Getting rid of your muffin top might seem an uphill struggle but it can be done. You need to build muscle to help burn fat, so a regular strength training program along with the right nutrition is the answer.
Get Stronger to Get Leaner…
Are you getting on that treadmill everyday or pounding the pavements each morning in a desperate attempt to lose all your jiggly bits. Along with this torturous exercise are you drastically cutting your calorie intake in a bid to lose that all the excess weight. If this describes you then stop the craziness now, as it is likely to only result in lowering your metabolism and you just becoming skinny fat…
There is a much easier and efficient way to get that lean body you dream of and that is simply by participating in a regular structured weight training program, that is designed to help you become a stronger female.
Cardio work can burn more calories than strength training whilst you are actually doing the exercise, however several studies have shown that those who build muscle continue to burn more calories for at least the next 24 to 36 hours afterwards.
Yes, if you want to lose some of the excess fat from your body then forget spending hours doing cardio work because it is time to start hitting the weights instead.
And forget the old myth that cardio makes you lose weight and makes you look slim whilst weight training makes you big and bulky and packs on the pounds. The scales may well go up a bit when you start to regularly strength train but if you have read my article ‘Losing Body Fat vs. Losing Weight’ you will already know which one is the most important and why…
A regular strength training routine has been shown that it is by far the best way to get a leaner compact version of you and in a shorter time frame. So if want to get lean then you need to start training to build more muscle in order to help your body burn that excess fat.
The right nutrition plays a very important role in changing your body shape and it is essential to make sure that you are getting enough quality calories everyday, especially if you want to build more muscle.
If you are not eating enough food your body can go into survival mode, which means not only will you struggle to complete your workouts but you will feel tired and lethargic all day too.
Also not eating enough can effect the quality of your sleep at night which can greatly effect your gains. Muscle repair and building takes place when you are resting and sleeping and this won’t happen if you are not giving your body enough of the nutrition to do it.
It is also important that you eat plenty of the right types of food when you are working out to ensure that your body has enough of the necessary nutrients to facilitate their growth.
Food sources that are lean protein, carbohydrates and good fats are all essential to help your body get the required energy and fuel the muscles as they continue to grow.
It can often be hard to try to eat enough ‘clean food’ as it fills you up more quickly than junk food. It is also very likely you will find that you actually should be eating a lot more calories than you currently are in order to get the results that you want.
Other Strength Training Benefits
A regular strength training program has many other great benefits as well as just making you a lot stronger and look more toned.
When you have more muscle mass it will also increase your metabolic rate and your body will burn more calories even when you are not exercising, so as long as you are not over doing it on your calorie intake you will lower your fat percentage.
It can help increase the strength and density of your bones which naturally gradually decline as we get older. This is especially important for females who can lose bone density more quickly as they age and are therefore at a greater risk of getting osteoporosis.
Poor posture is a common problem, especially for those who sit at a desk all day. A strength training program can not only improve your overall posture but also increase your balance and mobility too. These benefits can reduce your risk of injury when doing things in your daily life as well as prevent lower back pain.
Prevention of Diabetes
Regular strength can help prevent the risk of developing diabetes by up to 32%. As it can lower your blood sugar and improve the way your body reacts to insulin.
Helps with Arthritis
Regular weight training can also help those with arthritis as it not only strengthens and helps stabilise the joints but can help alleviate pain and stiffness too.
It can help with insomnia and drastically help improve the quality of your nights sleep.
If you have a regular structured strength training program along with the correct nutrition you can even totally reshape your body.
Not only that but it is a great way to enhance your everyday mood but an awesome stress buster. Plus it can also build your self confidence, perceived body image and overall self-esteem.
It is a good idea to start off by just doing some compound exercises; these are a multi-joint type of exercise that work more than one muscle group at the same time.
These are a great effective way to way to improve your overall movement whilst targeting more muscles in a short amount of time. They also elevate your heart rate and therefore agive you some cardiovascular benefits. As well as burning more calories whilst you are doing them.
Some great exercises to start off with are Squats, Lunges, Bench Press, Push ups, Pull ups, Lat Pull downs, Bent over rowing and Planks.
Start off with a lower weight just while you practice the movement and get the correct form. But once you have perfected that then gradually start increasing how much weight you lift as the weeks go on.
Finally make sure you stretch properly after your workout to help your muscles recover. Try to get a post exercise meal as soon as possible to refuel your body. Also take at least one day a week off training to properly rest and recuperate and let your muscles grow.
So if you haven’t already ditch the long hours of cardio. And start picking up the weights and NO I don’t mean those pretty little pink ones!!!
If you have any questions or comments then please do leave them below as I’d love to hear from you…
Happy Training 🙂