Strength training for weight loss
Although more often considered a training to
increase the size and strength of your muscles, strength training for weight loss is an often overlooked form of training when it comes to losing weight and burning fat. There are however several important reasons why strength training is very important for weight loss.
Strength training costs a lot of energy
Strength training requires moving of heavy weights and therefore requires quite a bit of energy, which is the prime requisite of weight loss. The energy needed to activate the muscles and move the weights is generated by the anaerobic system. This metabolic system delivers energy very quickly, however it produces many byproducts that need to be cleaned up which costs energy as well. Lower intensity cardio exercise, relies more on aerobic systems which are far more efficient and even clean up these ‘waste’ products. In other words high intensity strength training requires the body to spend energy recovering, while lower intensity exercise requires constant work for it to be effective.
Strength training increases metabolism
Strength training, when done right, damages muscle fibers slightly which need repair afterwards. In addition, adaptations to the muscle are necessary after training such as increasing strength. Recovering from training and adapting to it cost energy and therefore raise metabolism above resting levels for up to a few days. Moreover, since muscle tissue needs a constant supply of energy, even when it is inactive, increasing muscle mass helps burn more energy everyday and therefore is a great help while losing weight.
Strength training stimulates fat metabolism
Not only does strength training increase metabolism, after training it will stimulate the body to generate energy by burning fat in favor of carbohydrates. As said above, the high intensity of strength training requires the anaerobic systems to generate a lot of energy using several sources among which carbohydrates. By doing this, in essence the body receives a signal that sometimes large amounts of carbohydrates are necessary for a short period. This signal will cause the muscle to save the carbohydrates for when they are necessary for high intensity work and ‘choose’ to burn fat instead.
Strength training prevents weight regain after weight loss
Although weight loss can be realized in multiple ways, adding strength training prevents the loss of muscle mass that often causes the weight loss during dieting. Since muscle tissue needs constant energy, maintaining or even increasing the amount of muscle mass you have will help keep the lost weight of and prevent the yo-yo effect.
Strength training makes the body look athletic
Most people want to lose weight to improve their appearance and looks. Strength training helps shape the regions of the body that become visible when you lose weight. Losing weight by dieting and losing muscle mass will only reveal loose skin, veins and bone underneath. Training the muscles and stimulating them to at least maintain their size, will reveal healthy muscles and yield a healthy and athletic look desired by many.
Training tips
As you can see, strength training is vital in a healthy weight loss program that yields long lasting results. To maximize the effectiveness of your training keep in mind the following:
-Train all muscle groups during each session
-Perform two to three sets per exercise of 8-12 repetitions each at maximum weight
-Don’t rest too long between series (30-60 seconds)
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