Lose Weight by Lifting

You can’t control your weight with long hard aerobic sessions forever; it’s an uphill battle that most people lose.  You have to lift weights to lose weight.  The popular way to lose weight is with long and sometimes very hard (like spinning) aerobic sessions that leave you tired, over trained, hungry and vulnerable to burnout and injury.

In this article I’m going to explain to you how eating right and doing resistance exercise like weight lifting is the secret to permanent weight loss without having to do hours of hard and unnecessary aerobic exercise.

First of all the best way to control your weight is with diet. Eating a low calorie, high fiber, and all natural well balanced diet of unprocessed foods is by far the best way to stay lean.  Check out my article Weight Loss Calorie Formula for help. Another great site is My Pyramid by the USDA; it’s packed with great information about eating healthy for you and the whole family.

Second, resistance training (weight lifting) along with diet is the ultimate formula for permanent weight loss. Research has shown that when you perform a proper resistance-training program that increases your lean muscle over time, you will lose weight and keep it off.  When you increase your lean muscle mass with weight lifting you are increasing your metabolism at the same time. For every pound of muscle you gain you can increase your metabolism by about 35 calories.  Thirty-five calories is an approximant number but let’s be conservative and say 25 calories. If you perform 30 minutes of full body resistance training 3 days per week for three months and gain 5lbs of lean muscle, your metabolism will burn an extra 125 calories a day (25 calories x 5 lbs. of muscle= 125 calories). This doesn’t sound like much but 125 calories a day is 13 pounds a year.  If you gain 10 lbs. of muscle, that’s 26 lbs. a year.  Increasing your lean muscle mass is the secret to permanent weight loss.

Third, everyone should do aerobics to increase his or her cardiovascular system but not for the sole purpose of losing weight.  You reach a point of diminishing returns with aerobics pretty quick.  There are studies that show 2 minutes of very intense aerobics is all you need to increase your VO2 Max. Your VO2 Max is one of the best measures of your cardiovascular strength. You really have to figure out what your health and fitness goals are. If you’re doing aerobics to run a marathon obviously you have to put the long hours in to get your body ready for such a long race.  But if you’re doing aerobics for good cardiovascular health and weight loss all you need is 20 to 30 minutes, three days per week. Try doing short 20 to 30 minute aerobic sessions with some intervals (short bursts of high intensity with rest). These interval workouts will make your cardiovascular system strong, without breaking your body down with long hard aerobic sessions.

To conclude, you might see the majority of people in the gym trying to control their weight with these long hard aerobic sessions and they might even look great. What they don’t realize; however, is that they are breaking their bodies down by overtraining. You can look and feel even better by just training smarter and eating right.

If you enjoyed this post, then make sure you subscribe to my e-mail list.

Best – Mike Cola

Check out my site: Fitness Contrarian

About Mike Cola

Mike Cola has well over 50,000 hours of hands-on personal training experience. He started his own personal training studio in1989, Mike Cola Fitness, which is located in New York.Connect with Mike @ Google+

8 Responses to “Lose Weight by Lifting”

  1. Thanks for the comment.

    Best- Mike

  2. Mike, they are saying that a pound of muscle burns only 6 cals a day, so cutting a Pepsi a day makes up for about 20 lbs of muscle

  3. A can of Pepsi has 150 calories. If you stopped drinking one Pepsi per day for a year, you would consume 54,750 fewer calories. There is 3,500 calories to a pound of fat, so you could lose about 15.5 lbs of fat in a year by not drinking that one Pepsi per day. Keep in mind this will only work if you keep your activity level the same and don’t replace that Pepsi with another beverage that has calories.

    Over the years I have read a number of articles referencing studies stating that a pound of muscle can burn anywhere from 50 to as little as 6 calories a day. I have always felt that 50 calories is too high and 6 calories is on the low side. If we assume that each pound of muscle burns 6 calories and you put on 5 lbs of muscle you would burn an additional 30 calories per day or 10,950 calories per year. That would turn out to be a weight loss of a little over 3 lbs per year.

    I hope you find this helpful and thanks for the comment.

  4. I am always searching online for information that can help me. Thank you.

  5. Thank you for having the time to write about this issue. I really appreciate it. I

  6. Needed to stop over to leave you recognition, yes please keep on with your postings, i truly like them. You constantly can publish something entertaining that won’t leave you with an empty feeling like what you see on some other websites.