Yesterday was Day 3 Of Shaun Week – Insane Weights! I LOVED this workout! Ladies, do NOT be afraid of weights. They won’t make you look like a guy. They will make you stronger, and they will give you lean muscle. And the best part is the after burn! Weighted workouts tend to keep you burning those calories long after you’ve done the workout. Shaun’s Insane Weights did not disappoint!!
Benefits Of Adding Weights To Your Workout?
Just a caution, when you add weight training into a workout, you can’t rely on the scale alone to see progress. Weight training will take inches off your body, but will add muscle weight. Muscle weight won’t show like weight from excess fat does. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will get smaller as you shed fat and build muscle, but your weight may not change like you’d expect.
- Burns More Fat – Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. Your metabolism stays working long after your workout, you keep burning!
- Defines Your Body Shape – While the family DNA does determine much of how you look. And what you do to your body over the years can affect how you look. Working with weights can chisel and cut you in all the right places. This is really true of the dreaded belly weight. I told you before, that tends to be where I genetically am predisposed to holding all my weight. Well weight training works hard on that area! Works hard on chiseling off body fat. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up, unless you CHOOSE to and take the right supplements to do so and are on a program to do so.
- Boosts Your Metabolism – Did you know that as women age, they lose muscle at increasing rates over the years? Less muscle = slower metabolism! Adding weights not only adds muscle strength, it rebuilds muscle tissue lost over the years! Lean mass = higher metabolism = more calories burning through the day.
- Gain Strength – According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Nice for Mom’s lifting babies to working women doing manual labor to just picking up and carrying the groceries into the house! Take it from me, things like backpacking, or walking up a hill, gets a whole lot easier!
- Osteoporosis Prevention – Ladies, we lose bone mass as we get older. This makes us weaker, lose flexibility, balance becomes shaky, and we break easier, the older we get. Weight-bearing exercise helps to build and maintain bone mass
- Endorphins = better mood.
- Runners Get Faster – Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling, swimming, running or whatever sport is your sport of choice.
- Heart Health – Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.
- Diabetes Defense – weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.