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Are you weight-bearing?

If you've recently decided to take on a new fitness program, you probably have one of two goals: lose weight or get slim and taut. Lifting weights has a place if you are aiming for both (or both) of these goals, but you may be inclined to retire from the weight room for fear of growing up. You certainly are not alone if you believe this way of thinking, but rest assured that you do not have to avoid the weight room all the time in favor of the whole cardio.

Shauna Sacco, a certified dietician and certified personal trainer at The Houstonian Club in Houston, often encounters this misunderstanding about weightlifting among their private clients and group fitness members.

"Strength training with heavy weight is still one of the best weight loss exercises, and I will always encourage women to give it a try," said Sacco.

"Many of my female clients will not touch anything more than 5 pounds for the fear that they will become 'bulky' instead of turning to cardio to achieve their weight loss goals, "she said. "In reality, they have it backwards – weight training with heavy weights is an effective way to get lean because it depletes the stored fuel of the muscles, in response the body will pull out of fat reserves to replenish that fuel, so where is a cardio Training stops When you do that, weight training keeps the body long calories after you've taken off your weights. "

In addition, Sacco said: The more muscles we gain through strength training, the more energy we need to build and sustain them Turning leads to long-term fat loss.

"The 'bulk' to which my clients refer occurs when we build muscle but do not adapt our eating habits to facilitate weight loss," said Sacco. "Starting a new exercise program triggers an increase in ghrelin, our 'starvation hormone' in the body, so it's important to continue to be disciplined with our diet and get plenty of filling fiber and protein to quench the cravings."

In other words, choose more quality post workout snacks instead of empty carbs and sugary drinks to really avoid "bulk" which in the end could only be extra fat if you eat more than usual. Protein-rich snacks like a banana or toast with peanut butter will rebuild, repair and enhance your post-workout muscles.

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