When you lose weight, you lose more muscle than fat. So, you need to engage in activities that help build muscle. Strength or resistance training, such as lifting weights or working out on exercise equipment, builds muscle.
Muscle weighs more, so if you are doing your job, the way your clothes fit might be a better indicator of your progress than that number on the scale. Strength training exercise isn’t just for body builders. Building muscle offers several benefits:
Your body develops definition and firmness.
You burn more calories.
Bones strengthen, which helps protect against osteoporosis.
Balance improves significantly.
The pain from arthritis decreases, and your range of motion improves.
Your spirits are boosted.
If you’re new to exercise, you don’t have to run to the gym; simply walking may be enough for you to increase your muscle mass. When you can walk easily for 60 minutes at a brisk pace, having followed the plan outlined in the following table, you may need and want to push for more of a workout. Adding resistance training is a good way to go.
| Training Factor | Comments |
|---|---|
| Frequency | 3 days a week |
| Resistance | Use a weight that you can lift comfortably |
| Repetitions | 12 to 15 in 30 seconds (The last lift should be difficult.) |
| Stations | Work 8 to 12 muscle groups |
| Total time | 20 to 30 minutes |