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February 18, 2021

Why You ABSOLUTELY Should Include Strength Training While Losing Weight

Why You ABSOLUTELY Should Include Strength Training While Losing Weight

I still see a huge lack of priority put on lifting weights when going through a weight loss phase. I have even seen weight loss centers that are under a medical professional’s guidance say that it is counterproductive and will stunt results.


This couldn’t be further from the truth. Let’s get informed:


Strength training/weightlifting can be greatly beneficial for fat loss. Why? Because it builds up lean muscle. And when we do that, we speed up our metabolism by increasing our Basal Metabolic Rate (BMR). 


It is agreed that cardiovascular exercise is probably a better candidate for general caloric expenditure during the workout - the keyword here being ‘during’. Strength training is universally more effective at burning total calories and fat overall. Let me explain…


POINT #1: Yes, it is widely accepted that you’ll burn more calories during an aerobic/cardiovascular workout than you would during a typical strength training workout of the same duration. BUT…strength training has a higher Excess Post-Exercise Oxygen Consumption (EPOC) quotient. This is important to your fat loss efforts because a higher EPOC quotient equates to more calories being burned in the 24-48 hours that follow a workout.


POINT #2: If you focus purely on cardio workouts, you may certainly end up losing weight, but you’re likely to lose a proportionate amount of muscle at the same time. Doing so will result in ultimately slowing down your metabolism rather than speed it up. This is a detriment if you’re trying to lose weight. As I stated above, by increasing muscle mass, you increase the BMR. 

 

Why is this beneficial for weight loss? Through building lean muscle and increasing your BMR, you inevitably burn more calories at rest throughout the day AND increase your overall caloric deficit - a necessity for weight loss. 


Am I saying that doing cardio is bad? Absolutely not!!!


HERE’S THE ANSWER: Increase your intensity and begin to implement a consistent strength training regimen consisting of weight-bearing exercises in conjunction with aerobic activity. This is the optimal weight loss plan. Oh, and don’t forget to home in on your nutrition as well. Because you can’t out-train a bad diet. 

February 10, 2025
The debate over the superiority of machines versus free weights in strength training has persisted for decades. If you’re searching for a personal trainer in Nashville to help you navigate your fitness journey, understanding the roles of both training methods is essential. Rather than viewing them as competing approaches, it's crucial to recognize how they complement each other in an effective workout program. Machines: A Controlled Environment Machines offer a structured and guided approach to resistance training, making them a staple in almost every gym. Their defining characteristic is the fixed path of motion, which stabilizes the weight and controls movement. This design simplifies strength training, making it accessible to a broad audience, including beginners and those recovering from injuries. For individuals new to personal training in Nashville TN, machines can provide a safe introduction to resistance training. They help users focus on primary muscle engagement without worrying about balance and stabilization. For example, performing a chest press on a machine allows users to isolate the pectorals and triceps without the additional challenge of stabilizing a free weight. However, the structured nature of machines can also be a limitation. Since they guide the user along a predetermined path, they may not accommodate natural joint movement, potentially leading to discomfort or reinforcing imbalances over time. Additionally, machines often bypass stabilizing muscles, which are crucial for functional strength and overall balance. Machines shine in rehabilitation settings, allowing targeted muscle engagement without overloading injured areas. They are also highly beneficial for bodybuilders focusing on muscle isolation. By eliminating the need for stabilization, machines enable lifters to apply greater intensity to specific muscle groups without compromising form. Free Weights: Freedom and Functionality Free weights—including barbells, dumbbells, and kettlebells—offer unrestricted movement in multiple planes, making them highly effective for building functional strength. This versatility makes them an excellent choice for athletes and individuals seeking fitness training in Nashville that translates to real-world activities. Unlike machines, free weights demand more from the user, engaging a broader range of muscles with every exercise. For example, a barbell squat not only strengthens the quadriceps and glutes but also recruits the core, back, and smaller stabilizing muscles to maintain proper posture and control. Free weights allow for greater flexibility in workout design, with countless variations of exercises that can be tailored to specific goals. However, this freedom comes with a steeper learning curve. Without proper guidance, improper technique can lead to injury. This is where working with personal trainers in Nashville TN can be invaluable. Free weights are particularly effective for compound lifts such as squats, deadlifts, and presses, which work multiple muscle groups simultaneously. However, they can be intimidating for beginners who struggle with form or balance. This is where combining machines and free weights strategically can be beneficial. The False Dichotomy The debate between machines and free weights often presents them as opposing choices, but the truth is they serve different purposes and can coexist within a well-rounded training program. The best approach isn’t about choosing one over the other, but about utilizing both based on individual goals, experience level, and training context. For beginners, machines build confidence and establish foundational strength. As they progress, incorporating free weights enhances balance, coordination, and functional strength. For advanced lifters, machines provide a means to isolate specific muscles after heavy compound lifts. For example, a well-structured leg workout might include barbell squats to develop overall strength and coordination, followed by machine-based leg presses to target the quadriceps with greater intensity once stabilizing muscles are fatigued. Beyond the Gym The discussion also extends beyond gym settings. Many proponents of functional fitness argue that free weights better prepare the body for everyday movements like lifting, carrying, and climbing stairs. These activities require the integration of multiple muscle groups, similar to free-weight exercises. But one thing I am steadfast in saying is that “a strong body is a functional body.” So, any form of training that has a progressive strength element to it should be viewed as “functional,” whether it be machine or free weights. Yet, not everyone trains with functional fitness as their primary goal. For bodybuilders focusing on muscle hypertrophy, machines provide an efficient way to target specific muscles without exhausting stabilizers. This makes them particularly useful for individuals working with personal trainers in Nashville who specialize in body recomposition and aesthetics. Conclusion The choice between machines and free weights isn’t about right or wrong—it’s about how each fits into a well-designed training program. Machines provide safety and simplicity, making them ideal for beginners and focused isolation work. Free weights offer versatility and what is viewed as a more functional strength development, challenging the body in ways that extend beyond the gym. Instead of viewing them as competing options, think of machines and free weights as complementary tools. A personal trainer in Nashville TN can help you develop a program that strategically integrates both, ensuring optimal results based on your fitness level, goals, and needs. By leveraging the strengths of each method, you’ll maximize muscle growth, minimize limitations, and create a sustainable training regimen for long-term success. If you’re looking for expert guidance on incorporating machines and free weights into your workout routine, consider working with personal training in Nashville TN. Contact me today to take the next step in your fitness journey !
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