Tony Bianchino, Personal Trainer, Out Run Your Fork I am often asked the same question by people all over the world:

“How do I lose weight and keep it off for good?”

The answer might surprise you. Most people look to burn calories by doing some form of cardiovascular activity (cardio). Maybe they go out for a run, get on the elliptical machine or do an online cardio workout routine. While these are all great activities and have a huge value in your overall health, they are not going to help keep your metabolism up for the long term. And the way you lose weight and keep it off is by increasing your metabolism… Even when you’re not working out! This is called your basal metabolic rate or BMR.

Enter resistance training

Resistance training is the key to increasing your BMR and burning more calories at rest. It is sometimes confused with heavy weightlifting. However resistance training is defined as A form of exercise that increases muscular strength and endurance. Examples include calisthenics, working with resistance bands, and yes, even working out with weights.

“Hold on, Tony, I don’t want to get big and bulky. I just want to lose weight and get trim.” Yeah, I hear you. The truth is men and women who get in the best shape and have the most enviable physiques do resistance training. As a woman, your testosterone is not as high as that of a man. The amount of heavy volume and heavy load of weights that you would have to lift in order to get big and bulky is beyond your comprehension.

Trust me, the ladies that are big and bulky (and I have a tremendous amount of respect and admiration for them) worked harder than you can understand in order to get that way. So, ladies, don’t fear lifting weights. Just follow the correct program so you could get the results that you want. And for Pete’s sake please don’t take 5 pound weights and do 50 reps with them. That’s not going to get you anything except pure frustration.

Guys: Don’t worry about getting big and bulky either. The same principle applies to you. In order to get big and bulky you’ve got a lift a tremendous amount over us looooooong period of time in order to look like a professional bodybuilder.

There’s plenty of online resources available for anyone who is experienced in resistance training. If you’re new, just starting out or are not sure what to do, then het professional help pronto! At Out Run Your Fork we perform in person training and distance personal training as well as nutritional counseling.

If you’d like advice on how to get started exercising with us or on your own, then drop us an email for a free consultation. Our goal is to help everyone live healthier, happier, and longer lives. Why not take advantage of the opportunity available to you and reach out to us today. I look forward to hearing from you!

Yours in Health,


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