It's true you can not only feel the benefits of just 1 strength workout but you get real metabolic changes! Next time you are debating whether that workout is worth it think back to this list
Every strength workout brings
Enhanced sleep Improved & enhanced immunity Boosted metabolic rate (up to 14-72 hours strength gives way more than cardio) Increased lean muscle mass Boosted fat burning
Better mood Improved blood sugar control More stable energy Enhanced alertness Improved problem solving and memory Better body image Reduced cortisol Increased creativity
Reduced blood pressure Increased bone density
Increased circulation Increased telomere length
How do we know all this?
More researchers are doing studies now & some are looking exclusively at women.
So how do you increase fat burning & lower body fat?
Through consistent exercise.
In one study of women aged 35-50 they found that the active women burned more calories at rest (resting metabolic rate or RMR). The active women burned about 1,510 kcal/day and the sedentary women about1,443 kcal/day, body fat was 18.9% and 28.8%, and fat mass was 11.1 kg and 18.8 kg*. 18.9% body fat means that you are in a healthy athletic range whereas the 28.8% means you are in the high end of average if you are female (but overweight if you are male).
So how do you maintain lower body fat?
Again, through consistent exercise. Each workout adds up. Think in terms of getting a little done each day and then the magic will happen.
Do you really need to exercise a minimum of 150 minutes per week?
The 150 minute guideline was created to give people a recommendation as to how much they had to exercise to fend off diseases. Many agencies recommended 150 minutes of moderate to vigorous exercise. BUT more recently studies are showing that any amount exercise can help. Even 10 minutes per day is beneficial.
If you have fat loss goals the type of exercise you are doing becomes more important. You would be better to do 10 minutes of squats, lunges and planks than 10 minutes of walking.
If you are struggling with getting started or "motivated" try setting a reasonable goal each day for yourself. Reduce the goal to the lowest amount that you will willingly do no matter what. If that means 1 minute of exercise do 1 minute, Then the next day do 2 minutes and so on. Keep building 1 minute per day until you have hit at least 30 minutes. Imagine what you can do if you just increase any type of productivity by 1% per day every day.
If you are already pretty consistent look at the types of exercise you are doing. Make sure that you have at least 2 strength workouts per week no matter what. And then if you are already doing the strength look at what exercises you are doing. Do you always include the big muscle groups? Do you train your legs with movements that stress the muscles and build them up? Do you progress your workouts or always do the same thing?
References:
Warburton DER, Bredin SSD. Health benefits of physical activity: a systematic review of current systematic reviews. Curr Opin Cardiol. 2017 Sep;32(5):541-556. doi: 10.1097/HCO.0000000000000437. PMID: 28708630.
Gilliat-Wimberly M, Manore MM, Woolf K, Swan PD, Carroll SS. Effects of habitual physical activity on the resting metabolic rates and body compositions of women aged 35 to 50 years. J Am Diet Assoc. 2001 Oct;101(10):1181-8. doi: 10.1016/S0002-8223(01)00289-9. PMID: 11678489.
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