The workout women avoid – but shouldn’t
Relying on aerobic exercise alone isn’t the most effective way to get a beach-ready body.
Just because you’re not playing for 20-inch biceps and strong thighs thunderous as the muscle heads in the gym does not mean you should shun the gym. Lifting weights gives you an advantage over the belly fat, stress, heart disease and cancer and is also the most effective way to look hot in a bikini. And yet women are still hesitant: Only about one fifth of force women to form two or more times per week.
Here are 12 reasons why you should not live another day without hitting the weights:
1. You will lose 40 percent more fat.
If you think cardio is the key reading of belly fat blasting, store: When Penn State researchers developed diet into three groups: no exercise, aerobic exercise alone or exercise and aerobic fitness they have all lost about 21 pounds, but the push shed 6 pounds more fat than those who did not pump iron. Why? Lifting loss was almost pure fat, the other more fat and muscle.
Further research on the dieters who did not rise shows that, on average, 75 percent of their weight loss is fat, while 25 percent is muscle. Muscle loss can decrease your weight scale, but it does not improve your reflection in the mirror and it makes you more likely to gain back the fat you lost. However, if the power train weight than that you will help protect your hard earned muscle and burn more fat. Burn more fat faster with this workout routine of high intensity.
2. Your clothes fit better.
Research shows that between the ages of 30 and 50, you probably lose 10 percent of total muscle in your body. Worse yet, it is likely to be replaced by fat over time, according to a study. And that increases your waist, because a pound of fat takes place 18 percent more than a pound of muscle.
3. You burn more calories.
Lifting increases the number of calories you burn while your heel is parked on the couch. This is because after every workout of strength, muscles need energy to repair their fibers. In fact, researchers found that when people have done a full body workout with just three major movements of muscles, their metabolism have been raised for 39 hours. They also burned a higher percentage of calories from fat compared to those who have not lifted.
Facelift gives you a better combustion in the year too: Make a circuit of eight moves (which takes about eight minutes) can spend from 159 to 231 calories. That’s about what you burn if you ran at a pace 10-mile per hour for the same duration.
4. Your plan will improve.
Exercise helps your brain to stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who have not trained for three hours per week ate more than their allotted 1,500 calories per day. The reverse is also true sneak snacks-sabotaging their workouts. The study authors say, both diet and exercise may remind you to stay on track, help your weight loss goals.
5. You better manage stress.
Break a sweat in the gym and you’ll stay calm under pressure. Scientists have determined that the strongest of people exposed to lower levels of stress hormones than those who were least fit. Another study found that after a stressful situation, the blood pressure levels of the most muscle returned to normal levels more quickly than those who have less muscle.
6. You’ll be happier.
Yoga is not the only kind of Zen-inducing exercise. The researchers found that those who have completed three weight workouts per week for six months, improved their scores on measures of anger and general mood.
7. You strengthen bones.
As you age, bone mass is going to pot, which increases your risk of suffering a debilitating fracture day. The good news: A study found that 16 weeks of resistance training increased bone density in the hip and high blood levels of osteocalcin a marker of bone growth by 19 percent.
8. Get in shape quickly.
The cardio term should not only describe aerobic exercise: A study has shown that circuit training with weights increases your heart rate 15 beats per minute more than if you ran 60 to 70 percent of your maximum Maximum heart. This approach strengthens the muscles and provides cardiovascular benefits similar to aerobic exercise you save time without sacrificing performance.
9. Your heart will be healthier.
Researchers at the University of Michigan, people who have done three workouts total body weight per week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. It is sufficient to reduce the risk of stroke by 40 percent and the possibility of a heart attack by 15 percent.
10. You’ll be more productive.
Facelift could increase (or at least a pat on the back of your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they did not. So the days you work, you can (theoretically) finished in eight hours what would normally take nine hours and 12 minutes. Or if you still want to work for nine hours, but do more, leaving you less stressed and happier with your job another signal advantage over workers exercised days.
11. You will live longer.
University of South Carolina researchers found that the total body is linked to lower risk of death from cardiovascular disease and cancer. Similarly, other scientists found that to be strong during middle age is associated with “exceptional survival, defined as living at the age of 85 years without developing a serious illness.
12. You’ll be even smarter.
Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training increased lift function cognitively. In fact, the training sessions resulted in short-term memory and long term better, improved verbal reasoning, and a duration of more attention.