Lift Weights to Lose Body Fat for Good!

By now I'm sure you know that I'm a HUGE proponent of using strength training as one of the most important strategies for getting truly lean for life.

Today, I have a special article contributed by a fellow fitness expert, Lynn VanDyke, who specializes in fitness for women, and is the author of the popular Melt the Fat program.

The Benefits of Strength Training for Women
by Lynn VanDyke

The benefits of strength training for women are so powerful! Strength training has been overlooked as a viable weight loss method for way too long. Women are beginning to realize just how important a proper strength training routine is for their overall health.

Below are my top 10 benefits of weight training for women. Soak each one of them up and start your routine today! If you are looking for step-by-step instructions on the best way to strength train, drop fat, and tone up, then I HIGHLY recommend Melt the Fat.

1) Increased Metabolic Rate - Here is one of the most important benefits of strength training for women. We always want to discover the secrets to weight loss... well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.

2) Increasing and Restoring Bone Density - Strength training prevents and fights osteoporosis.

3) Increased Lean Muscle Mass - Note: You will not get big and bulky by strength training! You simply do not have enough testosterone in your body. Yes, if you train for hours and hours and dedicate your life to becoming a bodybuilder you can bulk up. But simply lifting weights as part of a regular strength training routine will not cause women to bulk up.

With that said, for every pound of lean muscle mass that you have, you burn 35-50 calories per day! If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day! This is one of the biggest benefits of strength training for women.

4) Injury Prevention - Strength training strengthens our muscles and tendons. The stronger we are the less chance of an injury. This is especially important as we grow older. The benefits of strength training for women and men are highly touted for injury prevention.

5) Improved Balance - Especially important as we grow older. Strength training builds a strong foundation. Strengthening our legs and core section means an increase in overall balance and coordination.

6) Decreased Risk of Coronary Disease - Strength training can reduce your blood pressure. It can also decrease your cholesterol levels. These benefits of strength training for women alone are a great reason to begin your program today. Heart disease is one of the highest (if not the highest) killer of women in America every year.

7) Aids in Rehabilitation and Recovery - Strengthening the muscles around our joints is one of the best ways to prevent and recover from an injury. For example, the best way to recover from a knee injury is to strengthen the quads and calves.

8) Enhanced Performance in Sports, Exercise and Life In General - The benefits of strength training for women all boil down to one point- a better overall quality of life. We can perform our favorite activities with more ease and less pain. We are able to increase our health and mental state from a regular strength training routine.

9) Aging Gracefully - With less falls and less injuries we are able to age gracefully. Our lean and toned bodies create a warm and strong persona. Strength training is a major factor in aging well. Enhancing our muscles and reducing body fat are prime ways to prevent sagging body parts too ;)

10) Feeling Better and Looking Better - I don't think it is much of a secret that we all want to look great. We are all searching for ways to look young. Strength training is a vital part of a fitness routine. Strength training has been shown to increase our muscle tone, decrease body fat, and so much more. A toned body is but one factor to looking great. The other is purely mental. There are so many positive mental benefits of strength training for women. We feel accomplished, secure, and strong after a strength session.

Lynn's Melt the Fat program is a Step-by-Step Guide That Literally Hands Over Fitness Routines, Weekly Menus and the Secrets to Fat Loss. Written by Master Trainer, Lynn VanDyke, Melt the Fat Comes With:
  • 200+ Exercise Photos
  • 800+ Healthy Meals
  • 160+ Daily Menus
  • 100+ Strength Training Routines
  • 60+ Motivation Secrets

... and Loads More.

I hope you enjoyed Lynn's article today. Be sure to check out her site as it contains loads of useful fitness information for women.

Stay tuned for more Lean-Body Fitness Secrets coming soon. I have a special discussion coming up about whether there is any validity or not to different calorie cycling strategies that you read about all over the place these days.

Well, that's all for today. The spring weather has been beautiful lately here on the east coast of the US, and it's a perfect sunny day today, so I'm off right now to do some hill sprints and calisthenics at the park. Be back in touch soon.

Stay lean,

Mike Geary
Founder -

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