imperfectatbest:

This is according to the new Women’s Health new book the big book of exercises

1) You’ll Lose 40 Percent More Fat

Penn State did a study where they had three groups of overweight participants, one group did no exercise and ate a reduced calorie diet, the second group ate a low calorie diet and aerobic activity three days a week, the third group ate a low calorie diet, performed aerobic activity three days a week and performed strength training activity three days a week. After a month the last group lost six more pounds than the other two groups.

2) You’ll Burn More Calories

After pumping iron your muscles need extra calories to repair your worked muscles, so your resting calorie intake goes up. The university of Wisconsin found that 39 hours after a strength training workout your body has an increased metabolism

3) Your Clothes Will Fit Better

Regular resistance training can and will prevent the loss of muscle as an individual gets older therefore allowing you to fit into your clothes better for longer.

4) You’ll Keep Your Body Young

As you age your fast-twitch muscles lose strength and you have a harder time doing simple tasks such as rising from the couch, however regular strength training keeps fast-twitch muscles strong even as you age.

5) You’l Build Stronger Bones

A study done by The Journal of Applied Physiology found that 16 weeks of resistance training increased bone density by 19%. As you age bone density has a tendency to decrease however regular strength training increases bone density.

6) You’ll Be More Flexible

Studies show olympic weight lifters are second only to gymnasts in flexibility. Regular strength training keeps your body flexible even through old age. 

7) Your heart Will Be Healthier

Regular weight lifting exercise reduces diastolic blood pressure (the bottom number) which is enough to reduce stroke by 40% and the risk of heart attack by 15%

8) You’ll Derail Diabetes

Austrian scientists found that people with type 2 diabetes who started strength training reduced blood sugar levels thus improving their condition. Strength training also improves your bodies sensitivity to the hormone insulin and helps keep your blood sugar under control.

9) You’ll Cut Your Cancer Risk

A University of Florida study found that people who performed three strength training exercises a week for six months experienced less oxidative cell damage than non-lifters. THis is important because damaged cells are what lead to cancer and other diseases.

10) Your Diet Will Improve

Exercise helps your brain stick to a diet. Consistent weight training reminds you that you have a healthy diet to stick to and not to ruin your hard work with fast food and unhealthy choices.

11) You’ll Handle Stress Better

Texas A&M studies show that people who regularly strength train show lower levels of stress and lower blood pressure levels.

12) You’ll Shrug Off Jet Lag

Strength training helps your body adjust to changes in time zones or work shifts.

13) You’ll Be Happier

Alabama at Brimingham discovered people who performed strength training workout three times a week improved scores on measures of anger and overall mood.

14) You’ll Sleep Better

Australian scientists found that individuals who performed strength training exercises three times a week on a regular basis made for better sleeping habits and better sleep in general.

15) You’ll Get In Shape Faster

University of Hawaii study showed that circuit training with weights raises your heart 15 beats higher than does running at 60 to 70 percent of your maximum heart rate. And it provides cardiovascular benefits similar to those of aerobic exercise.

16) You’ll Fight Depression

Scientists found that lifting weights on a regular basis significantly reduces major depression, a meaningful; improvement was seen in 60% of patients, that similar to antidepressants-but without the negative effects.

17) You’ll Be More Productive

UK researchers found that workers who completed their workout were 15% more productive than those who skipped out.

18) You’ll Add Years to Your Life

Regular strength training in at least middle age and on shows increased survival, defined as living living until 85 years of age without developing a major disease.

19) You’ll Stay Sharp

A University of Virginia study showed that regular strength training three times a week significantly reduces their blood levels of homocysteine, a protein that’s linked to the development of dementia and Alzheimer’s disease.

20) You’ll Be Smarter

Brazilian researchers found that 6 months of resistance training enhanced lifters’ cognitive function, as well better shot- and- long- term memory, improved verbal reasoning, and a longer attention span.

So next time you wanna skip the weights workout consider these 20 benefits to your health now and far in the future.

(via playnjane)