When you head into a gym what do you see?

As a general rule the men are in the weights area – because they want to lose body fat and increase muscle mass.

The women? Well, they are pounding it out on the cardio machines – thinking this is the best way to lose weight/body fat and look more toned.

I’ve got news for you. The best way to lose body fat is to LIFT SOME WEIGHTS!

Yes, weights. Believe me, in the past I’ve forced myself to go out for long runs or spent 60 minutes doing only cardio exercise, three or four times a week.

I’ve found this so tedious and, even though at first I got great results, the benefits soon stopped.

Cardiovascular training is amazing to improve your general fitness levels and, yes, it can help with weight loss. But, to get optimal fat loss results you need to lift some weights. I have experienced the difference that weight training has made to my body and it’s been amazing.

For those of you dubious about using weights I will explain the many benefits.

Firstly, it will increase your muscle mass, therefore increase your metabolic rate (the amount of calories you burn at rest.) It WILL NOT make you big. Why? Because ladies don’t have the hormonal make-up for this to happen unless you’re training specifically for this.

Also, lifting weights will: p improve strength, p decrease the risk of osteoporosis, and p reduce the risk of injury, back pain, arthritis, heart disease and diabetes.

And weight training has also been known to fight depression.

I’m not opposed to cardiovascular training. Far from it. CV work will benefit you in many different ways as well.

Your fitness will improve, and it’s especially worthwhile if you’re training for an event such as a marathon or triathlon. CV workouts will also help you to release those ‘happy hormones’ called endorphins (but be warned, they are addictive!) When weight training, the best type of exercises are compound exercises (multi-joint movements).

Examples of these are squat, deadlift, bench press, pull-ups and Olympic lifting. Not only will these movements make you strong quickly, but they will also burn huge amounts of calories during and after your workout.

Now I know not everyone is a member of a gym and may feel they don’t have the time to exercise three or four times a week, but my advice to those people is start doing bodyweight workouts at home, just like the ones I’ve demonstrated in past articles.

Another option is to purchase a kettlebell – another great piece of equipment to use for resistance training at home.

So, in conclusion: I ask you ladies to please stop doing hours and hours of cardiovascular training a week, especially if your goal is to lose weight/body fat.

Lift some weights and make sure they are challenging. You WILL NOT get BIG!

Mix up your training between long endurance cardio training with high intensity interval training and weight training. It’s the best way to get a strong heart and lungs and lean, toned physique.

I’d also add that if you are looking to begin your fitness journey then start doing something you are going to enjoy.

Try out different classes at your local gym or leisure centre and find a form of workout that will help you to develop the exercise habit. Whether it’s a cardio or weights class, Doing something is better than nothing and all types of exercise will benefit you in a positive way.