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Pump Up, Slim Down: How Weightlifting Ignites Fat Loss

Pump Up, Slim Down: How Weightlifting Ignites Fat Loss

If you are trying To change your bodyyou know that Modifying your diet And a hard worker Exercise method There are two keys to doing this. what Type of exercise Should you? It depends on your exact goals: When you understand the effects of each type of exercise on the body, you can achieve your goals more easily and quickly.

Strength training is an exercise that helps your body burn fat, not only during your workout, but long after your workout. Putting on muscle affects you. Body composition And your metabolism in important ways. We spoke to some experts to explain how this trend works.

A woman wipes the sweat from her face with a towel.

Strength training can help you burn more fat.

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Cardio vs. Strength Training

There is a consistent argument about which is more effective in reaching your ideal body: Cardio or strength training. According to a New York City-based personal trainer Oscar Colon IVis ideal for burning more calories during a cardio workout session — and that's the key. 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 during recovery and recovery of the muscle groups you work,” he explains. As a result, you get more results for your efforts.

It's still a good idea to incorporate both cardio and strength training into a balanced fitness plan, so you get all the benefits. How much of one or the other you do may also depend on your current goals. If you are Training for your first marathonCardio will be your primary focus as you build endurance. Strength training will be preferred. When you're trying to get stronger or build muscle.

Illustration of muscle anatomy that resembles a constellation map. Illustration of muscle anatomy that resembles a constellation map.

Engaging muscles helps you burn calories even when you're at rest.

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How Muscle Affects Your Fat Burning Ability

As mentioned, strength training can help you burn more calories during and after your workout. This is thanks to the lean muscles gained as a result of strength training. If your goal is to lose weight, having more lean muscle mass can help in the process.

This also means that the more lean muscle you have, the higher your resting metabolic rate. Your Resting metabolic rate, or RMR refers to the total number of calories your body burns at rest. Biologically, resting metabolism helps your organ function, nerve function, breathing and blood circulation. Rachel McPhersonan American Council of Exercise-certified personal trainer, performance specialist and Garage Gym Review Muscle is metabolically active, meaning it burns calories even at rest, the expert explains, and although the effect is small, it's significant and adds up over time. “It also helps combat the loss of metabolism and muscle mass as you age, which can lead to middle-aged weight gain,” she says.

Strength training also has fat-burning benefits when you're fresh off a workout. “Post-exercise oxygen consumption is your body's way of returning itself to homeostasis after a hard workout,” Colon explains. In other words, you're burning calories as you recover, because your body stays warm for a while when you cool down.

Two man arm wrestling Two man arm wrestling

Studies show that beginners put on muscle faster than those with experience with strength training.

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How long does it take to put on a muscle?

Now that you know that lean muscle is key to burning fat, you're probably wondering. How long does it take to build muscle?. This will vary from person to person, because of genetics, hormones, gender, diet and other factors Play a role in how much muscle you engage. And how quickly. “If you train consistently three to four times a week for 30 minutes per session, you should actually start seeing results in three to four weeks,” says Colon.

McPherson says you can build muscle mass every week, and doing a 12- to 16-week hypertrophy training program is ideal for seeing significant muscle gains. “You can expect to gain five to 10 pounds of muscle over that time,” explains McPherson, adding, “As you get more advanced, you'll gain less. It will take more effort, but you will still see results.”

This is another interesting aspect of strength training: if you are a beginner, you have an advantage over a more experienced person when it comes to building muscle. This is what some refer to as “newbies”, meaning you. The body's muscle building response to weight lifting Since it is not used to this type of stimulation. Research has proven that Untrained people (those with little or no strength training experience) can put on muscle faster than someone who has already experienced strength training.

In general, men and women also have different results in building muscle mass. “Men can build muscle more easily and faster than women because of testosterone, while women can still build a lot of muscle, but they never look as big or full as men. Unless they use anabolic steroids,” McPherson explained. “It's very important that women lift enough volume and weight while also eating enough to support muscle growth,” she adds. This means avoiding the old-school mentality of shrinking yourself, otherwise it will inhibit your ability to build muscle.

In addition to a well-structured exercise plan, a diet that supports muscle building is also key. “To build muscle, you need to eat a calorie surplus with plenty of protein,” McPherson says. Eating extra will cause you to gain some body fat, which is normal and necessary for gaining muscle, she explains. “You can lose it later and it will be easier because your body has gotten better at burning calories because of muscle growth,” she adds.

Outdoor group fitness class Outdoor group fitness class

Strength training has excellent health benefits.

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Other benefits of weight lifting

In addition to helping you metabolize and get stronger, strength training has other benefits. Colon says it's also important for bone growth and density. “Weight-bearing exercises put temporary stress on your bones, which sends a message to the bone-building cells to take action and make the bones stronger,” he explains.

Another benefit associated with strength training is reducing your risk of injury by improving the strength, range of motion and mobility of your muscles, ligaments and tendons. “It can build strength around larger joints like your knees, hips and ankles to provide extra protection against injury,” he adds.

Another plus is for your heart — strength training has been shown to help. Lower blood pressure. It can also reduce your chances Type 2 diabetes, improves blood circulation. And lowers LDL (bad) cholesterol. Exercise is also shown. Positive effect on your mental healthAnd Resistance training has been found to reduce anxiety. as well as.

The bottom line

It's helpful to know how strength training affects your body as you build a consistent exercise routine. Not only will you naturally burn more fat with more muscle, but you'll maintain strength as you age and improve other functions in your life. If you don't have access to a gym, you can. Start an exercise regimen at home. And still get the same results, as long as you have the right equipment.

Even if your goal isn't weight loss or body contouring, strength training offers many benefits that make it worth incorporating into your lifestyle, and it will only benefit your well-being in the long run. And will improve well-being.

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