Weights for Weight Loss

When I first joined a gym, I concentrated more on doing cardio but since learning about clean eating and all things involved I’ve heard a lot about the importance of weight lifting/resistance training.

I decided to do my research and it turns out lifting weights is very helpful when trying to lose weight and definitely isn’t just for people wanting to bulk up.

When you lift weights, you build lean muscle. Lean muscle needs energy to maintain as well as energy to repair after a workout therefor you burn more calories once you’ve finished working out than if you had less lean muscle.

A personal trainer at my gym once explained it to me something like driving a car, she said “When you finish cardio you switch the engine off, but when you finish a weight session you leave the engine running.”


It’s important to do any resistance training before cardio. The first reason being that cardio will lower performance with weights but weights won’t lower performance with cardio. You just won’t have enough energy to lift weights after running on the treadmill.

The second and very important reason has to do with how your body uses fuel. Energy comes from glycogen (carbs in the liver) and stored fat. Obviously we want to get to the stored fat but your body always goes for the glycogen first. When you lift weights, your body can only access glycogen so when you do cardio after weights, you’ll be accesses the stored fat during cardio.

This is a bit of an exaggeration but still gives a good hint

Want more info?


After Workout Protein Shake

I’m sure a lot of you have heard about post-workout protein shakes, but why exactly do we do it?

When we’re sore after a workout it’s because we have heaps of tiny tears in our muscles caused by intense contracting during the workout.
Protein repairs these tears and the fastest way to get it to the muscles is by having a liquid protein shake immediately after your workout.
If you’re worried the protein will make you bulk up, don’t panic. Protein only repairs muscles, it doesn’t build muscle. If you do want to bulk up, there are specific protein shakes with mass amount of carbs which helps build the muscle as well as repair.
When buying protein, make sure you go to a proper supplement store and get the right one!

Long story short: A post-workout protein shake will stop you being sore the next day which means you get to continue to work out with more intensity and lose more weight.

Walking on an empty stomach, Good or Bad?

So I was intending on writing a post about how to maximise weight loss by going for a 45 minute walk before breakfast but first wanted to research why.

In my research I found out that it may not actually be a good as I originally thought. Most professionals say it’s a myth.

The pro argument (what I was planning on saying):

The body burns through sugar levels and glycogen (carbs in the liver) when exercising; but before you’ve eaten, these levels are at their lowest so the body quickly burns through what’s left of them and starts burning through stored fat.

It’s low intensity because if the body needs to quickly access energy it will take it from the muscle rather than the fat.

The against argument:

There are so many arguments against but I’ll try to keep it short

  • More likely to burn muscle on an empty stomach which is bad
  • Same calories burnt either way, weight loss is about burning calories
  • Eating prior gives you energy to perform better

If you want to read the more detailed arguments here’s some links. I highly recommend watching the Dr. Oz video in the first link because he’s awesome, I’ll trust what he says.