To me, this is not a debate, but before I dive into the reasoning weight training is the most important aspect in actually CHANGING your body make-up physically, let's identify what weight training really is. Dictionary.com defines weight training as, "Physical training that involves lifting weights." Simple right? Yes, the definition is simple, but it is much more important and complex than that. Weight training can actually change fat cells into lean muscle fibers. So what? Well, I'll tell you; when you lift weights and build muscle it will, after time, change your body composition. When your body composition changes (into more lean muscle tissue) your metabolism increases. I bet you're asking why an increase in metabolism is important? It's important because an increase metabolism causes an increase in burning calories. This aids in losing weight (fat primarily unless you're not eating enough, then over time it's muscle). The body basically will start utilizing food as fuel (with increase muscle within the body). This all goes back to the title of this blog, "Don't Come To Me Complaining When Your Body Isn't Changing-Lift Weights!" Catchy, I know.
When you lift weights you're either doing isolation exercises, or compound movements in a pushing, pulling, or pressing format. If you bench press (barbell, or unilaterally with dumbbells) you're pressing (as well as when you squat). If you are doing a back row (barbell, or unilaterally with dumbbells) you're pulling. If you're doing a lat pull-down...well you get the picture. All exercises involve one of these types of movements, but that's not enough. You can do the movement, but it needs to be done correctly to get everything out of that exercise, and not obtain any injuries. The "negative" or the part that feels like you're resisting, is essential if you want to work that specific muscle(s) correctly. "SLOWDOWN!" is what I usually tell my clients. Feel that resistance, stress that muscle. Going fast and getting sloppy is a joke, and played out. Control is the key!
Lift weights! No matter if you push, pull, or press, just lift. They don't have to be heavy at all; form is one of the most important aspects of lifting. If you're unable to lift weights grab a resistance band, tubes or even use bodyweight!!
For those people who think that lifting weights will make you "big and bulky," please educate yourself before you make that assumption. Muscle is a lean tissue, so you will become...(wait for it)...LEANER. Unless you eat crazy amounts of calories like I do or other bodybuilders (i.e 3000-5000 calories a day for a very long period of time) you will NEVER get big and bulky. So lift weights or don't come crying!