Weight training provides numerous other benefits in addition to weight loss. Weight training can support weight loss by burning calories during and after workouts and by preserving muscle mass to prevent your metabolism from slowing down. Therefore, as you lose fat and gain muscle, you may lose inches from your waistline but see no change on the scale.ДЄll in all, adding weight training to your workout routine along with cardio exercise and a healthy diet is a great way to support weight loss. ThatвЂ™s because muscle is denser than fat, meaning it takes up less space on your body pound for pound. Weight training helps preserve muscle mass during weight loss, thus increasing fat loss and keeping your metabolism from changing too much ( 11, 12).ДЄlthough weight training will contribute to fat loss, you may not see a large change in the number on the scale, depending on your starting weight and goals. When you lose weight, youвЂ™re not losing pure fat - rather, youвЂ™re losing fat mass, glycogen stores, and muscle.

In fact, studies have shown that your metabolic rate can stay elevated for up to 72 hours after a workout ( 9, 10). Research also suggests that your metabolic rate is increased after weight training, meaning youвЂ™re still burning additional calories hours after your workout has ended. Thus, itвЂ™s typically best to add both weight training and cardio to your workout regimen ( 6, 7, 8). Simply put, muscles are metabolically efficient and support weight loss by burning more calories at rest. However, weightlifting can support weight loss by building muscle mass. Cardiorespiratory training, also known as cardio - which includes running, cycling, and swimming - burns more calories per workout session than weight training ( 5). Though lifting weights can burn calories, itвЂ™s not the most efficient way to do so. a combination of eating fewer calories and increasing physical activity.

burning more calories through exercise than you consume.

eating fewer calories per day than you need.

In order to lose weight and burn fat, you need to be in a calorie deficit, which can be achieved in three main ways: Thus, you donвЂ™t need to worry about looking bulky from lifting weights. ItвЂ™s difficult for most women to build substantial muscle mass due to their low levels of anabolic hormones like testosterone, which are needed for muscle synthesis. If youвЂ™re worried that youвЂ™ll suddenly bulk up from lifting weights, rest assured you wonвЂ™t. In order to build substantial muscle mass, you need to lift heavy weights and eat more calories than you burn - and even then, it can take months to years ( 1, 2).ДЇurther, women typically have lower levels of anabolic - muscle-building - hormones such as testosterone and growth hormone, which means itвЂ™s harder for them to gain muscle mass ( 3).ДЇactors such as genetics, diet, and body type, as well as exercise load, volume, and intensity, also affect the rate and extent to which you can build muscle ( 4). However, while you can build muscle with weightlifting, becoming bulky is difficult. Weightlifting - also known as resistance training - was once reserved for bodybuilders due to the myth that lifting weights makes you look bulky.

Womens wieight lifing routine