Weight Loss Myths #9 from Runner’s World Magazine

Myths to be covered – (Topics already covered are in bold)

1. To lose weight cut carbs or fat
2. Exercise in the fat-burning zone
3. Mini-meals are better than three hearty ones
4. Lift less weight with more reps to get toned
5. You can “make up” weekend splurges
6. You have to ban “bad” foods
7. Eating at night causes weight gain
8. Low-fat foods are a healthy choice
9. Weight lifting will only bulk you up
10. Running on empty is a smart way to burn extra fat
11. You can spot reduce fat
12. Longer exercise sessions equal better results
13. You can’t overcome your genes
14. Keeping it off is the easy part

Myth – Weight lifting will only bulk you up.

Many runners (people in general) blow off weights for cardio – a bigger calorie burner. They’re also afraid of getting bulky while trying to slim down. But Vazquez, who lost 65 pounds with the help of strength training, say runners who want to slim down need to pump iron. “It makes you stronger and builds endurance,” says Vazquez, “so you can longer and harder, burning more calories for weight loss.” Since muscle is denser than fat, you’ll also shave inches off your body and look leaner.

Plus, cutting calories can lead to losing lean body mass, and weight lifting helps preserve muscle, which is more metabolically active than fat. “it takes extra calories just to keep muscle,” say Vazquez. In fact, studies suggest strength training may boost resting metabolic rate by as much as 7%. And you don’t need to live at the gym to get results. A 2009 study found just 11 minutes of weight training three times a week will boost daily energy expenditure.

Jim’s thoughts -

Well I lost 70lbs., kept it off for 3+ years now, I continue to get faster as I am getting older. Hmmm. How?

1. I did figure out my diet, that was a biggie.
2. I figured out that just running on a treadmill was just not good enough, since the body adapts to the exercise. So mixing in swimming, cycling, spinning, running outside and so on helped dramtically.
3. I started to lift weights. Mostly guessing in the beginning, but slowly figured out how to do it properly MADE A HUGE DIFFERENCE.

So here is my thoughts – Lifting weights had a huge impact on my weight loss. Not only did toning and firming up the muscles make the clothes fit better, it allowed me to run longer/faster and pushed me to new limits of fitness. Add weight lifting to your fitness journey. You will not turn out to be an Arnold, unless you what to be an Arnold. Lifting weights completed the puzzle to my journey in weight loss. It continues to this day to be an important overall fitness and health.

Until next time, your Fitness Buddy!