1. Accelerates fat-loss when combined with cardio
Having an exercise regimen that relies solely on cardio for fat-loss will eventually lead to stagnation as your metabolic rate will continue to drop as your body adapts to the demand you put on it.
2. Increases calorie expenditure
Vigorous weight training actually boosts your metabolic rate throughout the day, which in turn makes you more efficient at burning body-fat when you’re not exercising. As your body needs energy to repair muscle..
In fact its shown that concurrent training (combining weight & endurance training) greatly enhances metabolic effects of each mode of training on their own.
3.weight training is one of the most effective ways to increase insulin sensitivity.
This essentially means that your body is more efficient at using carbs for energy + repairing & building lean muscle VS storing them and being converted to adipose tissue.
4.Improves libido
5. Improves mental health
chronic weight training has been shown to greatly reduce symptoms of depression and anxiety in a plethora of studies. Most females will find along the continuum of their training that lifting improves your body image and self-esteem.
moderate-to-vigorous activity like weight lifting within the first hour of waking up improves cognitive levels significantly throughout the day., your brain and body receive a surge of fresh blood that’s pumping faster than normal. Add on the sense of accomplishment now….
. Some studies show immediate benefits to mood and various cognitive domains after a single session of exercise.This is influenced by exercise duration and may be different across genders.
6. Bone health improves
Osteoporosis and osteopenia are becoming more and more common in females (both young and old), mostly due to physical inactivity and lack of load-bearing exercises.
This is also seen alot in cyclists and also runners to a lesser degree.
Weight = mechanical stimuli or “loading” important bone density.
In fact, low bone mass is a major risk factor for fractures and bone degeneration in females,
Stronger bones and connective tissue. Lifting weights is load bearing exercise which helps strengthen your bones. Maintaining strong and healthy bones lowers your risk of osteoporosis.
Decrease your risk of injury. Lifting weights helps you develop stronger tendons, this gives your joints more support and stability through daily task.
7. INCREASES FLEXIBILITY
Mounting research shows that heavy lifting can significantly improve muscle flexibility, often with greater and longer-lasting results than those you’d get from static stretches. When weak, muscles often put up a guard to protect against injury, making them feel tight
8.Better sleep quality
improve sleep quality and the duration of sleep episodes
Boost stamina and energy levels. When you are stronger you have more energy for day to day tasks and you don’t get anywhere near as tired.
9. Anti aging and also keeps our body’s healthy and avoiding fat gain as we age –
so many people that think that once they get into their 30’s and 40’s their metabolism has automatically slowed down which is why they’ve started gaining weight.
–
What this study showed is that when we’re babies we have a much higher energy expenditure than at any other point in our lives however, this is because we’re going through the process of growth which is an energy costly process.
–
Now when we’re in our teenage years our energy expenditure lowers as compared to when we’re infants but it’s still higher than during adulthood due to how active we are during this stage of our lives.
–
Yet when we enter adulthood our TDEE appears to stay at a baseline value from 20-60 years old. This is because the components of our energy expenditure are pretty consistent throughout this time period.
–
It is only after the age of 60 years old that we see a decline in energy expenditure because at this point in life we tend to retire, become far less active and are more susceptible to the loss of lean mass due to anabolic resistance and sarcopenia aka age related muscle loss which lowers our resting metabolic rate and TDEE.
–
It’s so important to realize that our bodies are meant to adapt to the inputs we give it so if you continue training, remain activity and maintain a nutrient dense diet, there’s no reason why you can’t continually make progress for decades to come.
Daily energy expenditure through the human life course – Pontzer 2021
–
What they showed is that your energy expenditure/metabolism is at its highest during your first few years of life due to amount of the growth you’re undergoing but from the age of 20-60 energy expenditure remains relatively stable and constant.
–
So if you’re someone who believes that just because your 20’s are behind you and that now you have a slower metabolism as a result, realize that this is a self-limiting belief that’s not based on actual facts.it is a myth that the metabolism slows as you age so realise you have control through your lifestyle & habits.
–
You have complete control of a considerable percentage of the energy you expend each day which is a massive contributor to the body composition you maintain so by making the proper decisions, maintaining good habits around nutrition, exercise and activity and by modifying your behaviors you can improve your physique and maintain those improvements over the vast majority of your life.
Reduction in body fat levels. Having more lean muscle mass can help to lower body fat and reduce the amount of toxins thus inflammation in your body which improves the quality and elasticity of your skin.
Lifting weights increases EPOC (Excessive post exercise oxygen consumption). Your body always likes to return to a state of natural balance after anything that it does, this is called homeostasis. When you lift weights your body has to work very hard to bring you back to balance. This extra energy required burns calories for many more hours after your session.
________________________________________________________________-
Age in good health
Sarcopenia is the medical term for the dramatic reduction in skeletal muscle that occurs as we age and become less active. Lifting weights will slow, delay, and even reverse this process to keep us stronger, healthier and happier throughout our entire lives
Antiageing. You lose muscle and strength as you age, however if you strength train you will develop and retain your strength and muscle mass helping to maintain your youthful shape.
According to recent research, compared to women who don’t participate in strength training, women who lift weights reduce their risk of type 2 diabetes by 30% and their risk of cardiovascular disease by 17%!
As lifting weights has also been shown to delay or prevent Alzheimer’s and Dementia, a lifelong enjoyment for weight training can make it possible to live longer while keeping our independence and quality of life.
summary
#teamruby 
Leave a comment