Whilst most people think of weight training as a method to primarily increase the size and strength of your body. Whilst it is true that systematic and carefully planned weight training will help you increase the size and strength of your muscles, weight training does have another string to its bow.
Before we go any further it is best to introduce the idea of Sets and Repetitions for those of you who are not familiar with this idea. Repetition refers to the amount of times you complete the movement, whilst a set is a block of repetitions performed consecutively. As a guideline the last repetition of a set should be very difficult. Multiple sets of repetitions performed at a threshold near to ones maximum capability, as is often performed within a weight training session acts as a powerful stimulus to the body, which will bring about an adaptive process. This adaptive process requires a considerable amount of energy due to the up regulation of the bodies’ metabolic rate. This elevation of the bodies’ metabolic rate can last anything between 24 and 72 hours depending on the intensity of the session and the exercise selection.
Most exercisers who are looking to decrease their weight or body fat often opt for more traditional cardiovascular type exercise such as continuous steady state running or cycling. Whilst this type of exercise will result in a larger energy expenditure during the exercise bout than a typical weight training session, it does very little to the bodies’ metabolic rate in the post-exercise period. So in terms of energy expenditure over a 24-72 hour period weight training produces a more significant effect. If energy expenditure is greater than energy intake then an individual will lose weight, so you can see how weight training is more effective here.
Furthermore weight training helps to preserve muscle mass that can often be lost during periods of negative energy balance when weight loss is the goal. Since most people who desire to lose weight would like that to be from their fat stores rather than muscle tissue weight training is again the way forward.
Generally it is best stick to compound exercises that recruit as much muscle mass as possible such as Squat, Deadlift and Overhead Press. Weight training with a controlled diet will result in a leaner and stronger looking appearance, and is suitable for both males and females of all ages. In future articles I will outline some basic strength training programs.