It might seem counterintuitive, but resistance training is the best way to lose weight and keep it off. Resistance training—“lifting weights”—has lots of benefits. It increases muscular strength by making your muscles work against force. It can include free weights, machines, bands or your own body weight. If you train two to three times a week, you’ll likely see some of these improvements:
- Losing body fat and increasing lean muscle, which in turn increases metabolism (burning more calories even while resting).
- Gaining strength without “bulk.”
- Increased strength for better all-around quality of life, and reduced risk of injury, back pain, arthritis and falls.
- Stronger bones and reduced risk of osteoporosis.
- Reduced risk of many chronic illnesses.
Start at a level that’s right for you and move up as you are able. Begin with a full-body routine, doing 15 repetitions of each exercise. Do movements for your chest, back, shoulders, biceps, triceps, legs and abs. If you’ve never tried it before, get help from someone who is experienced, or carefully study it on your own. Your body and mind will thank you for your efforts.
Jill Strand and Chris Radke are owners and certified trainers at UpLift Guided Fitness in Woodbury.
