Strength Training for Weight Loss
An essential strategy for accelerating weight loss is strength training.
Strength exercise, such as weight training, which involves utilizing free weights or weight machines to develop muscle, has a variety of health advantages in addition to helping you lose weight.
Muscle burns calories up to three times more efficiently than fat, which is why weight exercise helps grow muscle. The more muscle you have, the more calories you'll burn since muscles are machines for burning fat. It continues even after you leave the gym. For the following 24 to 48 hours, your body continues to burn calories as it attempts to repair strained muscle tissues.
When you lift weights, you overload the muscle, which forces it to change so you can lift more. The muscle adjusts by expanding a structure known as the myofibrillar size. This growth is stimulated by resistance exercise, which eventually results in an increase in muscle mass. Furthermore, while aerobic exercise can also stimulate this process, the rise is not as significant as it is with weight training.
Your body will burn more calories when at rest if you have more lean muscle mass. Your daily basic metabolic rate, or BMR, rises as you gain muscle. You burn more calories throughout the day if you have more muscle mass. You can increase the calorie deficit required for weight reduction by boosting your BMR and resting energy expenditure.
Benefits of Strength Training
Your posture will be better, you'll have more endurance, you'll be stronger, and you'll have less injuries if you lift weights. Additionally, it can enhance bone density, lower cholesterol, and promote heart health. It also delays the natural loss of strength that comes with ageing since it prevents our muscles from degenerating into fat as we age.
5 weight-loss workouts that build strength
Don't overlook weight training or strength training when trying to lose weight, even though strength training alone doesn't produce quick results.
These workouts help rev up your metabolism. You'll also burn more calories when exercising and at rest because they help you gain lean muscle mass.
These full-body, strenuous workouts will raise your heart rate while enhancing your arm and leg strength and assisting in the development of a strong core. These are excellent weight- and strength-training activities to help you lose weight. Increase your lifting speed for a higher heart rate and more intense aerobic workout.
Pushups are a great exercise for strengthening your upper body, stabilising your core, and adding muscle to your arms.
As your strength increases, gradually up the amount of repetitions.
Step-ups are a fantastic exercise that also stabilizes your core and lower back muscles while strengthening your legs.
Hold a dumbbell or kettlebell next to your chest or in each hand to add weight and make it more difficult. Your heart rate will increase, your body temperature will rise, and your quadriceps will start to burn.
Exercises like deadlifts help burn fat while developing strength in the upper and lower body. Workout several muscle groups to promote significant fat loss. Boost the production of key anabolic hormones to promote muscular growth and fat loss. It burns more calories compared to running.
Your lower body's big muscle groups are worked during lunges, which helps you gain lean muscle and lose fat. Your resting metabolism may be raised as a result, increasing your capacity to burn calories and lose weight.
Push yourself to the limit by incorporating lunges into a high-intensity circuit training routine with heavy weights if you're trying to lose weight.