If you are reading this then, congratulations! You are a workout rockstar. Through dedication and hard work, you have achieved an advanced level of fitness. If you haven’t already reached your goal weight, then you are well on your way to finally shedding those last few pounds. I’m here to keep you focused on your weight loss goal, help you maintain your goal weight, and provide advanced workouts and health tips so you can maintain your healthy lifestyle for years to come.
One of the most overlooked exercises that help people lose weight, and keep the weight off, is weight training to build muscle. 90% of gym-goers will describe their workouts as some stretching, 30-45 minutes of cardio, and then they end with some push-ups and sit-ups. Weight training is often left for last, or not included at all. However, the most efficient way to lose weight, and keep it off, is to replace body fat with lean muscle. Cardio just won’t cut it anymore.
Body fat is what masks your body’s natural shape, and will make you feel lethargic and sluggish throughout the day. On the other hand, lean muscle gives your body definition, energy, and strength. You will only gain lean muscle by engaging in weight training, so it should become an essential part of your workout routine now that you have achieved an advanced level of fitness.
The benefits of weight training:
- Increases metabolism: Your basal metabolic rate (BMR) is the amount of energy you are expending daily. A high BMR means that you are expending a lot of energy, thus, burning many calories daily, whereas a low BMR means that you burn fewer calories a day. One pound of muscle burns 50 calories a day at rest, so building lean muscle will raise your BMR and allow you to naturally burn more calories daily.
- Tones and firms muscles: Don’t be afraid of building lean muscle. Weight training won’t turn you into a bulky, Hulk-like figure overnight, it will merely give your body strength and definition. To tone muscle, you should be lifting weights that allow you to do 8-12 repetitions per set. To bulk up and build muscle (if that is what you so desire), you would have to pick weights that are so heavy, you can only do less than 8 repetitions per set.
- Muscle is more dense than fat: One pound of muscle takes up half the space as one pound of fat. An easy way to visualize this is to hold out one closed fist. This is approximately the size of one pound of muscle. Two closed fists put together is the size of one pound of fat. So don’t be confused when the numbers on the scale stay the same while your waistline continues to shrink, this just means that you are building healthy, attractive, lean muscle.
Now that you know how weight training can help you reach and maintain your weight loss goal, you should get started today! Modify your existing workout to follow this form: Ten minutes of stretching and light cardio to warm up your body, then do around 20 minutes of weight training before you do your full cardio workout. This is because people are often too tired to lift weights after cardio, and it ends up getting skipped. Finally, end with a cool-down stretching session.
An Example Advanced Weekly Weight Loss Workout Schedule:
|Monday|| Strength + cardio
A Boot Camp Workout
The Deck of Cards Workout Challenge
Suggestions for your rest day
A Sprint Workout for Runners
|Friday|| Strength + cardio
The Monster Mile Workout
Suggestions for your rest day
An Advanced Four-Stroke Swim Workout