Do you want to know how to lose weight but not have to run a single step? I have trained at least 20 people who have lost 10kg or more without running a single step in the process. Due to injury, illness or just the pure hatred of running, they could or would not participate in impact aerobic training.
In a recent scientific study, it was found that if a person cannot or does not want to participate in aerobic training, you can achieve the same results for body fat loss by completing an appropriate volume of resistance training (Camero et al 2014). This is one of many studies that talk about resistance training helping body fat loss. This study itself was conducted on overweight women only though so we can only draw relevance to women from this study.
However, there are also studies that talk about the benefits of resistance training for body fat loss for men as well. Mekary et al (2014) demonstrated that in men, weight training has the strongest association with waist circumference not increasing.
So, in essence, it is possible to achieve fat loss with an emphasis on good nutrition AND resistance training. This does not mean that I am advocating for not completing aerobic training. However, there are a number of chronic illnesses and injuries that prevent people from completing aerobic training, so it is a great alternative for you, if you fall into that category.
So, what is resistance training?
In my experience, this is the definition that I have worked with, that comes from many different approaches:
“Resistance Training is any training which places more stress, or stimulus on the body to provide force that is more than what is normally performed in everyday activities.”
This can be explained by a few simple key points:
- Individual differences – A sedentary office worker who completes no outside structured exercise or physical activity will have a lower “threshold” for resistance training then will someone who works lifting, carrying and in manual labour each day.
- Progressive Overload – No matter the CURRENT activity level of a person, progressive overload is the same. You gradually increase either the volume or intensity of the resistance that is applied.
- What is volume? It is the total amount that is moved or force is applied to across a session. This could be counted in repetitions, kilograms moved etc.
- What is intensity? It is the percentage of your maximal lifting capacity that is completed in your workload.
These points are critical for you to complete if you are just starting out. There are other concepts that are important but, in my experience these ones are the most important to know about and to follow initially.
OFFER:
I have included a really basic body weight strengthening program for you, if you are just starting out at home with no equipment and have no current or previous injuries, or illnesses that are impacting on your health and wellbeing. This program is probably not quite enough to lose 10kg without some serious nutritional input, however it will be a start for someone who has never done exercise before at home.
If you are interested in more information about resistance training, especially for weight loss, please click on the contact us link to provide us your information so we can call you.
Please click here to register your interest for more information about resistance training!
We provide online training programs, and face-to-face programs to help you along the way, so distance is not a problem!
So, the summary of this very important information is that EVERYONE can get stronger. And EVERYONE can benefit from resistance training. Even if you think you cannot, please just ask. It might be the best thing you have ever done.
References:
1.http://www.researchgate.net/publication/269726297_Weight_training_aerobic_physical_activities_and_long-term_waist_circumference_change_in_men
Mekary, R.A et al. 2014. Weight Training, Aerobic Physical Activities, and Long-Term Waist Circumference Change in Men. Obesity.
2. http://onlinelibrary.wiley.com/doi/10.1002/oby.20568/full (