Still questioning strength for fat loss? Via: @bretcontreras1
*PLEASE SHARE SO WE CAN CORRECT THIS MISCONCEPTION!*
Many people, especially women, worry that weight training is going to make them bigger. Your size is mostly dependent on how much you eat. Strength training will help you look better at any given body weight. Since muscle is 15% more dense than fat, it will cause you to get smaller and occupy less overall space. This is true whether you weigh 250lbs, 200lbs, 150lbs, or 100lbs. The smallest you will be at any given body weight is when you are the strongest and fittest at that weight.
I learned about the density of tissues as a PhD researcher, but I’ve been aware of this phenomenon for a long time. Over my 21 years of experience as a personal trainer, I can’t tell you how many clients ate the same and stayed the same weight over the course of a year of hard training, yet still ended up needing new clothes because their waist sizes shrunk significantly. This is also true for the legs; despite gaining tremendous lower body strength, the legs actually become smaller overall because of the simultaneous fat loss and muscle gain.
This phenomenon is known in fitness circles as “recomping.” Every fitness professional who works with ample clients in person is well aware of it. Some sleazy con-artists purposely play on women’s fear of getting bulky and try to convince them to abstain from lifting weights and gaining strength. Of course they fail to educate their clients on the role of diet in this matter. This fear-mongering is unacceptable and these charlatans need to be called out.
I wrote a blog post 2 years ago titled, “Strength Training is Fat Loss Training.” Please Google it. In addition, please swipe left to watch a video and see examples of women who have improved their fitness through strength and conditioning.
DO THESE WOMEN LOOK BIGGER? DO THEIR LEGS LOOK BIGGER? DO THEY LOOK LIKE BULKY, MALE BODYBUILDERS?
No, they do not. They got smaller because they kept their caloric intake the same while gaining strength. Weight training is the best form of fat loss training over the long haul. Please don’t believe the lies.