How Strength Training Can Super Charge Your Weight Loss Journey
If your goal is Lose fat while building muscleyou’re not alone—it’s a common goal and the key to changing your body composition and appearance. But let’s be honest: it’s not as simple as it sounds. Adjust your eating habits and promise Keep exercising is crucial, and strength training is one of the most effective tools to help you achieve this goal.
Why strength training? Not only does it burn calories during your workout; It keeps your metabolism revving up for a long time. Exercise will also change your muscles your body composition and improves the body’s overall fat-burning efficiency. To answer this question, I spoke with fitness experts who explain exactly how strength training supports fat loss and which strategies can help you maximize your results.
Looking for more fitness tips? Check How many calories do you need to burn to lose weightsimple ways to lose body fat at home, and how to achieve that elusive balance Lose weight and gain muscle at the same time.
Strength training can help you burn more fat.
Aerobics and strength training
There is ongoing debate as to which method is more effective in achieving an ideal physique: Aerobics or strength training. According to a personal trainer in New York City Oscar Cologne IVaerobic exercise is ideal for burning more calories during exercise, and it’s keep your heart strong – But strength training affects your body differently. “Strength training has a two-pronged effect because you burn calories during exercise and while the muscle group you’re exercising recovers and recovers,” he says. As a result, your efforts will yield more results.
It’s still a good idea to incorporate cardio and strength training into a balanced fitness program so you can reap all the benefits. How much you do on one or the other may also depend on your current goals. if you are Training for your first marathonaerobic exercise will be your main focus as you build endurance, and Strength training will be a priority When you want to get stronger or build muscle.
Read more: change your body
Building muscle can help you burn calories even while you are resting.
How Muscle Affects Your Ability to Burn Fat
As mentioned before, strength training can help you burn more calories during and after your workout. This is thanks to the lean muscle gained from strength training. If your goal is to lose weight, having more lean muscle can aid the process.
This also means that the more lean muscle you have, the higher your resting metabolic rate will be. your resting metabolic rateOr RMR, refers to the total number of calories your body burns at rest. Biologically, resting metabolism contributes to your organ function, nerve function, breathing, and blood circulation. Rachel McPhersonAmerican Council on Exercise certified personal trainer, performance specialist and Garage Gym Review Experts explain that muscle is metabolically active, meaning it burns calories even when resting, and while the effect is small, it is significant and increases over time. “This also helps offset the decline in metabolism and muscle mass that occurs with age, which can lead to weight gain in midlife,” she says.
Strength training also has the benefit of burning fat when you’re fresh out of a workout. “Excessive post-exercise oxygen consumption is the body’s process of self-regulating back to homeostasis after strenuous exercise,” explains Colon. In other words, when you recover, you’re still burning calories because your body stays warm for a while as it cools down.
Research shows that beginners tend to build muscle faster than those who are more experienced in strength training.
How long does it take to build muscle
Now that you know lean muscle is a key component of fat burning, you might be wondering How long does it take to build muscles. This varies from person to person due to genetics, hormones, gender, diet and other factors Affects the amount of muscle you gain And how fast. “If you train consistently for 30 minutes three to four times a week, you should actually start seeing results within three to four weeks,” says Colon.
MacPherson says you can gain muscle mass every week, and a 12- to 16-week hypertrophy training program is ideal for achieving substantial muscle gains. “During this time, you can expect to gain 5 to 10 pounds of muscle,” she explains, adding, “As you become more advanced, you will need to work harder to gain less weight.” Heavy, but you’ll still see results.”
Here’s another interesting aspect of strength training: If you’re a beginner, you tend to have an advantage over more experienced people when it comes to building muscle. This is what some people call “newbie gain,” which refers to the muscle building in your body reaction to weightlifting Because it is not used to this kind of stimulation. Research shows untrained individual (Those with little to no strength training experience) can build muscle faster than those who already have strength training experience.
In general, men and women also have different results when it comes to building muscle mass. McPherson explains: “Men can gain muscle mass more easily and faster than women because of testosterone, and women can still gain a lot of muscle, but never be as big or full as men unless they use anabolic steroids. “It’s crucial that women lift enough volume and weight while also eating enough to support muscle growth,” she adds. “That means abandoning the old-fashioned mentality of dieting and shrinking yourself.” Can inhibit your ability to build muscle.
In addition to a rigorous exercise program, a diet that supports muscle building is also key. “To build muscle, you need to eat enough calories and a lot of protein,” McPherson says. Eating too much can lead to an increase in body fat, which is normal and necessary to build muscle, she explains. “You may lose it later, and it will be easier because your body becomes better able to burn calories due to increased muscle mass,” she adds.
Strength training has excellent health benefits.
Other benefits of weightlifting
In addition to helping you metabolize and get stronger, strength training has other benefits. Colon says it’s also important for bone development and density. “Weight-bearing exercises put temporary stress on your bones, sending a message to the osteoblasts to take action and rebuild stronger bones,” he explains.
Another benefit of strength training is reducing the risk of injury by improving strength, range of motion, and mobility of muscles, ligaments, and tendons. “This builds strength around major joints such as the knees, hips and ankles, providing additional protection against injury,” adds Colon.
Another benefit is that it’s good for your heart, as strength training has been shown to help lower blood pressure. Also reduces the chance of developing type 2 diabetes, Improve blood circulation and lowers LDL (bad) cholesterol. Exercise has been shown to even have a positive impact on health your mental healthand resistance training has Found to relieve anxiety as well as.
bottom line
As you build a consistent exercise routine, it’s helpful to understand the unique effects that strength training has on your body. Not only will you naturally burn more fat by having more muscle, but you’ll maintain strength and improve other functions of your life as you age. If you don’t have access to the gym, you can Start your exercise program at home As long as you have the proper equipment, you can still achieve the same results.
Even if your goal isn’t weight loss or body restructuring, strength training offers many benefits that make it worth adding to your lifestyle, and it will only improve your health in the long run.
