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09-08-2006, 11:21 AM
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#1 (permalink)
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Moderator and Advisor
Join Date: Jul 2006
Location: UK
Gender: Male
Training Exp: 20+ Years
Current Goal: Build Muscle
Posts: 15,549
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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.
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09-08-2006, 11:29 AM
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#2 (permalink)
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Muscle and Strength Boss!
Join Date: Feb 2006
Location: M&S Warehouse!
Gender: Male
Training Exp: 4-5 Years
Current Goal: Build Muscle
Posts: 6,192
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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!
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12-27-2007, 12:31 AM
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#3 (permalink)
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M&S Power User
Join Date: Nov 2007
Location: The Middle Kingdom
Gender: Male
Training Exp: 2-3 Years
Current Goal: Performance
Posts: 1,974
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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.
__________________
"The purpose of fighting is to win. There is no possible victory in defense. The sword is more important than the shield and skill is more important than either. The final weapon is the brain. All else is supplemental." ~ John Steinbeck
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01-09-2008, 05:58 PM
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#4 (permalink)
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Just joined M&S
Join Date: Oct 2007
Location: Illinois, USA
Gender: Female
Training Exp: 2-3 Years
Current Goal: More Strength
Posts: 46
Rep Power: 2 
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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.
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01-09-2008, 06:55 PM
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#5 (permalink)
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Moderator and Advisor
Join Date: Jul 2006
Location: UK
Gender: Male
Training Exp: 20+ Years
Current Goal: Build Muscle
Posts: 15,549
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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.
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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... |
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01-10-2008, 05:57 AM
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#6 (permalink)
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Regular Poster
Join Date: Jun 2007
Location: Boulder, Co
Gender: Male
Training Exp: 1-2 Years
Current Goal: Cut Fat
Posts: 326
Rep Power: 3
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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..!
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haha
amazing mate !!!
I have framed this and have put it on a wall in my room so I can see it everyday.
__________________
Abs are made in the kitchen.
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01-10-2008, 06:11 AM
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#7 (permalink)
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Mod
Join Date: Jul 2006
Location: Pretoria, South Africa
Gender: Male
Training Exp: 3-4 Years
Current Goal: Build Muscle
Posts: 2,437
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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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01-11-2008, 01:24 PM
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#8 (permalink)
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Just joined M&S
Join Date: Oct 2007
Location: Illinois, USA
Gender: Female
Training Exp: 2-3 Years
Current Goal: More Strength
Posts: 46
Rep Power: 2
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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.
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01-11-2008, 01:43 PM
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#9 (permalink)
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Moderator and Advisor
Join Date: Jul 2006
Location: UK
Gender: Male
Training Exp: 20+ Years
Current Goal: Build Muscle
Posts: 15,549
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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.
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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, |
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01-11-2008, 02:25 PM
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#10 (permalink)
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Coming Up The Ranks
Join Date: Dec 2007
Location: Boston, MA
Gender: Male
Training Exp: Just Started
Current Goal: Tone Up
Posts: 101
Rep Power: 1
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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.
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Toned girls look much better then flabby girls, so if you're worried, don't be!
__________________
"Nothing in this world that's worth having, comes easy"
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