Despite what you may have heard, strength training should be a major part of just about everyone’s fitness or weight loss program. In fact, in terms of fat loss, it’s probably more important than aerobic exercise. Why? Here’s the “simple” answer: the more muscle you have, the more calories your body burns – even when you’re not doing anything!
One of the major reasons why “yo yo” dieters consistently fail to keep the weight off is because, every time they dramatically cut their calories, they lose significant amounts of muscle tissue. In fact, on a typical low-calorie diet about 25 percent of all weight loss is from muscle loss.
If you’re like 99.9% of dieters, you’re really trying to lose fat, not just “weight” (and especially not lean muscle tissue). Muscle tissue is highly active. Every pound burns about 35 calories per day, just to maintain itself. This “maintenance” process is a big part of your natural metabolism, or calorie-burning system. When you lose muscle your metabolism slows down (often permanently!) and it becomes harder and harder to lose weight and keep it off.
So what’s the solution? First of all, never go on a low-calorie diet. They simply don’t work (for more reasons than the one stated above). Secondly, begin a basic strength training program which involves working all the major muscles in the body at least once or twice per week. The easiest way to add muscle is with weights and weight machines but you can also use your own bodyweight, rubber fitness bands, etc.
If you’re a beginner make sure to consult with a with me i can teach you proper strength training/weight lifting technique before you begin. Also, most people only need to perform strength training about 3 times per week, 45 minutes per session, in order to see good results quickly.