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Why Weight Lifting for Weight Loss is No Joke for Super Fast Results

Why Weight Lifting for Weight Loss is No Joke for Super Fast Results

Weight lifting is no joke! You can weight lift a few times per week and yield massive results in regards to your weight loss journey, all while getting stronger, more jacked, and feeling great!

In this article, we’ll take a deeper look into weight lifting and things that you probably never knew about it, and how you can get started with it.

What is weight lifting?

Let’s first examine what weight lifting entails.

There’s one internationally know form of weight lifting which relates to Olympic Weight Lifting — the super strong men and women you see competing in the international Olympic Games. There is actually some debate in the Powerlifting world as to whether or not the sport should be considered for the Olympic Games as it’s neighbour sport Weight Lifting already does.

The reason I bring this up is because (if you don’t already know) I’m a Powerlifter, meaning I compete (occasionally) in the sport of Powerlifting, which entails another form of lifting weight (“weight lifting”) in the Squat, Bench Press, and Deadlift movements respectively.

A Powerlifter can compete at his/her weight class and age division, and qualify (depending on the competition) to compete in large federations such as the International Powerlifting Federation (IPF), USA Powerlifting (USAPL), Canadian Powerlifting Federation (CPF) to name a few. I would argue that these large federations are akin to the Olympic Games in many ways from regulatory requirements, drug testing, and more, but let’s surmise that the following forms of lifting weight are to be considered for this article:

  1. Olympic Weight Lifting (Snatch, Power Clean, Jerk, Front Squat)[1]
  2. Powerlifting (Back Squat, Bench Press, Deadlift)[2]
  3. Powerbuilding (Over Head Press, Bent Over Row)[3]
  4. CrossFit (Snatch, Power Clean, Front Squat, Over Head Press, Jerk)[4]

You may notice bodybuilding is not mentioned here, however I did include a term known as ‘Powerbuilding’; it’s quite simple really.

Powerbuilding is basic heavy compound movements for building physical and central nervous system (CNS) strength, whereas bodybuilding focuses on smaller/individual muscular growth/hypertrophy.

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CrossFit has been included as it adopts movements from other weight lifting sports (Olympic Weight Lifting, Powerlifting).

Weight lifting for weight loss, how?

Performing the aforementioned weight lifting movements you can work large groups of muscles with minimal time!

Beyond that simple fact, you will also get an amazing cardio vascular workout while performing the higher repetition Olympic Weight Lifting and CrossFit movements, AND while performing the lower repetition Powerlifting and Powerbuilding movements.

Weight lifting comes down to simple math quite frankly. It’s based on the amount of weight you’re lifting, multiplied by the number of reps, multiplied by the number of sets. This simple formula gives you a daily volume, and when compounded over a week – a weekly volume.

Here’s an example:

Squats 5 sets of 5 (25 total reps) x 150lbs = 3,750lbs in total volume.

Your total volume is reflective of your workload for the day, or week, and to some degree dictates how much muscular growth you’ll have, and how much weight loss you’ll achieve.

In order to lose weight performing weight lifting movements, you will need to achieve a minimum daily or weekly volume total. You can set a weekly volume target of 10,000 lbs for example, and all the weight lifting you perform during the week should total 10,000 lbs lifted.

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Now when you lift 10,000 lbs for the week, you’re almost guaranteed to build muscle or lose weight, unless eating an excessive amount of food (which would be quite counter productive).

When you work your body consistently, such as reaching 10,000 lbs weekly weight lifting volume, your body’s metabolism will begin to speed-up to keep up with it’s need to utilise/burn fats as energy. Your body will also become very efficient at utilising its resources for recovery.

Since you’re now calculating daily and weekly volume, you can also consider your daily and weekly caloric intake – I suggest downloading an app such as MyFitnessPal , and entering your weight loss goals to determine your daily caloric goals.

How weightlifting works

Weight lifting in general will yield 3 benefits:

  1. Cardiovascular development, second
  2. Optimising metabolic function
  3. Improving Human Growth Hormone (HGH) development

All of these will result in weight loss from weight lifting, however I would like to specifically focus on the HGH side.

Men and women experience this development and growth of HGH. In the case of women, consider the Biologically Active Growth Hormone. Let’s examine two studies of Men and Women with regards to Weight lifting:

A study published in the Dec 2006 issue of the American Journal of Physiology-Endocrinology and Metabolism looked at different forms of growth hormone, used different testing methods, and varied weight training regimens. The research found that the role of growth hormone in women’s muscle development may be more complicated than previously thought.

The study’s principal author, William J. Kraemer said:[5]

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We found that growth hormone was responsive to moderate and heavy exercise regimens having 3-12 repetitions with varying weight loading. Women need to have heavy loading cycle or workout in their resistance training routines, as it helps to build muscle and bone.

Next, Brazilian scientists have specifically studied if and how much eccentric weight lifting affected growth hormone (GH) levels. The researchers took measurements of lactic acid and GH in all 16 of the lifters before the workout and then continued to monitor the levels of those chemicals for 30min post-workout.

Both lactate and GH levels were higher in the men who took 3 seconds to lower the weight, but 15 minutes after the workout, the GH of the eccentric lifters was an incredible, hand-clapping, 17 times higher than that of the quick lifters. The specific summary findings were as follows:

Muscular adaptations result from a multifactorial process involving mechanical, metabolic, and immune/inflammatory factors in addition to various hormonal responses. Therefore, if the emphasis in resistance training periodization is to induce a greater acute metabolic stress and GH response, we recommend manipulating the eccentric movement velocity.

I specifically referenced a study that examined how a male weight lifts to increase GH response, because the simple fact should be widely known that weight lifting will undoubtedly yield a response in growth hormone in men.

How to start weight lifting

To start tracking weight lifting, you can download an app such as Strong Lifts to help track your weight lifting workouts.

Alternatively, you can download preset program templates such as The Texas Method by Mark Rippetoe, or 5-3-1 by Jim Wendler.

Hop on some forums such as BodyBuilding.com, or visit T-Nation.com for great weight lifting advice.

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As a fitness coach, you can also check out my profile for my health and fitness YouTube channel for specific workout videos and advice!

Stay consistent and keep yourself honest – meaning don’t miss workouts and expect amazing results.

I also suggest you integrate intermittent fasting (“IF”) into your weekly routine — fasting 16-18hrs every few days. You’ll gain so many benefits in terms of boosts to metabolism, and HGH production, that you’ll be shedding weight in no time.

Conclusion

Whether you’re considering high repetition weight lifting such as CrossFit, or leaning more towards lower repetition training styles such as Olympic Weight Lifting or Powerlifting, as long as you stay consistent and honest you’ll see results!

Stay on top of the numbers (daily, weekly volume, and calories), track your progress, and watch the extra fat fall off your body while you get super strong!

Featured photo credit: Unsplash via unsplash.com

Reference

[1] Wikipedia: Olympic weightlifting
[2] Wikipedia: Powerlifting
[3] BodyBuilding.com: Powerbuilding
[4] Wikipedia: CrossFit
[5] Kraemer, Jeff S. Volek, Barry A. Spiering and Carl M. Maresh of the University of Connecticut, Storrs; Bradley C. Nindl, U.S Army Research Institute of Environmental Medicine, Natick, Mass.; James O. Marx, The University of Pennsylvania, Philadelphia; Lincoln A. Gotshalk, University of Hawaii at Hilo; Jill A. Bush, University of Houston, Texas; and Jill R. Welsch, Andrea M. Mastro and Wesley C. Hymer, The Pennsylvania State University, University Park, Penn. The The American Physiological Society published the study: Chronic Resistance Training in Women Potentiates Growth Hormone in Vivo Bioactivity: Characterization of Molecular Mass Variants

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Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

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Last Updated on July 8, 2020

18 Benefits of Journaling That Will Change Your Life

18 Benefits of Journaling That Will Change Your Life

The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

1. Understand Yourself Better

Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

2. Keep Track of Small Changes

I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

3. Become Aware of What Matters

As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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4. Boost Creativity

The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

5. Represents Your Emotions in a Safe Environment

A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

6. Process Life Experiences

When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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7. Stress Relief

In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

8. Provide Direction

Though journaling is often conducted as an activity without much direction, it often provides direction.

One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

9. Solve Problems

Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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10. Find Relief From Fighting

Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

11. Find Meaning in Life

Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

12. Allow Yourself to Focus

Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

13. Sharpen Your Spirituality

When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

14. Let the Past Go

I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

15. Allow Freedom

Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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16. Enhance Your Career

Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

17. Literally Explore Your Dreams

All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

18. Catalog Your Life for Others

No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

We consider our partners our life witnesses, but writing provides a tangible mark on the world.

Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

Featured photo credit: Kelly Sikkema via unsplash.com

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