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If you exercise with weights, you may not lose body weight. You will be more likely to gain weight. Muscle is heavier than fat by volume. As you build muscle, you may lose inches, but not weight, because muscle bulk is heavier than fat.

Strength training exercise (weight lifting) is not designed to help people lose weight. That is not the purpose of training. The idea is to make your muscles bigger and stronger, and you’ll often gain weight in the process.

Cardiovascular exercises such as aerobics, running, walking and cycling are the exercises that those who want to LOSE weight need. These are exercises that expend a lot of energy (burn a lot of calories) in a short period of time. Cardio or aerobic exercises are designed to build endurance rather than strength. Aerobic exercise will give you the stamina to run uphill for a long time. Weight training will give you the strength to get up the hill, so to speak.

Building muscle mass means forcing the body to increase the size and strength of the muscles. The body doesn’t just build muscle because it has nothing better to do. You can’t eat the “right” foods or take the “right” supplements and have your body build muscle. Those things may give your body the tools it needs to build muscle, but they won’t make your body use them. The ONLY way to make muscle grow is to damage the muscle by lifting weights and letting the body repair the damage by building more muscle tissue.

The way to inflict muscle damage is by repeatedly lifting weights to the point where the muscle fails. When the muscle fails, that means enough damage has been dealt. The next step is to rest while the body repairs the damage (builds muscle tissue). You then go back to dealing damage by lifting weights and doing more reps to start the process all over again.

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