Have you noticed the buzz on social media about “Pilates Princesses” versus “Gym Girlies”? It’s time to find out which workout suits you best! Whether you’re just starting your fitness journey or looking to shake things up, understanding your goals is key.
I’f you’re eager to boost your core strength, improve flexibility, and cultivate body awareness, Pilates could be your new favorite workout. It’s challenging and rewarding, focusing on strength and endurance rather than cardio. However, if your goal is to lose weight or body fat, you might want to explore weightlifting a bit more. Let’s dive into the benefits of both and help you discover what empowers you the most!
Weight Lifting: Your Ally for Fat Loss and Toning
When it comes to aesthetic goals, most of us fall into two categories: losing weight (or body fat) and toning up (building muscle). Here’s a little secret: lifting weights can be your best friend for both! If you have never weight lifted and are starting to be consistent, within the first three months you will see a noticeable difference. In the fitness community, those are called “Newbie” gains. But won’t lifting weights make me look bulky? The answer is no. With the right approach, weightlifting can help you achieve your desired look without unwanted bulk. The “bulky” appearance often comes from higher muscle mass paired with higher body fat. Plus, growing muscle takes time! Notice how I didn’t say building. After the first three months, the muscle growth will start to slow down, so no need to be afraid of looking Bulky or “too jacked.” Muscle grows through progressive overload, or increase in weight, reps, or time under tension (how slow and controlled your movements are). There are so many factors in weight lifting and it’s very important to do your research so you can avoid any injuries and also curate the best workout program for yourself and your goals. Let’s dive into the differences in weight lifting for weight loss vs toning up.
Weight loss: First and foremost it’s important to recognize that nutrition plays a huge role in fitness! Rule number one: working out will never replace a bad diet. When it comes to weight lifting and losing weight we really want to incorporate cardio and compound movements. What are compound movements? They are exercises that use the majority of our muscles, requiring us to use more energy; an example would be a squat or a pull-up. Walking is a great form of cardio to incorporate after you finish weight lifting; since you’ve used the majority of your ATP on lifting weights, your body will use reserve energy (aka body fat) to fuel your cardio finisher. That is the beauty of combining weight lifting and low-intensity cardio. Another tip to remember is to keep your rest times between sets a little shorter so that your heart rate stays up for the majority of your workout. It is recommended that you work out between 3-5 times a week and if you stay consistent with this combination; within the first three months, you will see a difference.
Toning: Weight lifting for toning isn’t much different. Toning means you want to lose some body fat and up your muscle mass to see visible muscle definition. The same prescription is 3-5 times a week for weight lifting and low intensity cardio. So what’s the difference? Trick question, there isn’t much of one. The intensity of which you lift, meaning the reps, weight, frequency, will determine how defined you will look. If you don’t want to grow your muscle but still build and grow that endurance, lower weights and higher reps will be your best friend. If you want to grow your muscle, like for example your butt, then it would be crucial to increase weight, lower rep, and longer rest times. When training to grow muscle it is important to train till failure and have longer rest times for your muscles to recover.
Pilates Power
Now, what is the point of Pilates then? Pilates is a great workout to increase core strength and improve flexibility, posture, and also mind-body awareness. Pilates is awesome for creating muscle endurance and can add some definition but it won’t build muscle or shred fat necessarily. Since pilates doesn’t incorporate the increase of weights and it doesn’t require cardio, it’s not building muscle as much as creating endurance. It’s like calisthenics; it does give you some definition but it won’t grow anything. Pilates is very difficult and incorporating it with other exercises will only benefit you.
Conclusion
Remember, everyone’s fitness journey is different, so don’t compare yourself to anyone else! Embrace your unique body and recognize that results vary. At the end of the day, the best workout is the one that you enjoy and look forward to. So, whether you choose to flow through a Pilates class or hit the weights at the gym, make it fun! Find what works for you and celebrate every step of your journey. Now, let’s get moving!