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A Few Resistance Training Factoids

Writer's picture: Chris BatesChris Bates

- Resistance training (weight training) provides a full workout of your muscles. The combination of full flexion and full extension results in full activation of the muscles. Your body then learns that it needs to use these muscles for work, so when it needs to burn calories, it will specifically preserve lean muscle and burn fat.



- Primarily exercising via cardio will result in burning approximately 50% muscle and 50% fat, typically resulting in a higher body fat percentage, even though overall weight may be lower. Eventually, the weight loss will balance out due to muscle loss, and the remaining muscle will not be able to burn further fat, causing no further change to occur. This gets a lot of people stuck and frustrated. The reason for this is that, during a primarily cardio based workout, the muscles are not fully activated, therefor, there is not a strong signal sent to the body identifying a need to preserve lean muscle, so when the body begins to burn, it burns muscle as well as fat.


- A study showed that when three groups were tested – group 1-diet only, group 2-diet and cardio, group 3-diet and strength training, the diet and cardio burned more muscle than the other groups. The diet and strength training burned more fat and retained more muscle, resulting in a lower body fat percentage and a more toned appearance.


- When someone wants to lose a “quick 20 pounds” or something similar, it is possible, but unless a proper foundation is set, and your body is put into a state where the environment is conducive to burning fat and preserving lean muscle, your weight loss will not be strictly fat loss. It will be part fat, part muscle, and will not be sustained. This is equivalent to wanting a house built as quick as possible. We can throw up 4 walls and drop a roof on top and claim that we build a house. But without a foundation, and all the necessary structural support, it will fall apart as soon as we stop holding it. This is why many people who take drastic measures and lose weight quickly end up gaining it all back and more.


- Resistance training is the only type of training that is beneficial for your body and your bones (muscular and skeletal systems). It has been documented to prevent and even reverse osteoporosis and can help gain and retain mobility and functionality.


- These workouts do not have to be done with heavy weights. The movements and activation of the muscular system is the most important factor with resistance training. These movements send a strong signal to your body to preserve lean muscle and only burn fat.


- When resistance training begins, it is not uncommon for overall weight to stay the same for a period of time. During this time, your body is changing via body re-composition. Your body is burning fat, but it is also building lean muscle, so overall weight often stays the same temporarily. This is why regular progress pictures, as well as regular weigh


-ins are important. This becomes very frustrating to people, until they start seeing the physical changes, such as body parts becoming more tone and firm. Eventually, your body fat to lean muscle percentage ratio will shift, and the excess fat will start burning off at a faster rate than new muscle can build. This is when consistent weight loss begins, and this weight loss will be composed of all fat. This is the goal. Healthy, sustainable fat loss only occurs when the body becomes an environment of lean muscle retention and gets familiar with using fat as fuel. This does not mean you will get “bulky”. It simply means your body will learn to fortify and maintain its muscular system while sacrificing fats for fuel. You will not get bulky unless you want to get bulky.


- Resistance training is the only type of training that will keep your whole body tighter while losing weight. This is because muscles firm while fat burns.


- Resistance workouts are not “workouts for bodybuilders”. They are workouts for people who want a healthier body overall. They are for people who want a lower body fat percentage, and people that want to feel better.


Let me know in the comments if you agree, disagree, or have personal experience with any of the listed info. Reach out to me at grow@project-bates.com for more information on starting your personal journey with me at Project Bates!!!


- Chris


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