10 Reasons Why You Should Try Strength Training for Weight Loss.

Gone are the days when women believed that resistance training was just for Men or bodybuilders. 

Strength training combined with HIIT (high intensity interval training) is the most powerful and proven workouts for weight loss and body composition transformations. The sad part is, many women still avoid strength training because they’ve never been shown how to unlock the incredible benefits that resistance trainig offers (we use the terms strength training and resistance training interchangeably in this article - they mean the same thing). We’re here to shine the light on what you may have been missing and give YOU the opportunity to take part in a style of training that will change your fitness game forever. 

Strength training helps to preserve lean muscle during weight loss.

#1 Strength training helps to preserve lean muscle during weight loss. To lose weight you need to go into calorie deficit. This means that to lose weight, you need to burn more calories than you consume. This is a foundational truth, there is no magic pill, potion or drink that can change this law of the universe. 

When you eat fewer calories than you burn, your body starts to pull energy from other reserve sources. Fat is a perfect source of extra fuel, and when you are in calorie deficit, your body will start to tap your body fat and convert it into energy, thus burning away the various stores of fat throughout your body. The downside to this process, is that muscle is actually way easier for your body to breakdown and turn turn into fuel - so your body will start to break down your muscle and fat when it needs to cover for the extra calories that you are not eating. 

The BodyRock Meal Plan

The BodyRock Meal Plan comes with a nutrition guide, meal plan and cookbook and recipe guide. 

The best way to achieve a calorie deficit in a healthy and balanced way that will also protect your lean muscle, is to follow a meal plan that supports your nutritional requirements and allows your body to optimize fat loss while supporting the development of your lean muscle mass.  A good meal plan will provide the guidance and support necessary (with things like grocery lists, easy to make recipes, snacks and deserts) to help you maintain a calorie deficit in a way that is both sustainable and achievable as you move towards realizing your fitness and weight loss goals. Our BodyRock Meal Plan has helped over ten thousand women (and men) take control of their diets and lose weight sustainably. 

If your body is striping away fat and muscle, you will be facing an uphill battle to achieve your fat loss goals. The more muscle you have the more calories you will burn when your body is at rest, because pound for pound, muscle burns more calories than fat. When you strength train, you are literally building a lean muscle suit that not only looks amazing, but is optimized to burn off excess fat 24/7. 

Because strength / resistance training re-shapes and leans out your body and turns your muscular tissues into fat incinerators, it’s putting the power to transform your body, into your body, like some kind of Superhero power that you didn’t know existed within you. 

Increased Muscle = Increased Calorie Burn

#2  Increased Muscle = Increased Calorie Burn Multiple studies have proven that while cardio cased workouts can help prevent muscle loss, strength training causes the body to burn more fat - and not just a little bit more. Strength training will light up your weight loss results by taking fuel from your fat stores and melting off body fat. That’s news. If you are like most people and want to see results from your efforts, strength training is the best workout in town. 

 One of the biggest benefits of strength training is commonly refered to as the ‘after burn’ effect.

#3 Cardio exercise only burns while you are doing it. One of the biggest benefits of strength training is commonly refered to as the ‘after burn’ effect. Strength training burns a ton of calories while you are working out, but the fire doesn’t go out when your workout ends. Following a guided strength training program like our Beginner Bootcamp or our Intro to Strength series can keep the calorie burning furnace glowing brightly for over 24 hours after you finish your workout. That’s 24 hours of elevated calorie burn from fat stores while you are resting, sleeping, working, living. It’s like a mini fat burning cyclone is released after every workout that keeps you humming along towards your fat loss and fitness goals. This extra burn is the gift that keeps on giving, and is not available to people that just rely on cardio workouts. Strength training gives you the confidence of knowing that if you are consistent, your body will always be working on fat loss, even when you are busy focusing on other activities. 

Strength Training Boosts confidence

#4 Strength Training Boosts confidence. Following up on the superhero theme from point #1 above, when you start to see your body transform it’s one thing. When you feel it in the looseness of your clothes and the power of your body its something else all together. It’s nothing short of life changing. Strength training builds body confidence that helps to burn off self doubt. 

Strength Training will not make you too bulky.

#5 Strength Training will not make you too bulky. For too long, women have avoided strength training because they were afraid they would get bulky. Let’s set the record straight here - it’s not going to happen. What your can start to expect to see is a more ‘athletic’ tone take shape, and with the added dietary focus you will start to lean out. 
Strength / Resistance Training helps to improve mobility and physical capability.

 #6 Strength / Resistance Training helps to improve mobility and physical capability. There is no downside to being physically stronger and more capable in your daily life. Imagine being able to move and lift things with greater ease and power. Not having to worry as much about injury and strain to your body because it’s lean and strong. Not having to ask for assistance when you are unsure about your own strength. All of this adds up to an incredible increase in your independence. Every woman, no matter her shape, size or age has the right to feel strong in her body and can start strength training. 

Strength / Resistance Training is Safe and has Benefits at any age or fitness level

#7 Strength / Resistance Training is Safe and has Benefits at any age or fitness level. Regular strength training has tremendous benefits for women at any age which is why we created our 30 day Beginner Bootcamp Workout series on BodyRockPlus.com. If you are new to working out and have never tried strength training, or its been years since you last exercised or followed a workout program, our Beginner Bootcamp is the perfect on-ramp for starting your fitness journey. The Bootcamp will lead you through the basics of strength training, in short, achievable workouts that you can do in your living room or anywhere in the house that you would like to exercise. The program will help you build fat burning, lean muscle tone, and most importantly, these workouts are achievable, which means that you will build confidence with each workout that you complete. We are offering a full year of access to BodyRockPlus.com for a limited time for just $69 with code: NY22 and we would love to have you train with us. 

BodyRock Beginner Bootcamp

#8 The Immediate to Short-Term Health benefits of starting our 30 Day Beginner BootcampThe benefits of strength training beyond losing weight, burning fat and transforming your body physically are astounding. Staring your strength training fitness journey can help:

  • Improved balance & coordination
  • Improved agility. 
  • Improved Bone Density. 
  • Prevents muscle being burned off as fuel during weight loss. 
  • Improves posture.
  • Better sleep.
  • Reduces sleep apnea.
  • Can help reduce or eliminate aches and pains.
  • Can make you more resistant to physical injury. 
  • Improved circulation.
  • Stronger heart & cardiovascular system. 
  • Improved resting blood pressure.
  • Improved insulin sensitivity / blood sugar levels which can in some cases reduce or eliminate the need for medication when dealing with Type 2 Diabetes.  

This is not an exhaustive list of benefits, but more of a tip of the iceberg of health benefits that strength training will bring to your life. 

The Long term health benefits of Strength Training.

#9 The Long term health benefits of Strength Training. If you liked the short term health benefits of strength training, you will love the longer term benefits. Strength training has been shown to help reduce and or treat the future risk of a number of serious health conditions including:

  • Heart Disease
  • Arthritis and Osteoporosis 
  • Depression
  • Obesity
  • High Blood Pressure and Diabetes

Adding a regular strength training workout routine like our 5 day Lift & Burn Bootcamp has more than skin deep benefits. If you came here looking for the best way to lose weight, burn fat and reshape your body you found it - but you can also feel good about all of the other substantive health bonuses that come with resistance training. 

Strength Training is an excellent compliment to other types of workouts.

 #10 Strength Training is an excellent compliment to other types of workouts. Thankfully you don’t have to give up your other favourite types of workouts to unleash the weight loss and fat burning power of strength training. If you are a self professed ‘cardio queen’ or you love yoga, Pilates, if you play sports - whatever your fitness jam is, being stronger in your physical body and having greater endurance will only make you excel further and drive results faster. 



The best time to planet a tree is now. If you want to get in on the benefits of strength training in time to really enjoy the approaching summer months, this is the perfect time to get started and to take advantage of our Beginner Bootcamp, Intro to Strength, and multiple other programs that will meet you at your current fitness level with workouts that are achievable at your current fitness level. Get a full year of unlimited access to BodyRockPlus.com for just $69 with code: NY22, and let us help you get in the best shape of your life. 
Best,
Freddy

 

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