Strength training is a powerful tool for weight loss, but it should not be the only tool in your arsenal. A comprehensive weight loss plan should include a combination of strength training. cardio exercise, and a healthy diet. In this article, we’ll explore how strength training can be (and must be) a part of a comprehensive weight loss plan.
Strength Training for Weight Loss
Why strength training (weight training) for weight loss (especially fat loss)? Let’s start with some human physiology. Muscle is metabolically active tissue. In other words, muscle is the physical location in your body where stored body fat is burned (i.e., used as energy). More muscle requires more energy, so the more muscle you have, the more calories and fat you’ll burn over a 24-hour period of time, even while you sleep! Although the exact number of calories burned for 1 pound (0.45 kg) of muscle is debated to be between 30-50 calories per pound, we can safely go on the low end of this: 30 calories burned per pound of muscle.
That means that adding just 5 pounds (2.3kg) of lean tissue would result in losing one pound of fat every month—without any changes to your diet. And, a 10-pound (4.54) muscle effectively doubles the metabolic effect. While a gain of 10 pounds of muscle seems like a huge deal to some people, the truth is that it’s actually a trivial amount of muscle when spread over an entire body.
Put simply, humans are just like cars. If you put a bigger motor in your car add muscle mass), you’ll burn more fuel (i.e., calories) while driving (i.e., doing activities) than you did before. You want to be the opposite of your car in that you want to become fuel inefficient, because the more fuel you can burn to perform a given activity, the better! This is why strength training and maintaining muscle mass through proper training and eating strategies are critical for fat loss.
Therefore, strength training is an effective tool for weight loss because it helps build muscle mass, which in turn increases metabolism and burns more calories. It also helps to improve overall fitness and health, including reducing the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer. However, it’s important to use proper form and technique, choose the right weight, work all major muscle groups, and allow time for rest and recovery.
Cardio Exercise for Weight Loss
Cardiovascular exercise is also an important component of a comprehensive weight loss plan. Cardio exercise, such as running, cycling, or swimming, burns calories and helps improve cardiovascular health. It’s recommended to aim for at least 150 minutes of moderate-intensity cardio exercise per week or 75 minutes of high-intensity cardio exercise per week.
Healthy Diet for Weight Loss
A healthy diet is essential for weight loss. A diet that is rich in fruits. vegetables, lean protein. and whole grains can help you achieve your weight loss goals while also improving overall health and well-being. It’s important to avoid processed foods, sugary drinks, and high-fat foods, as these can contribute to weight gain and other health problems.
Combining Strength Training, Cardio Exercise, and Healthy Diet
Combining strength training, cardio exercise, and a healthy diet is the most effective way to achieve weight loss goals. A well-designed weight loss plan should include a variety of exercises and a balanced diet that is rich in nutrients and low in calories. It’s important to set specific weight loss goals, track progress, evaluate progress, celebrate successes, and stay motivated throughout the weight loss journey.
Conclusion: Strength training for weight loss
In conclusion, strength training is an effective tool for weight loss but it should be part of a comprehensive weight loss plan that also includes cardio exercise and a healthy diet. A well-designed weight loss plan should be based on specific goals, include a variety of exercises and a balanced diet, and be adjusted as needed. It’s important to seek guidance from a trainer or fitness professional if you’re not sure how to design a weight loss plan that is right for you. With consistent effort and dedication, you can achieve your weight loss goals while improving overall health and fitness.