Why Lifting Weights is the Real Fat-Burning Superstar
When it comes to burning calories, cardio has long been the queen of the fitness world. Whether it’s sweating it out on the treadmill, spinning like a maniac, or dancing through a Zumba class, cardio gets your heart pumping and those calories burning. But here's a little secret: when it comes to burning fat, weight training is the real superhero—and not just for gym buffs, but especially for women, particularly those approaching or going through menopause.
So, let’s dive into why weight training is so important, how it stacks up against cardio, and why it’s especially vital for women navigating the changes of perimenopause and menopause.
Cardio: The Calorie Crusher
Cardio, short for cardiovascular exercise, is any activity that raises your heart rate and gets you breathing harder. Running, cycling, swimming—you name it. And yes, it’s a great way to burn calories in the short term. A solid 30-minute run can burn somewhere around 300-400 calories, depending on your pace and weight. That’s like burning off a doughnut—if you don’t immediately reward yourself with one afterward!
However, the calorie burn from cardio stops almost as soon as you stop moving. Once you step off the treadmill, your body pretty much says, "Thanks for the workout, now I’m going back to normal." Your metabolism doesn’t get much of a boost, and those burned calories don’t necessarily translate into long-term fat loss.
Weight Training: The Fat-Burning Powerhouse
Now, let’s talk about weight training. When you lift weights, you’re not just burning calories in the moment—you’re also setting your body up to burn more calories long after you’ve finished your workout. This is due to something called the "afterburn effect," or excess post-exercise oxygen consumption (EPOC) if you want to get fancy.
When you lift weights, you create tiny tears in your muscle fibers (don’t worry, this is a good thing). Your body then has to work hard to repair those muscles, which means it keeps burning calories for hours, even days, after your workout. (Protein is particularly important during this time.)
This process helps increase your muscle mass, and the more muscle you have, the more calories you burn at rest.
But here’s where it gets really interesting: weight training is especially effective at burning fat. While cardio can help you lose weight, it can also lead to muscle loss, especially if you’re not careful about your diet. Weight training, on the other hand, helps you maintain and even build muscle while you lose fat. That means you’re not just getting smaller—you’re getting stronger, leaner, and more toned.
Why Weight Training Is a Must for Women—Especially During Perimenopause and Menopause
Alright, ladies, this one’s for you. Weight training isn’t just for bodybuilders and CrossFit enthusiasts. It’s incredibly important for women, especially as they approach and go through menopause. And here’s why:
Hormonal Changes and Muscle Loss: During perimenopause and menopause, your estrogen levels drop. This can lead to a loss of muscle mass (a process called sarcopenia), which can slow down your metabolism and make it harder to keep off extra pounds. Weight training helps counteract this by building and maintaining muscle, keeping your metabolism revved up even as your hormones shift.
Bone Health: As estrogen levels drop, women are also at a higher risk for osteoporosis, a condition where bones become weak and brittle. Weight-bearing exercises like lifting weights stimulate bone growth and help maintain bone density, reducing your risk of fractures and breaks.
Fat Redistribution: Ever notice how fat seems to shift to your belly as you get older? You can thank menopause for that. But weight training can help you manage where your body stores fat, making it easier to maintain a healthier and more balanced body composition.
Mental Health Boost: Weight training isn’t just about physical strength—it’s about mental strength too. The focus, discipline, and confidence you gain from lifting weights can do wonders for your mood and self-esteem, which is especially important during the emotional rollercoaster of perimenopause and menopause.
Functional Strength: Let’s face it, life doesn’t get easier as we age. Whether it’s lugging groceries, playing with grandchildren, or simply getting up from a chair, maintaining functional strength is key to staying independent and active. Weight training prepares you for the physical demands of everyday life, helping you age with grace and strength.
How to Get Started with Weight Training
If the idea of weight training sounds a little intimidating, don’t worry! You don’t need to start by deadlifting 200 pounds. Here are some simple steps to ease into it:
Start Small: Begin with lighter weights or even bodyweight exercises. Push-ups, squats, and lunges are all great ways to build strength without any equipment.
Seek Guidance: If you’re new to weight training, consider working with a personal trainer (such as myself) who can show you proper form and help create a routine that fits your goals. I am more than happy to offer advice and have lots of videos on my YouTube channel that may be able to support you in the meantime. https://www.youtube.com/@EmpowerWithTeri
Consistency Over Intensity: You don’t need to lift every day or push yourself to the max. Aim for 2-3 weight training sessions per week, and remember that consistency is key. Your strength will build over time.
Mix It Up: Combine weight training with your favorite cardio exercises to keep things balanced. This way, you get the best of both worlds—heart health and muscle strength.
The Bottom Line
While cardio has its place in any fitness routine, weight training is the real champion when it comes to burning fat, building muscle, and keeping your body strong—especially as you age. So, ladies, don’t shy away from the weights! Embrace them as your new best friends in the fight against the changes that come with perimenopause and menopause. After all, who doesn’t want to feel strong, confident, and fabulous at every age?
So, the next time you hit the gym, head over to the weight room and start lifting. Or even better, come and join me in one of my in person or online circuit training classes.
Your future self will thank you!
If you would like to learn more about women's health and wellbeing, or would like to work with me one on one, please do contact me at empowerfrance@gmail.com
Comentários