Resistance Training for Weight Loss
Katelyn Sander

Resistance Training for Weight Loss

Living Well...together, while apart

Written by: Meg Sharp, Director of Personal Training, Cambridge Group

Whether you’re interested in weight loss or not – the fact that effective resistance training builds and maintains lean tissue is important.

Typically, the most powerful factor in successful weight loss is dietary change. That doesn’t change how vital exercise is. In fact, regular exercise in conjunction with caloric restriction supports more favourable weight loss results and is often cited as the number one predictor for keeping weight off.

For me – nothing beats the power of effective resistance training. I’d like to share a few reasons why, but first let me explain what I mean by effective resistance training:

Loading the muscles specifically and progressively such that they continue to be stimulated and adapt over time. Incorporating a variety of intense, whole body and body part specific exercises – 2-3 times per week so that the overall load progressively increases and the type of load changes often. This is what stimulates – and protects! - muscle development.

Effective resistance training doesn’t require heavy weights. You can use body weight exercises, bands, and light resistance. You can manipulate variables such as choice of exercise and alter time under tension by varying sets, repetitions, tempo, rest, ROM, and use of eccentric and isometric contractions.

Back to the original point. Why is resistance training so effective?

It’s muscle sparing. One of the biggest challenges with dieting or caloric restriction specifically is the body loses lean tissue mass as well as fat mass. This can result in decreased strength, bone mineral density, joint stability, energy, and metabolism. (Incidentally, if weight is regained, relatively more fat mass is replaced compared to lean tissue.) Exercise – particularly resistance exercise – improves insulin sensitivity and stimulates muscle protein synthesis. What does that mean? Essentially regular resistance training turns your valuable muscles into Do Not Enter Construction Zones. Lean tissue is protected and the body preferentially scavenges calories from the adipose tissue.

Maintaining or increasing muscle mass will keep your metabolism high. You burn more calories throughout the day (and night!). You will ultimately have more energy. More strength and stamina – so that your everyday activities are performed with more vigour and intensity. Not only is this enjoyable – it burns more calories too.

It boosts self-esteem. An interesting thing happens to many people once they start regular resistance training. As they become a little stronger, sit and walk a little taller, walk upstairs with a spring in their step, their relationship with their body starts to shift. They start to feel better about themselves. About their bodies. (And this can happen - incidentally - in the absence of weight loss.) What their body can DO becomes more salient. Reducing stress, feeling happier, being faster, more powerful, more agile, and stronger become as much if not more important than the original weight loss goal. And then guess what happens:

You end up committing to – and enjoying – resistance training for life.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5421125/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4129661/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5519190/

Today’s Inspiration

“Never be ashamed of a scar. It simply means you were stronger than whatever tried to hurt you.” - Unknown

Today’s Live Workout

Happy Monday! Taylor is stepping in for Penny today! So, come and join us to brighten your lunchtime!

TOTAL BODY CONDITIONING WITH TAYLOR

Join Taylor H today for a Total Body Conditioning workout! Challenge your cardio and strengthen your muscles from head to toe with this incredibly effective no-nonsense bodyweight training.

No equipment needed today.

Join Taylor at 12:00pm (30 minutes) from your own living room.

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Today’s Trainer Moves

At this time of year, we know you’re busy, because we are too. But being busy doesn’t have to mean skipping workouts. In fact, it shouldn’t mean skipping your workouts! You may just need to compress them and get more out of a shorter workout.

Join Meg as she works her way through a sub-10 minute workout.


For questions about today’s Trainer Moves, you can connect directly with Meg here.

Clinic Holiday Hours

With the holiday season upon us, we wanted to remind you that our Clinic will be open throughout the next couple of weeks. Please check the holiday hours below and be sure to contact the reception team to schedule your appointment.

     

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