Weight loss and strength training are a duo to ensure an overall successful weight loss program. Weight training builds muscle, and muscle burns more calories than fat—up to three times more, according to some estimates. "Muscles are fat-burning machines," says Wendy Batts, a regional master instructor for the National Academy of Sports Medicine. "So the more muscle you have, the more calories you're going to burn."

• You have to lose weight first and then strength train.
• If I lift weights I will bulk up too much
• For weight loss I can only do cardiovascular activities

As mentioned before, the more muscle you have the more calories you burn. You must burn 3500 calories to lose a pound. Unless your goal is to be a body builder, by using a normal weight and completing full sets with good form, you will not become a body builder. I am a strong believer in cardiovascular conditioning, for your heart and longevity its absolutely necessary. However, strength training should be including for an overall balanced training. In addition, "Weight training improves your posture, helps your endurance, builds strength and reduces your chance of injuries," Research shows it can also boost heart health, improve cholesterol and increase bone density.

It also slows the inevitable strength decline as we age, as it keeps our muscles from muscle atrophy and allowing it to turn into fat. Lastly, if you think about our daily activities and lifestyles we need our strength to accomplish the simplest task. For example, a woman who carries a purse that weighs 10 pounds on a continuous basis and doesn't do any strength training, within time there is a functional movement (getting out of car with heavy purse) she will more likely injure herself or find some discomfort on her simple daily task.

Strength training can be done in various ways. A gym or weights is not necessary to have as using lots of other equipment the task at hand can be accomplished, Exercise bands, medicine balls, kettlebells, sandbells and so much more can add great versatility and fun into the mix! Weight loss. strength training, cardiovascular, mindful eating and mindful wellbeing is the blueprint for a happy, healthy lifestyle. Call us now to begin your journey!