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One of the biggest mistakes when trying to lose weight is omitting weight training from your work-out regimen. Weightlifting is an exercise that uses resistance to strengthen the musculoskeletal system. Cardiovascular exercise and low-fat eating alone is not an effective way to lose fat because it often results in muscle loss.

Research indicates we lose about one-half pound of muscle every year of our lives after age 30 unless we incorporate a safe and regular strength training workout into our routine. Our overall physical well being can be improved by muscle gain or deteriorate by muscle loss.

Building muscle by resistance training and proper nutrition is the most effective way to change your physical appearance, improve your health, and boost your self esteem. No matter your current fitness level, training with weights will improve overall physical well being and endurance. A balanced fitness routine should include at least 2-3 weight training sessions per week that involves precise controlled movements for each major muscle group.

As difficult as it may be to get started or continue with a strength training routine- remember that weightlifting provides results and benefits that cannot be achieved by any other exercise or activity. The positive changes to your energy level, health, physical appearance and mental state are well worth the effort.

Eight Great Reasons to Weight Train:

Increased Muscle Mass Will Boost Metabolism
Building muscle will result in your body burning more calories at a resting level than fat. The more muscle you build, the more calories your body will burn in a 24 hour period. Your overall weight may not change, but you will gain muscle and lose fat. Over time you should notice decreases in waist measurements and body fat measurement. After the age of 30, the body produces a reduction in basal metabolic rate (BMR) each year. This means we burn fewer calories and more will be stored as body fat. By increasing lean muscle mass throughout your body, you will increase your BMR.

Resistance Training Helps Prevent Aging
Lifting weights will help one to age gracefully and grant them a better quality of life over the long run. Stronger bodies are more resilient, are injured less by falls, and are able to heal more quickly. Resistance exercise training also improves the functionality of the musculoskeletal system and has been shown to prevent osteoporosis, loss of body mass, back pain, and other disabilities

Weightlifting Strengthens Bones
Studies indicate that safe resistance training will increase bone density and prevent Osteoporosis.

Strength Training is Good For Your Heart
Weight Lifting has been shown to benefit the cardiovascular system by increasing HDL – High Density Lipoprotein (good cholesterol) and decrease LDL – Low Density Lipoprotein (bad cholesterol) in addition to lowering blood pressure.

Exercise Reduces Stress and Anxiety
Countless studies show that exercise is one of most effective methods for stress management. The ability to handle stress and anxiety improves when the positive changes that occur with a healthy diet, exercise and resistance training begin to take shape. Weight training also aids the body fall asleep quicker and get better quality of sleep.

Lifting Weights Will Increase Energy Level
Those with a higher percentage of lean muscle mass also have more body strength, endurance and better overall performance of everyday tasks. Muscles utilize energy more efficiently to produce movement allowing one to participate in physical activity and day-to-day activities with more gusto and endurance.

Strong Muscles Improve Posture
Strong lean muscles will improved your balance and coordination, giving you the ability to stand and sit straighter and more comfortably. The way you sit and stand are influenced by the health of the muscles in your neck, shoulder, back, hip and abdominal- the stronger those muscles are, the better your ability to hold yourself up with ease.

Resistance Training Will Reduce Risk of Injury
Another benefit of building lean muscle mass is flexibility and strength. The increased flexibility reduces the risk of injury to your muscles, tendons, and ligaments. The chance of back and knee injuries are diminished by building muscle around these areas. Stronger muscles are more resilient which improves our balance-decreasing the chances of falls or accidents. Our muscles also function as shock absorbers and serve as important balancing agents throughout our body.

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Brad Halpern -
About the Author:

Brad Halpern is the founder and CEO of Eggology, a consumer retail company launched in 1995 after enjoying widespread success among bodybuilders and other savvy health aficionados with its flagship 100% all-natural, certified Organic Liquid Egg Whites. Eggology is the only company that utilizes only fresh pasteurized egg whites (from eggs just three days off the farm), which are 100% pure, organic, USDA approved, kosher and Certified Humane. The company also uses an independent lab to test for salmonella and listeria, meaning food-lovers can enjoy the company’s products cold, hot, cooked, or raw. More info and recipes at the Eggology Blog.

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I want to have muscles and be lean and slim.. Should i do cardio before or after weight training?
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weight loss, fitness, exercise, work out, body building, strength train, eggology, diet, physical, wellness

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Why We Need Muscle Mass to Lose Fat & Best Reasons to Weight Train