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Doug · 09-08-2006, 11:21 AM

Although any type of execise is beneficial to losing body fat, lifting weight (resistance training) is by far the most important factor for changing body shape. Not only does it help to tone your muscles, (which other forms of exercise doesn't) but plays an integral role in promoting fat loss. The reason for this is that the metabolic properties of muscle tissue. Muscle is the most metabolically active (burns calories) tissue in the body. For each pound of muscle you carrry, you burn an additional 50 calories per day, and you burn these calories on a continual basis even whilst lying on the settee watching the TV.

So if you put on an extra five pounds of lean muscle tissue you would burn an additional 1750 calories per week, regardless of activity level. Assuming that the food intake remained constant, those extra 5lb's of muscle would result in a fat loss of approx 23 lb in one year..!

Also resistance training promotes a significant higher level of calories burnt after training, this is called excess postexercise oxygen consumption (EPOC). Even greater than cardio training, with effects lasting for more than 30 hours. So although you may not expend as much energy during exercise performance, weight training allows you to burn a greater amount of body fat in total.

Damien · 09-08-2006, 11:29 AM

Excellent post mate.

I know many women who say they do not want to lift weight because they think they will "bulk up". I've never seen this happen. Women do not respond to weight training in the same way that men do, and womens weight lifting workouts are aimed at high rep ranges which do not promote mass growth.

I would like to see more women in the weight room and less on the treadmills!

Expat68 · 12-27-2007, 12:31 AM

Also ladies, lifting weights causes the bones to increase in density. This increased density gives you a fighting chance to avoid shrinking and becoming hunched over post-menopause when your body starts robbing the bones for much needed calcium. And it will decrease your risk factor for suffering painful fractures from brittle bones as you age.

Its an all around win-win situation when you lift.

gymrat · 01-09-2008, 05:58 PM

Sorry Damien, but I do not agree with you. Both my arms and legs muscles became bigger since I started working out. Proof? I cannot put on my short sleeve dresses because the sleeves are too narrow now. The same with my old pants - they are too tight. I am cool with it and do not understand why some women do not like to get bigger, but, as I said, women bulk, too.

Doug · 01-09-2008, 06:55 PM

Quote:

Originally Posted by gymrat

Sorry Damien, but I do not agree with you. Both my arms and legs muscles became bigger since I started working out. Proof? I cannot put on my short sleeve dresses because the sleeves are too narrow now. The same with my old pants - they are too tight. I am cool with it and do not understand why some women do not like to get bigger, but, as I said, women bulk, too.

Women can "tone" but not bulk up like men due to the amount of testosterone that females produce,

Some women lift weights but fail to follow a correct diet and cardio, so yes they tone up, but with bodyfat still on the arms and not going down then they do get bigger...

Muskull · 01-10-2008, 05:57 AM

Quote:

Originally Posted by Doug

So if you put on an extra five pounds of lean muscle tissue you would burn an additional 1750 calories per week, regardless of activity level. Assuming that the food intake remained constant, those extra 5lb's of muscle would result in a fat loss of approx 23 lb in one year..!

haha
amazing mate !!!

I have framed this and have put it on a wall in my room so I can see it everyday.

Saurus · 01-10-2008, 06:11 AM

I've just made this thread sticky, because I think every woman on this site should read it...

Also, Rep + to Doug!

gymrat · 01-11-2008, 01:24 PM

Please, Doug, call it whatever you wish. You are the expert. I am just a beginner, so I do not know proper terminology. I am just saying that my arms and legs were skinny, and now they are muscular (which shows) and therefore bigger. I still do not see much fat on them, just those muscles.

Doug · 01-11-2008, 01:43 PM

Quote:

Originally Posted by gymrat

Please, Doug, call it whatever you wish. You are the expert. I am just a beginner, so I do not know proper terminology. I am just saying that my arms and legs were skinny, and now they are muscular (which shows) and therefore bigger. I still do not see much fat on them, just those muscles.

Hi, any exercise that involves weights will increase muscle size (men more than women) and it is normal to have to buy bigger clothes, sometimes manufacturers sizes are smaller than others,

TyrantII · 01-11-2008, 02:25 PM

Quote:

Originally Posted by gymrat

Please, Doug, call it whatever you wish. You are the expert. I am just a beginner, so I do not know proper terminology. I am just saying that my arms and legs were skinny, and now they are muscular (which shows) and therefore bigger. I still do not see much fat on them, just those muscles.

Toned girls look much better then flabby girls, so if you're worried, don't be!

09-08-2006, 11:21 AM	#1 (permalink)
Doug Trusted Advisor Join Date: Jul 2006 Location: UK Gender: Male Training Exp: 20+ Years Current Goal: Build Muscle Photos: Doug's Gallery Posts: 29,790 Rep Power: 1178	Lift weights to lose Fat !! Although any type of execise is beneficial to losing body fat, lifting weight (resistance training) is by far the most important factor for changing body shape. Not only does it help to tone your muscles, (which other forms of exercise doesn't) but plays an integral role in promoting fat loss. The reason for this is that the metabolic properties of muscle tissue. Muscle is the most metabolically active (burns calories) tissue in the body. For each pound of muscle you carrry, you burn an additional 50 calories per day, and you burn these calories on a continual basis even whilst lying on the settee watching the TV. So if you put on an extra five pounds of lean muscle tissue you would burn an additional 1750 calories per week, regardless of activity level. Assuming that the food intake remained constant, those extra 5lb's of muscle would result in a fat loss of approx 23 lb in one year..! Also resistance training promotes a significant higher level of calories burnt after training, this is called excess postexercise oxygen consumption (EPOC). Even greater than cardio training, with effects lasting for more than 30 hours. So although you may not expend as much energy during exercise performance, weight training allows you to burn a greater amount of body fat in total. __________________ Doug Not Joined The Forum Yet?? CLICK HERE TO REGISTER. *** My Articles and Workouts Page - Click Here** * My fitness Centre Site - Gemini Fitness Centre * My Nutrition & Diet site - Coming Soon "You can't out-train a lousy diet"

09-08-2006, 11:29 AM	#2 (permalink)
Damien Muscle & Strength Boss Join Date: Feb 2006 Location: M&S HQ Gender: Male Training Exp: 5-10 Years Current Goal: Build Muscle Photos: Damien's Gallery Posts: 9,471 Rep Power: 201	Excellent post mate. I know many women who say they do not want to lift weight because they think they will "bulk up". I've never seen this happen. Women do not respond to weight training in the same way that men do, and womens weight lifting workouts are aimed at high rep ranges which do not promote mass growth. I would like to see more women in the weight room and less on the treadmills! __________________ Muscle & Strength Store - Over 5,000 Products Now Available! $5.99 max shipping (free $99+). Up to 70% off retail. Best customer service. NEW: Muscle & Deals on Twitter Get Involved With M&S: Store Blog \| YouTube \| Facebook \| Twitter \| MySpace Training & Nutrition: Goal: Drop 5lbs of fat Calories: 2,700 per day spread over 6 meals Training: 4 day split/SS cardio post workout Supplements: Protein: Muscle & Strength IsoFUEL (of course!) Pre-workout: Universal Animal Rage Intra-workout: Atomic 7/BCAA XP Muilti: NOW Foods Adam Creatine: Dymatize EFAs: NOW Foods Omega 3-6-9 Liquid

12-27-2007, 12:31 AM	#3 (permalink)
Expat68 Seasoned M&S Veteran Join Date: Nov 2007 Location: China Gender: Male Training Exp: 3-4 Years Current Goal: Muscular Endurance Photos: Expat68's Gallery Posts: 2,404 Rep Power: 47	Also ladies, lifting weights causes the bones to increase in density. This increased density gives you a fighting chance to avoid shrinking and becoming hunched over post-menopause when your body starts robbing the bones for much needed calcium. And it will decrease your risk factor for suffering painful fractures from brittle bones as you age. Its an all around win-win situation when you lift. __________________ We have the technology, we can rebuild him, make him faster, stronger, better than before...

01-10-2008, 06:11 AM	#7 (permalink)
Saurus Stealth Mod Join Date: Jul 2006 Location: Pretoria, South Africa Gender: Male Training Exp: 5-10 Years Current Goal: Build Muscle Photos: Saurus's Gallery Posts: 2,748 Rep Power: 70	I've just made this thread sticky, because I think every woman on this site should read it... Also, Rep + to Doug! __________________ A person is only as big as the dream they dare to live.

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01-09-2008, 05:58 PM	#4 (permalink)
gymrat Just joined M&S Join Date: Oct 2007 Location: Illinois, USA Gender: Female Training Exp: 2-3 Years Current Goal: More Strength Photos: gymrat's Gallery Posts: 49 Rep Power: 5	Sorry Damien, but I do not agree with you. Both my arms and legs muscles became bigger since I started working out. Proof? I cannot put on my short sleeve dresses because the sleeves are too narrow now. The same with my old pants - they are too tight. I am cool with it and do not understand why some women do not like to get bigger, but, as I said, women bulk, too.

01-11-2008, 01:24 PM	#8 (permalink)
gymrat Just joined M&S Join Date: Oct 2007 Location: Illinois, USA Gender: Female Training Exp: 2-3 Years Current Goal: More Strength Photos: gymrat's Gallery Posts: 49 Rep Power: 5	Please, Doug, call it whatever you wish. You are the expert. I am just a beginner, so I do not know proper terminology. I am just saying that my arms and legs were skinny, and now they are muscular (which shows) and therefore bigger. I still do not see much fat on them, just those muscles.