top of page

Strength Training...One of the best weight loss strategies.

Hey listen let's me just get straight to the point. 

If you want any weight loss program to work you have to perform "Strength

Training". It's absolutely imperative during the course of a lifetime not only for

weight loss goals but also for general health and well-being.

For years we have been told to diet the excess fat from our bodies and throw in

some fast walking to hasten the process. But The trouble with this is that the low

calorie restricted diet would throw the body into starvation mode, with the body

holding onto the fat and using precious lean muscle tissue for energy.

Now this would "Lower Your Metabolism" causing greater muscle loss and once the

diet was broken the original fat returned, and you would have greater chance of

gaining even more fat.

I know a lot of people that has experience this. 

It's really a "A Vicious Cycle"

Eventually, your body would become used to the diet and then you will reach a

point where nothing was happening.

So the question is what do you do now?

You Try weight loss supplements, creams, massage, toning tables, drugs and a m pretty sure the list goes on.  You should know by now that these don't work. There's really a better way, it's simply...

"Strength Training"

Many studies are showing that Strength Training is a superior method for weight

loss. (Ladies hear me out, you won't bulk up by using weights, you don't have the testosterone to get big and muscular, so don't worry). If you don't incorporate Strength Training into your weight loss program then look forward to some "disappointing results".

The days of strength training three to five days a week in the gym, an hour at a

time are long gone. That just doesn't work. 1 to 2 short strength-training workout a

week done at home or in the gym will melt away more fat than you would have

ever thought possible.

So let's talk Fats, Figures and Cardio Work

Now you already know that by increasing the functional muscle on your body,

you increase your resting metabolic rate. Due to the HIGHER metabolic rate you

can now eat MORE calories, which means that you won't need to starve anymore

to lose weight.

In a sense, fewer calories have to be cut back from our daily intake of food and

successful dieting (provided that you eat the right foods) will become more likely.

As far as Fats are concerned, they're burned from the body when cells oxidize to

release energy in the form of exercise. When exercise is done slowly to moderately

for 20 to 30 minutes, then the majority of energy is TAKEN from the fat stores.

It's important to understand that the loss of fat comes from fat cells ALL OVER the

body, NOT just from one or more specific areas. Therefore, fat reduction of a

certain area is not generally possible.

One of the best exercises for the purpose of fat loss is fast walking either indoors on the

treadmill or outdoors. Walk until you are mildly puffing and hold that rate for the

allotted time.

If your cardio activities leave you panting or breathless ~ you are going too hard.

Your energy will be then coming from your carbohydrate reserves and not from

your fat stores.

Nutrition For Weight Loss

Small frequent meals should be consumed during the day each containing a little

protein to maintain muscle and energy levels. (Fasting and Intermittent Fasting is a different story) Foods with vital vitamin and mineral supplements should also be taken on a daily basis.

By decreasing the amount of calories you eat per day to the weight loss amount,

you should start losing weight. Don't go any lower and take progress pictures regularly

to judge your progress. If you don't have an accurate idea of how many calories you're consuming a day, how will you know whether you’re overeating or not?

Another word about diets... They'll send the body into starvation mode; a survival

mechanism from long ago when humans faced periods of famine. Cutting back

on your calories too low will cause the body to lower its metabolic rate, which

reduces its ability to burn fat. At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugar. The same foods we are trying to do without.

Here are some great eating tips for you to consider:

-Reduce both obvious and hidden fats (the bad ones).

-Record food intake to identify problem areas.

-Be aware of times when you overeat.

-Avoid severe food restriction.

-Monitor body fat levels, not weight.

-Aim for moderate fat loss (one pound per week)

This can definitely get you on the right track.


Coach V is a transformation coach then help women transforms their lives through STRENGTHEN. A program that incorporates faith, nutrition, and fitness allowing them to reach their weight loss goals and address other health concerns such as emotional eating, diabetes, heart disease, etc.

If you are ready to learn how to add strength training to your workout routine and eat to each your goal have a 10 minute chat with Coach Vickee today

3 views0 comments


bottom of page