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Articles Fitness Nutrition

6 Benefits of Weight Training (And No, It Won't Cause You To Bulk Up)

Oct 19, 2010
As a Certified Personal Trainer & Sports Nutritionist, the most common reason clients ask me to help them, in the area of resistance training, is to change their appearance.  I, too, fell in love with lifting weights, for aesthetic benefits.

Back in the 1980s, I began weight training because I liked the lean, toned look of the female bodybuilders of that era. I wanted to compete and learn how to live the bodybuilding lifestyle.  Today, 27 years later, I can tell you, weight training does much more than just tone or build muscles.

Here are some of the added benefits of incorporating weight training into your fitness routine and healthy lifestyle.

1)    Even though there are different opinions about how many calories a pound of muscle burns in a day, muscle still burns more calories than a pound of fat. Muscle is metabolically active tissue.  If fat loss is part of your fitness goal, I encourage you to add weight training to your fitness program.
2)    Weight training increases bone density. Studies have shown that the risk of osteoporosis is lower for people who are active, and especially those who do load-bearing, or weight-bearing activities at least three times a week.
3)    The proper weight training program can increase athletic performance. The benefits of strength training to athletic performance are enormous and many. Not only is it an integral conditioning component for power athletes such as football and rugby players, performance in the pure endurance events can be improved with a well-structured strength routine, as well.
4)    Traditional strength training is always good for you but another option is to focus on functional strength training. Functional training involves dynamic, whole body movements that make you stronger for real life activities like gardening, house work, shoveling snow, etc.
5)    When we begin to see our bodies change in performance and appearance, our self esteem improves.
6)    Exercise is a great way to blow off steam and reduce stress.

A complete approach to living the health and fitness lifestyle means addressing the 5 main areas of fitness: a) balanced and goal-oriented nutrition b) maintaining healthy body fat levels c) muscular strength & endurance d) flexibility and c) cardiovascular (aerobic) exercise.

Obviously, weight training addresses muscular strength and endurance, however, the benefits are much more far-reaching. I encourage you to add resistance to your program, today!

Sandra Blackie has 27 years of experience in the Health & Fitness industry. She has a B.A. in Recreation & Leisure Studies, a major in Sociology, and graduated with distinction, from Concordia University in Montreal. Sandra is a certified personal trainer and sports nutritionist. Her certifications include a) the Advanced Personal Training certificate from the Aerobics and Fitness Association of America (A.F.A.A.), b) the Primary Sports Nutritionist certification from the National Association of Sports Medicine (N.A.S.N.) and c) is AED / CPR certified. Sandra is a retired I.F.B.B. Professional Bodybuilder who has competed in the very prestigious Ms. Olympia three times, in the 1990s. She has written for various fitness and bodybuilding publications since the 1990s, is the author of her own educational materials and has recently created an HD quality DVD entitled, "Feel the Freedom of Fitness: 10 Steps to Living Lean & Serene". Sandra's formal education, years of experience, and passion for fitness, gives her great insight into helping others. Allow her to touch your life! For more information, please visit her website at www.freedomoffitness.com or email her at sandra@freedomoffitness.com.

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