Why focusing on strength training can be useful for weight loss
Strength training or resistance training isn’t just for building muscles and increasing strength. It has a significant impact on body composition, metabolism, and weight loss goals. Unlike cardiovascular exercise, strength training provides continuous after-burn, where the body keeps burning calories for up to 48 hours after the workout. This happens because of the muscle repair and growth process, which requires energy. An increase in muscle mass also means an increase in basal metabolic rate, which leads to more calories burned while at rest. If you want to learn more about the topic, Saratoga personal training, to supplement your reading. Uncover essential insights and fresh viewpoints!
The benefits of strength training for weight loss
Increases muscle mass and RMR: Strength training helps to build muscle, which has a higher metabolic rate compared to fat. This means that the more muscle you have, the higher your Resting Metabolic Rate (RMR) is, which means you burn more calories even whilst you’re resting.
Increases calorie burn during exercise: Strength training can be intense, and during these workouts, you burn around 200-300 calories in just 30 minutes, based on your training regime.
Helps to burn more calories after a workout: Strength training creates a process called the “After-burn Effect,” commonly known as Excess Post-exercise Oxygen Consumption (EPOC). This is where your body continues to burn calories from 15 to 48 hours after a strength training workout.
Helps to maintain weight loss: Compared to other forms of exercise, Strength training helps to retain muscle mass even when you’re losing weight. This means that the metabolism remains more active and doesn’t slow down as quickly compared to cardio-based exercises.
The best strength training exercises for weight loss
While most types of resistance training can have a positive effect on weight loss, some exercises are more effective than others. Here are some of the best strength training exercises for weight loss:
Compound exercises: Compound exercises are big movements that recruit multiple muscle groups, such as squats, lunges, push-ups, and deadlifts. These exercises burn more calories than isolation exercises and help to build muscle mass more effectively.
High-intensity interval training(HIIT): HIIT combines cardio and strength training by incorporating short bursts of high-intensity exercises followed by short periods of rest or low-intensity exercises. HIIT has been shown to help reduce body fat and increase muscle mass
Bodyweight exercises: Bodyweight exercises are an effective and low-cost form of strength training that can be performed anywhere. Examples include push-ups, pull-ups, bodyweight squats, and lunges.
Weights equipment: Weight training machines, free weights, and resistance bands can be used to build muscle and effectively lose weight. These exercises help to focus on specific muscles and can be used to target areas of the body that are prone to fat accumulation.
How to incorporate strength training into a weight loss plan
Here are some tips to help incorporate strength training into a weight loss plan: Eager to learn more about the topic? Saratoga personal training, uncover additional and valuable information that will enrich your understanding of the topic discussed.
Progress slowly: Start with basic exercises and gradually increase your resistance as your body gets more accustomed to the movements.
Train consistently: Resistance training should be performed at least twice a week to see results. Ensure you are giving your muscles substantial time to recover.
Combine strength training with a balanced diet: Strength training can be efficient when combined with a healthy and balanced diet.
Work with a professional: A professional trainer can help structure routines and offer guidance on the best strength training exercises and techniques for your fitness goals.
Strength training is an excellent way to help your weight loss journey. It builds muscle, increases metabolic rate, burns more calories, and helps to maintain weight loss. Incorporating it into your weight loss program can provide a huge difference in achieving your fitness goals. Remember, slow and steady progress is key.
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