbbells have a place in your workout, they can't be your whole workout. For most people, they will not be nearly heavy enough to stimulate muscle growth. You need to really challenge your muscles. Of course, you don't want to go too heavy either. Lifting weights that are too heavy usually means breaking  form and putting yourself at risk for an injury. You need to find the sweet spot! If you are unsure, pick up a weight and lift for 10 reps. If you are barely able to do the last few reps, you've found the right weight. If you feel like you can do more, the weight is too light! Always remember to pay attention to your form. Keep a neutral spine and engage your core!  

2. Lift Often

If you aren't already, try to make sure you are strength training at least 2 or 3 times a week. Aim for 2 or 3 sets of 10 reps, or, if you are using a timer, as many reps as you can complete in your given time frame. Remember, not all of your strength training has to be straight up presses and curls. There are a number of exercises that incorporate lifting with compound movements, helping you increase muscle engagement. Here are a few examples:

3. Mix It Up

Just like your mind can get bored doing the same thing over and over again, so can your body. When it comes to building muscle, variety is the key. Your body adapts to the exercises you do so if you are doing the same thing, day after day, your body becomes really efficient at those moments and you stop making gains. This is why it is important to make sure you are always challenging yourself and mixing things up every few weeks. For over 1500 great workouts, with new content added all the time, check out Sweatflix: BodyRock on Demand! This is where you will find all of our workouts, anytime or place you'd like them! From beginner bootcamp to advanced, yoga, exclusive content, and special guests, Sweatflix has what you need! Check it out!

Don't be afraid of lifting weights. You will not walk away from weight training looking like the Incredible Hulk! You will, however, boost your strength, develop long, lean muscle, and burn fat! So, get your bar and weight set and bust a move!

Have you added weight training to your routine and seen a huge difference in your fat loss? Share your story with us!

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1 Response

Rannie
Rannie

April 03, 2020

I love what you said and have always tried telling people that whole philosophy but they don’t want to work that hard!!!

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Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

 

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

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