Day 8/30!
Yesterday I mentioned walking as one of the best methods for weight and fat loss. I mentioned this first because it is the easiest to do, everyone has access to it and we already do it everyday (just not enough!)
However, the real MVP when it comes to fat loss, weight loss & body recomposition is strength training. Putting stress on our muscles is so so important simply just for every day life. As we age, basic movements get more challenging, but functional strength training helps us be able to perform these movements more safely & for a longer period of time. Strength training gives you the ability and freedom to safely continue house work, self-care, playing with grandchildren & live an enjoyable life when you finally retire!
Beyond these important reasons, strength training builds muscle mass and bone density. In our early 30’s bone density can begin to decrease. By age 50 we can lose 1-3% of bone mass each year. Bone density refers to the thickness and strength of your bones - as this declines you’re at a greater risk for injury, fractures and osteoporosis. Strength training is the single thing you can do that actually reverses this trend. Weight training allows you to maintain bone mass and gain muscle to protect it.
If these reasons haven’t convinced you yet that strength training is #1… let me continue! As I mentioned, strength training builds muscle mass. The more muscle mass you have, the more calories you burn at rest and the higher your metabolism. Meaning you can consume more calories without weight/fat gain and burn calories more effectively.
I get strength training may sound scary, you may not know what to do or are scared of gaining too much muscle - but let me assure you it takes years and years of constant discipline to gain the muscle you’re imagining in your head. I just need you to simply lift semi-challenging weights 2-3x/week. This will NOT make you bulky, in fact it will do the complete opposite.
If you’re thinking “what do you know, you’re a nutritionist” … yes this is true! But I am also a certified personal trainer, I just choose to specialize and focus on the nutrition aspect but the two obviously go hand in hand!
If any of these reasons resonated with you, you should be strength training. If you’re over 30, you should be strength training.
If the answer above still points to no ^, you should still be strength training!
My doctor has stressed to me that as I get older (39 and a few weeks 😁) it’s very important for my bone density, as well as my metabolism, to continue strength training