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Should I be lifting weights if I want to lean up?

Does losing or adding muscle really affect your metabolism?

Yes, studies have shown that adding lean muscle to your body has been shown to burn up to 50 calories more a day at rest, for every pound of muscle gained. Other research has also showed that by following a very basic strength program, the average person gains at least 1.5kg of muscle over the first three months, and increases his or her resting metabolism by about 7%.

 If you have been training with us for approximately between 3-6 months and your goal is to lose weight, please keep in mind about the initial effects of resistance/weight training. This is why we back up our weighing records with girth measures for progress measure.

Although Mondays are an abs /core session. We are building strength and adding lean mass to our trunk region including Abs, Transvers Abs, hips, butts and thighs. Wednesdays, we perform optimal fat burning vigorous intensity exercises using kick-box based drills, and Fridays and Saturdays we perform many resistance based exercises aimed to increase strength and muscular endurance to charge up your metabolism.

Wont weight training make me bulky?

This is a very common question asked by females. Women have the capacity to gain muscle however, nowhere near would the rate a male gain muscle if adopted a lifting program. Majority of woman have such a low percentage of quality muscle tone to begin that by simply gaining approximately 3-5kilograms of lean muscle, they will speed up the fat shredding process, reap metabolism boosting effects and create long term fat loss affects.

So make sure you keep pushing your strength during Mondays, Fridays, Saturdays and fire up your metabolism.

Have you been training frequently and frustrated with your weight loss results?

As you begin to engage in a frequent training program which combines both high intensity aerobic/lifting weight training drills, you will notice that the scales are becoming frustrating. Perhaps your body weight is the same, or maybe it reveals that you have gained weight? Please don’t be upset. Your scales do not reveal what exactly is going on physiologically inside your body. Scales do not show or tell you how much stronger you are, how much fat you have lost, or how much muscle you have gained. The mass size of a kilogram of fat and the size of a kilogram of muscle is very different in size. Just take a look at the images belowJ.


For this reason, clothing or taking girth measures every 4 weeks is a much better reference of where you are at in your health and fitness journey.

But what if fat loss is not my big GOAL? Not a problem! Strength training has many other benefits:

Physical and mental health benefits that can be achieved through resistance training include:

  • Improved muscle strength and tone – to protect your joints from injury. It also helps you maintain flexibility and balance and helps you remain independent as you age
  • weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest
  • greater stamina – as you grow stronger, you won’t get tired as easily
  • prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity
  • pain management
  • improved mobility and balance
  • improved posture
  • decreased risk of injury
  • increased bone density and strength and reduced risk of osteoporosis
  • improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood
  • a better night’s sleep and avoidance of insomnia
  • increased self-esteem
  • Enhanced performance of everyday tasks.

See you on the mat


Abel Doudnik