![]() The trainers we spoke to weren't surprised at all by the research. ![]() And review of research published recently in the journal Sports Medicine concluded, "Resistance training reduces body fat percentage, body fat mass and visceral fat in healthy adults." ![]() A new study published in May found that weight training actually changes your body at the cellular level in a way that causes you to lose fat. Recent research backs up what Westcott is saying. "People say, kind of surprised, 'Well, I haven't lost weight, but I'm wearing different pant sizes.' If we didn't have scales, just had full-length mirrors, people would do a much better job of deciding what kind of exercise they should do or not do." But the muscle you are gaining (while you lose that fat) is more compact than fat, Westcott. Wayne Westcott, a fitness researcher, told WBUR in an interview. People think that just because you don't always lose weight when you're weight training, you aren't losing fat, Dr. Reality: It's actually an excellent way to lose the flab. MYTH: Weight training won't help you lose weight. And if you want to get huge muscles, she adds, you can do that, too - that's just a different program. The initial visible results can be especially dramatic, says Brown-Rowan, including pounds lost and big gains in strength. What will happen instead? If you start regular weight training, trainer Aryan Siahpoushan says, you become stronger and build lean muscle mass. "Sure," trainer Blanton Brown-Rowan laughs, "that's true if you consume upwards of 3,000 calories a day and work out four-plus days a week with really heavy weight loads." That's a specific program, she says, "that a person would follow for that goal." So bottom line: You're only going to get huge if you really want to and try super hard. Reality: Regular weight training can help you build lean muscle mass. MYTH: Weightlifting will make you Arnold Schwarzenegger huge! To give you a little inspiration, we talked to four experts who helped us bust common weight training myths and tell us why we should head down pump-iron alley. Turns out there are loads of good reasons to add weight training to your regime or maybe even switch to it as a mid-pandemic fitness goal: improved movement control, better cognitive abilities, enhanced cardiovascular health, better bone development, reduction in chronic pain - and just plain old feeling better. There are some pervasive myths about weight training - also called strength training or resistance training - that need some serious busting. Plus, who has the time? If you're like me, on a tight schedule with a job, family, pets, etc., a cardiovascular workout may seem like a better use of limited time. But weight training? It seems kind of involved (requires complicated machines, right?), possibly embarrassing (I can't lift heavy things!) and my goal is not to get huge biceps (WWE anyone?). ![]() Don't get me wrong: I am a regular exerciser who usually fits in a quick run after work. There are many people out there (ahem, this writer included) who aren't sure weight training is for them. It can help stave off chronic illness and manage weight gain. ![]() Weightlifting or other forms of strength training can be a smart addition to your exercise routines. ![]()
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