Don't be afraid of bulking up with resistance training

Q. I'm trying to lose weight for an upcoming wedding, and I'm debating lifting weights because I'm afraid of gaining too much muscle and getting bulky. Should I just focus on running so I don't gain weight?

Sarah, Schaumburg

A. Thank you, Sarah, for the inquiry, as it's one of the most asked questions we get from new clients at Push Fitness. A common misconception is that lifting weights will cause weight gain and make you appear too bulky. Although there are a select few bodybuilders who train specifically to gain massive amounts of muscle with extreme lifting schedules and high-calorie diets, the common person on a specific diet tailored for weight loss will not have to worry about gaining huge amounts of muscle. Ideally, we want our clients to gain a few pounds of muscle even if their goal is weight loss because this added muscle mass will have continuous positive effects on long-term fat loss.

So the answer to your question is that you should do more than just running. A combination of resistance training, cardiovascular training and healthy nutrition will help you lose the weight.

Resistance training, which includes push-ups and lunges, is done not to gain weight, but to gain muscle, which in turn will speed up your metabolism so you burn more fat and more calories on a daily basis. This added muscle gain should be far offset by the amount of fat you will lose, therefore showing an overall weight loss when you step on the scale.

We recommend three days per week of total body resistance training for overall weight loss.

Cardiovascular training does for your heart what resistance training does for your muscles. Running and biking are great ways to exercise the heart while burning off extra calories. Supplementing the strength training with three days per week of cardiovascular training will give your body the proper balance of weekly activity.

Healthy nutrition supplies your body with the nutrients it needs to recover from the workouts, as well as sustaining daily activity levels. Too many calories and the body stores them as fat. Too few calories and your metabolism is jeopardized and slows down, resulting in below-average energy levels. So calories are important, but the types of foods you are getting your calories from are even more important. We recommend a balance of protein, fat and carbohydrates within your calorie range to ensure that your body is getting the ideal ratio of nutrients.

So, as you can see, healthy weight loss needs to be addressed from several aspects to ensure overall success. Finding the right balance of exercise and nutrition will have you reaching your goals and feeling healthy.

Look for our upcoming article Monday, Sept. 20, as we demonstrate the best resistance-training exercises for muscle toning and fat loss.

• Joshua Steckler and Mark Trapp are co-owners of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact them at PushFitnessTraining.com.