18/11/2021
I wrote this post some time ago but it popped up in my newsfeed today and wanted to share with my new audience…
Why we REALLY tell you to lift weights ALL THE TIME!!
(No, it's not because we want you to get 'bulky!')
I'm one of those people who is very motivated by my Fitbit, or anything that tracks data for that matter, so while I was fiddling around with my Fitbit App this morning, I stumbled across some really interesting data that was caught from my activity this past week. I'm hoping it may open some eyes of some people who are still struggling to see weight loss or shape change, yet spend their hour (or more) at the gym on the treadmill without effectively doing any resistance (weighted) training.
Sooooo, last Sunday I took part in a Fun Run. It took me a little over an hour to run that race (yep, I'm slower than a wet week!), but I pushed my body as much as I could for that time, elevated my heart rate to peak levels, and burned some serious calories whilst the race was taking place. After that race I spent the day on my feet at Luna Park with my family, completing a total of 19,107 steps. That afternoon I was both physically and mentally exhausted, and more body hurt for days from pounding my feet on concrete for that short space of time. What I saw on the Fitbit data was that my body was only effectively burning extra calories while i was running. Soon after, my heart rate dropped to normal levels and even though I was on my feet all day and I was aching, I only burnt 2718 total calories for the day (most of them being while I was hurting - A LOT!
Then yesterday, I did a short weighted legs session (squats, leg extensions, split squats, goblet squats and mid-weight deadlifts). The sessions took me about 45 minutes (including rests in between sets). I spent the rest of my day either sitting behind my desk at the gym, or standing with clients whilst they trained. I did do a 20 minute easy walk on the treadmill to kill some time in the afternoon, but apart from that I'd say the rest of my day was fairly easy on my body.
What shocked me was that I only did 12,518 steps (about average for me), I burnt a whopping 3015 calories for the day, with my body being in 'fat-burn zone' for about 7 hours of that time!!!!
The graphs speak for themselves, really. And while I know that these tracking devices are not always accurate, I think it gives a damned good indication of what your body is doing.
I am not in any way saying that cardio does not assist in weight loss. I have been one of those people who went to the gym, rode the exercise bike for an hour 3-5 times a week, and shed many kilos.... But I only got 'skinny', not lean, or shapely, and it took me a lot of time at the gym (and let's face it, who has time these days?).
Lately my training days consist of weights only. (with a few interval runs / treadmill walks when I can fit them in - more for some time out than for anything fitness related).
Don't be afraid to step out of your comfort zone - lift a little heavier than you think you can. If you've never lifted a weight before, don't be afraid to ask for our help. Our job is to empower and help you change in whatever fashion that you wish.
Nic x
