Lift Your Way To The Perfect Body Shape

Plenty of excuses have been made regarding strength training and quite a few myths have been told. One of the most common misconceptions is the big, bulky look models have on the cover of fitness magazines all around Aberdeen and the rest of Hong Kong. Before we move on to all the benefits of strength training, especially regarding weight loss, rest assured that these models didn’t get their big muscles just by simply lifting weights a few times a week. For such a result big diet changes have to be made in combination with supplements and drugs, and not to mention, many hours in the gym. So, ladies and gentleman, let that excuse go. Strength training is not going to make you bulky. But, it will offer you numerous benefits, especially when it comes to weight loss.


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Transform HK brings to you a few essential reasons why you should take an interest in strength training right now:

  • Life gets so much easier when you’re strong. Strength training boosts your capacity to do regular exercises with more ease.  The stronger your muscles the easier it will be to carry out basic tasks.

  • Are you considering yourself a clumsy person? We have some good news – stronger muscles lead to better balance, which means that strength training reduces the risk of accidents.

  • After age 20 you’ll start losing 5-7lbs (2-3kg) of muscle consistently. Strength training will help you create stronger muscles, reconstruct what you might have lost so far and prevent further loss.

  •  A few studies show that strength training is advantageous in preventing hypertension by strengthening the heart.

  • Looking for a way to burn more calories? Strength training is the answer. It has a much greater level of excess post-exercise oxygen consumption than aerobic exercise. Every time you work out your body needs some time to get back to its pre workout state which takes a lot of energy. Some studies have shown that strength training can boost your metabolism for up to 38 hours after you finish your workout! In addition, it also helps your metabolism by speeding up your Resting Metabolic Rate (RMR). The logic is simple – it takes more calories to maintain muscle than it takes to maintain fat, so for every 1lbs (0.5kg) you gain, you RMR goes up 30-50 calories.

  • Are you suffering from back pain? Well, here are some more good news - research has shown that quality strength training increases lower back quality and alleviates the pain. The stronger your back muscles, the less pain you experience.

Have we caught your attention? Here are a few standards to remember when starting out:

  • Start out with strength training twice a week and then progress to 3 times per week. Give your muscles time to grow.

  • Don’t forget to breathe. Continuously exhale when exerting force.

  • Don’t skip your warm up! Warming your body up is essential in injury prevention.

  • Proper form and technique are very important for achieving results and preventing damage.  

  •  Make sure that the weight you lift is substantial enough for you to feel the muscle working, but still light enough for you to be able to carry out at least fifteen repetitions without pain.

  • Strength training is not meant to be painful, so if you feel any unusual pain stop your activity right away and talk to your trainer.

  •   If you have health concerns, consult your physician before starting any new exercise plan.  

Convinced? Visit us in Aberdeen, Hong Kong, have a chat with our certified trainers and start your new strength training routine today!