Given this, we have constructed a list of the top ten reasons females should choose to get down and dirty with some iron as opposed to slaving away on the elliptical (or whatever cardio apparatus they choose to obey).
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. Therefore, the prudent thing to do is incorporate more bouts of weight training while keeping cardio to as low of a frequency as possible (while still achieving your fat-loss goals). In fact a study recently published in the Journal of Applied Physiology showed that concurrent training (combining weight and endurance training) greatly enhanced the metabolic effects of each mode of training on their own.
Essentially, you get more fat-loss from cardio when you combine it with weight training.
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. It appears that the primary mechanism for this is increased mitochondria in cells, via a process known as mitochondrial biogenesis. Mitochondria are basically the “powerhouse” of cells and by increasing these organelles you increase your metabolic rate/daily calorie expenditure. Numerous studies have illustrated that weight training greatly enhances such biochemical adaptations, while doing too much cardio can do just the opposite (decrease mitochondrial content in cells/lower metabolic rate).
When in doubt, opt for the iron over the treadmill… you’ll likely burn more calories in the end anyway.
3. Shapes your curves
Most females feel that the best way to shape their body and achieve a more toned look is by spending hours doing low-intensity cardio. The reality is that the best way to “bring out your curves” is to build strength and muscle. If all you do is constantly endure long bouts of low/moderate intensity cardio then you are basically lowering your metabolic rate while concomitantly losing muscle mass. In the end, you will have lowered your bodyweight but increased your body-fat percentage (i.e. you will look “skinny-fat”). Don’t give in to the idea that you need to be a “cardio bunny” in order to be lean and toned.
The more weight training you incorporate, the more shapely your body will be, and the fact that you will also be stronger will empower you.
4. More energy throughout the day
Weight training actually greatly improves your psychological well-being and enhances your sense of vitality throughout your daily life. It’s not uncommon to feel completely wiped out and lifeless after spending hours on the treadmill; lifting, on the other hand actually boosts “feel-good” chemicals in the brain. In fact, studies show that the heavy weight exercise protocols appear to greatly increase plasma beta-endorphin concentration, which in turn modulates mood in a positive manner.
If you find yourself stressed out, don’t hesitate to take some of that out on the iron… lifting can be very therapeutic.
5. Better heart health, blood lipid profiles, and insulin sensitivity
The heart is indeed a muscle (a smooth muscle) and it can be trained much like skeletal muscle. Most females assume that aerobic exercise is inherently the best way to train the heart and improve blood lipid profiles. While that is true, combining aerobic exercise with weight training actually has been shown to do those factors just as effectively, if not even more.
Not only does weight training reduce Low-Density Lipoproteins (LDL), which is often referred to as “unhealthy” cholesterol, but also it elevates serum values of high-density lipoproteins (which is “healthy” cholesterol).
Moreover, weight training is one of the most effective ways to increase insulin sensitivity. This essentially means that your body is more efficient at utilizing carbohydrates for energy and assisting the muscle-building process, as opposed to storing them and being converted to adipose tissue.
If you want to enjoy some sugary treats without feeling guilty, hit the iron and indulge a bit!
