start living right


  • What is better for weight loss: cardio or weightlifting?

    Written by guest author Talar Demirdjian  It all depends what you mean by "lose weight." If you’re in a battle with your scale, cardio is the way to go. If you want to look toned in your bikini, though, it's time to get comfortable with strength tra...
  • Why Do We Feel Sore After Working Out?

    Written by guest author Rawiya Bikhazi Whether getting back to working out, starting a new routine, or pushing harder than usual, we have all experienced post-exercise soreness. What you experience is called DOMS, or delayed onset muscle soreness. I...
  • Elastic Band Training

    When it comes to strength training, many people enjoy using elastic rubber bands as a form of resistance. As is commonly known, strength training is vital to any fitness program. Any form of resistance training has multiple benefits for increasing st...
  • At-Home Exercises to Tone Your Arms

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. Do you want ...
  • The Benefits of Training with a Swiss Ball

    Written by guest author N.P.Burggraaff I’m sure you’ve seen them in the gym or maybe someone in your office even uses it as a chair to sit on. This big exercise ball comes with many names such as gym-bal, stability-ball and Swiss-ball. The Swiss bal...
  • Does Waist Training Work?

    Written by guest author N.P.Burggraaff If you follow fitness gurus on Instagram, you will have come across the latest fitness trend of waist training. Just type in #waisttraining and you’ll be flooded with threads about the newest ‘fitness’ rage. Ev...
  • The Truth About Weightlifting Belts

    Written by guest author N.P.Burggraaff Have you ever noticed the protective belts weightlifting athletes always wear? Actually, not only do pro athletes wear those belts, but you can most probably spot them in your own gym! When you look around in y...
  • Ab Exercises For When You Have Lower Back Pain

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. If you are s...
  • How to Get Broad Shoulders

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. A lot of peo...
  • Muscle soreness 101

    Written by guest author Nynke Burggraaff Right after an intense workout, you feel you can take on the world. Unfortunately this blissful feeling is sometimes followed by an aching soreness which can make you regret training so hard. You could also f...
  • Muscle Building Secrets Unraveled

    Written by guest author Nynke Burggraaff Whether you want to look like a fitness model competitor, a Victoria Secret model or you just want to ‘tone up’ a bit, it all begins with the building of your muscles. For too long, women have been afraid to ...
  • How Heavy Should You Lift?

    by – How much is weight lifting is too much and when should you increase the weights? Maya Nassar lets you know! Many people question how heavy th...
  • Why weight training is essential

    by – If your goal is fat loss, Weight Training is an essential factor as it makes you leaner, boosts your metabolism and transforms your body. Man...
  • Benefits of Weight Training

    by – There are many Benefits for Weight Training. Transforming shape, boosting metabolism and enhancing endurance are some of them. There are unpa...
  • Is it better to lose fat before weight training

    by – Fat loss before starting a Weight Training program is not mandatory. The best way to become fit is to lose weight by lifting weights. Many pe...
  • Beginners Training Workout

    by – People who are starting to workout for the first time are called beginners and they can pursue the Beginner's Training and stay motivated. Th...
  • Intermediate Workout Program

    by – People that have some knowledge in training with weights can follow an Intermediate Workout Program to see better results.     This program has been designed for anyone who has an intermediate level of fitness or s...
  • Advanced Workout Program

    by Experienced people that have been training with weights for long time can pursue an Advanced Workout Program to see better results.     This program has been designed for anyone who has an advanced level of fitness and lots of experience...
  • How long and how often should you lift

    by – Get more info about how long and how often should you practice weight lifting and muscle training workouts and how strict should it be. Among...
  • Changing a weight training program

    by – After how much time should you go for another weight training program and do a programmed schedule of exercise and workouts. Although the rul...
  • Should you rest between sets

    by – Many people wonder if they should rest between sets and reps while weight training. Know more about the muscles requirements. Something that ...
  • Reps and sets explained

    by – Know more about the efficacy of applying rets and sets repeatedly, and its impact on muscle exercise, fitness and fat loss. There are many di...
  • Supersets uncovered

    by – Read more to define supersets with the same muscle group, with separate muscle groups and with major and minor muscle groups. Traditional wei...
  • Women Weight Lifting

    by – Women are definitely required and advised to practice Women Weight Lifting without fearing of becoming bulky. You’ll often hear women say tha...
  • Bodybuilding

    by – Weight training, muscle exercise and cardio programs specific for fat loss, bodybuilding and size gain seekers. Check them now!     This program is extremely popular with bodybuilders and is one of the best for any...
  • How to build a six pack

    by – One of the most sought after goals is sculpting six packs, achieved naturally through exercise, eating protein and weight workouts.     One of the most sought after fitness goals of many is to sculpt a ripped midse...
  • Cardio & resistance training workouts

    by – If you ever find gym memberships expensive, you can follow cardio and resistance training workouts to control your fat loss.  Many people mig...
  • Lifestyle habits of athletes

    by – If you want to have a lifestyle similar to those of athletes, you will have to exercise, eat protein and restrict yourself from alcohol. If you...
  • How to deal with information overload

    by – We hear a lot about weight and fat loss techniques trying to convince us that we can lose weight without efforts and in no time. We are const...

Why weight training is essential for fat loss


Many people visualize weight lifting as something guys do in the gym to get beefed up. The reality is that weight lifting should be practiced by everyone, regardless of your age, weight or gender. It’s the ONLY natural technique that can totally transform and reshape your body.

Weight training makes you leaner

As we’ve established, weight training is for everyone. Whether you want to lose tons of weight, shed just a little bit or drop down to super-humanly low levels of body fat, weight training is the mechanism to get the job done.

It boosts your metabolism

Lifting weights fires up your metabolism and encourages your body to burn more calories during exercise and even when it’s at rest. The amount of calories you burn without doing any physical activity is directly proportional to your muscle mass. This means that an increase in muscle mass will naturally boost your metabolism. In other words, your body will burn more calories even when you aren’t doing any physical activity.

Afterburning effects

Weight lifting is also a powerful afterburner, thanks to a process known as excess post-exercise oxygen consumption (EPOC). This refers to your fat oxidation after a weight lifting session, when you’ll burn fat at a much higher rate than usual. During exercise, calories are burned to fuel your workout, and after a weight lifting session your body continues burning calories at a high rate. This happens because your body works to repair your damaged muscle fibers, resume glycogen storage in the muscles (stored carbohydrate) and carry out other recovery processes in the body. All these post-exercise functions will require energy and the good news is that your body will fuel itself with stored fat. In summary: your body continues to burn fat at a high rate AFTER a weight training session, for muscle recovery. Studies have shown that your metabolism can remain stimulated for up to 48 hours after lifting weights!

Training large muscle groups, such as your legs or back, during weight lifting sessions can also burn more calories than some cardio sessions. The added bonus of doing lots of squats and lunges is that not only will you burn a high number of calories during your workout, but you’ll also keep burning fat afterwards.

Eat more and still transform your body

Lifting weights also boosts your caloric expenditure, meaning you get to eat more and still transform your body. When fitness models want to sculpt lean muscle they increase their calories to encourage muscle growth. If you simply eat more without lifting weights, the extra calories might end up being stored as fat.

All goals should incorporate weight training programs

Whether you want to burn fat, build muscle or maintain a good level of health, you should be strength training regularly. The issues above highlight why training with weights is essential to any fat loss program and why it accelerates your fat loss. Regardless of whether or not you’re a beginner or if you can or can’t afford a personal trainer, everyone can master the basics and train themselves. 




2014-02-10 15:14
Hey Maya!

just wondering, how essential is adding whey to your diet if you want to lose weight. It seems like a hassle to having to keep up with it forever. Could you maybe also do it for a while? Can't wait to hear what you think! xxx
Maya Nassar
2013-08-04 12:15
It can be overwhelming and many people say they don’t have time to cook, but one useful tactic is to cook once a week in bulk.

Prepare a shopping list in advance and know exactly what you are going to be eating throughout the week. Dedicate one afternoon each week (many people find Sundays good days for this!) and cook your meals in advance. Freeze your food and all you will need to do is measure your portions for your meals the night before. I’ve met some really inspirational mothers with fulltime jobs and kids and these moms enter fitness competitions. They balance work, exercise, healthy eating and being a mom. If THEY can do it, then YOU can do it too! You might find this article useful for planning ahead:
Finally keep in mind, even if you did not cook a healthy meal at home, you can STILL eat make healthy food choices and follow your diet. If you want it bad enough, nothing will stand in the way of you achieving your goals.
2013-08-04 12:14
Hi Maya and Yoka,

regarding the meal plan.. in theory it sounds great and all.. But it's a lot of food to prepare. I work and have's almost impossible to prepare all that food!
Maya Nassar
2013-08-01 12:13
Of course you can make an appointment with me. There is nothing better than helping people transform their body and achieve their fitness goals! You also have the option to do it yourself! Check out the article on how to create your own meal plan and start following one of my training programs to help you sculpt some lean muscle! All workouts are linked to youtube videos so you know exactly how to do the exercise.
Yoka Nassar
2013-07-30 12:13
Hello Maya, I am very interested by this article. I would like your personal advice in creating this month long program to give my body a break and learn how to exercise with weights. Can I make an appointment with you? I would like you to show me how to eat and exercise and follow up with me.

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