Body & Soul will be closed Friday April 19th to Sunday April 21st for the Easter weekend. The studio will re-open Monday April 22nd at 6am. We hope you have a wonderful long weekend!
You may not know this, but resistance training is actually a great way to lose weight! The addition of muscle mass, built up through resistance training, will act to burn body fat through an increase in resting caloric expenditure. This muscle tissue increases your metabolism and your body’s ability to “burn” calories. Build strength, lose weight and tone your body with a good resistance training program.
Unfortunately, many people still believe that weight training can make you look bulky. Ultimately, achieving a ‘bulky’ look is heavily dependent on testosterone, so while a focus on weight training can help men achieve larger muscles, it is much harder for women to achieve such a look through weight training alone. Additionally,, achieving a significantly ‘bulky’ look will depend greatly on genetics and the use of synthetic hormones (e.g. steroids).
For more information, talk to your personal trainer!
You may not realize it but adjustments to your diet may be required in the event of increased or decreased demands. For instance, if you commit to a more intense training regime you may want to consider including more protein in your diet to help build muscles. On the other hand, if you fall sick or need time to recover from an injury, you will likely want to reduce your caloric intake as well as the types of foods you eat, perhaps considering foods with anti-inflammatory properties.
If weight loss is your primary goal, setting a caloric deficit will help you achieve this. First, you need to identify how many pounds you are hoping to lose each week – one pound is approximately 3500 calories – so if you want to lose one pound per week, you’ll need to have a caloric deficit of 500 calories per day (3500 calories divided by 7 days per week). You can achieve this either by decreasing your calorie intake by this amount (we recommend using a nutrition log to track your calories), by increasing your calories burned by this amount (see you in the studio!), or ideally by doing a combination of both. Remember too that the body burns a significant amount of calories from the activities of daily living. Talk to your trainer for help setting an appropriate caloric deficit that considers your workouts and lifestyle.
For exceptional nutritional advice, we urge our clients to speak with the experts at Eating for Energy.
The April issue of our monthly e-newsletter – The Fitness File – came out this week! This issue covers the following:
- exercise 101
- fitness tip: using resistance bands
- nutrition tip: limiting refined foods
- club news: studio closure, waitlist, helps us help you and custom group training
- staff spotlight: Diana Pham (Personal Trainers)
- Q&A: how can physiotherapy help me?
Check it out here.
Many people looking to lose weight consider revising their diet and increasing their cardio as a means to achieve their goal. While both (change to diet and more cardio) will certainly help you achieve weight loss, resistance training is also an important step on your road to losing weight.
Not only will added muscle mass help burn body fat through an increase in resting caloric expenditure, but “toning” is a byproduct of resistance training – not nutrition, nor cardio. Through resistance training, you will see an increase in your metabolism as well as your body’s ability to burn calories which of course will help you lose weight. When you lose muscle mass, your caloric expenditure is affected and you generally burn fewer calories which can lead to weight gain and increased body fat unless your diet is revised to compensate.
Don’t forget that establishing habit is what determines your ability to maintain optimal weight. Ultimately, a solid workout program combined with a nutritious diet will help you reach and maintain your goal.