More on the benefits of strength training and fat loss (Continued… from ‘’)

My last blog really has nothing to do with actual Ironman training. People aren’t signing up for a 2.4 mile swim, 112 mile bike and 26 mile run as a weight loss plan…they are doing so because it’s #badass. I’m trying to make a point that steady state endurance training in general is not the most efficient way to lose body fat. It actually reminds me of why I left my career as a software engineer to help others. 12 years ago I figured out the benefits of strength training and I wanted to share that with others. I stopped running, started doing high intensity interval training, cleaned up my nutrition and I was no longer 200 lbs. I would see busy women on the elliptical trainer every morning for 45 minutes and their bodies never changed. They were dedicated and giving their precious time in a quest to feel better about their bodies. I had something I could do with them for 45 minutes and it would greatly change their body composition. I could tailor a workout and nutrition planspecifically for them…enter TayloredFit.com!

The great news is people are figuring this out! New forms of high intensity training and strength training has exploded over the last 10 years. You have bootcamps, orange theory, body pump, tabata workouts, crossfit style workouts. There are so many options for both men and women looking to reduce body fat!

Below is a simple example of why strength training works better than cardiovascular training to reduce body fat. Here is an example of a 150 lb female with a goal of fat reduction.

Lady A: She does 45 minutes on the elliptical, stationary bike or treadmill at a steady state and burns 450 calories. She has now burned a total of 450 calories.

Lady B: She does 45 minutes lifting heavy weights to increase, strength, “tone”, or power and burns 250 calories. But…she’s not done burning! She’s building muscle and her metabolism is cranked up. She will continue to burn more for hours and even days as a result of this 45 minute session. That adds up to a lot more than 450 calories as a grand total!

Lady C: She does a 45 minute high intensity metabolic circuit and burns 450 calories. She has now burned the same amount as Lady A, but she’s lifted weights to do it! She’s going to experience some of the same benefit that Lady B did with the increased metabolic rate after her workout session. She now has the potential to burn the most fat of all scenarios.

The best part of strength training…you’ll feel awesome…stronger inside and out. No, you won’t GET BIGGER! It is sooo hard for females to build muscle. If you have a calorie deficit it’s nearly impossible. If your nutrition is on point you’ll do nothing but burn FAT! Because I’ve tried so many different workout routines I like to use myself as an example. When I was my strongest ever, squatting some serious weight, I was my smallest package. Lifting just makes you a tighter package. Heck, I just did my tabata class (Lady C) two Monday’s in a row (after not lifting for 3 months) and the number of ‘you’re looking great’ comments I’ve heard this week is pretty high. Unfortunately you can’t get those kind of results with steady state running, biking, and swimming. But beyond looking better…lifting makes me feel better. It makes you stronger, it makes you feel tighter, it gives you an inner sense of strength.

Get it?