Fit Fridays!

The importance of Weight Lifting..even if you don't want to look like "The Situation"...

I promise to all my lady readers, it is JUST as important to lift as it is to get those 40 + mins of cardio!

See some of the amazing benefits below: 

1. You'll Lose 40 Percent More Fat

If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn't pump iron. Why? The lifters' loss was almost pure fat; the others lost fat and muscle.

2. You'll Burn More Calories

Lifting increases the number of calories you burn while your butt is parked on the couch. That's because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn't lift.

3. Your Diet Will Improve

Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn't follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true—sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.

4. You'll Handle Stress Better

Break a sweat in the weight room and you'll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. 

5. You'll Be Happier

Yoga isn't the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

6. You'll Build Stronger Bones

As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.

 7. You'll Live Longer

University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with "exceptional survival," defined as living to the age of 85 without developing a major disease.

8. You'll Get into Shape Faster

The term cardio shouldn't describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise—so you save time without sacrificing results.

Stop being scared or letting ONLY the men around the free weight bench, go over there and grab some 10lb-ers yourself! within just a few days you will not only FEEL but SEE the benefits of lifting!


Hope you all have a wonderful weekend! I am hoping to get a lot of "productive" things accomplished this weekend, as well as maybe go hiking on a new trail!