Looking to lose weight but can't reach your goals while running on a treadmill? You are not alone. Many people wonder whether to do cardio or lift weights to lose weight. Contrary to what some may think, you don't have to run, cycle or do cardio to lose weight. Strength training can also be beneficial for weight loss . In this article, we'll explore the benefits of strength training for weight loss and how to practice it for optimal results.
Link between strength training and weight loss
Strength training is often seen as a practice to increase muscle mass and improve physical strength. However, strength training can also be used as a very effective way to lose weight. Indeed, muscle building helps to increase the basal metabolism.
Indeed, when we perform weight training exercises, our muscles suffer micro-lesions that require repair. To do this, our body must use energy to synthesize new proteins and rebuild damaged muscle fibers.
In addition, the construction of new muscle fibers increases the total muscle mass of our body, which increases the basal metabolism of our body. By increasing our metabolism, we burn more fat at rest, which can help maintain a healthy weight and make weight loss easier.
How can strength training help with weight loss?
Strength training is a sport that builds muscles and improves body composition by increasing muscle mass and reducing body fat. Muscles therefore need more energy to function, even at rest, which means the body burns more calories over time.
Strength training workouts can aid in weight loss by burning calories. Exercises such as squats, pull-ups, and bench presses burn about 350 calories in a 45-minute session. This amount of energy can be used to create a calorie deficit conducive to rapid weight loss.
Metabolism is the process by which the body converts food into energy. Several factors can influence metabolism, including muscle mass and physical activity rate. Strength training can help increase basal metabolism, which means the body burns more calories even at rest.
Why does the weight on the scale increase when you do strength training?
It is common to find that the weight on the scale increases when one begins to do strength training. This can be confusing for some as they may think their body is gaining fat rather than losing weight. However, it is important to understand that weight training can cause an increase in muscle mass, which can translate to an increase in weight on the scale.
Indeed, strength training can help burn fat and lose weight by increasing metabolism and stimulating muscle growth. However, since muscle is denser than fat, an increase in muscle mass can translate into an increase in body weight.
It's important not to get discouraged by this increased weight on the scale and instead focus on the other benefits of strength training , such as improved strength and endurance, increased metabolism, and reduced body fat. It's also important not to focus solely on body weight, but rather consider other health indicators such as body composition, muscle strength, and cardiovascular health.
So if the number on the scale doesn't change right away, don't give up. It's worth it in the long run!
How to exercise to lose weight
Lifting weights to lose weight involves structuring your workout program in a particular way that focuses on weight loss rather than other goals like muscle building.
Create a training plan
Here are some tips to help you structure your weight training program to achieve your goal of rapid and sustained weight loss:
- Start with basic exercises : Multi-joint exercises are movements that work several muscle groups at once, such as squats, deadlifts, pull-ups, bench presses and dips. They allow you to burn more calories and work multiple muscle groups at the same time. Work on sets of 8 to 12 repetitions (example: 4 sets of 8-12 repetitions)
- Add isolation exercises : Isolation exercises are movements that target a specific muscle group, such as biceps, triceps, shoulders, or quadriceps. They are useful for building muscle mass, but also for improving muscle definition and burning extra calories.
- Use medium to heavy weights : Using medium to heavy weights is essential for building muscle mass, increasing metabolism, and burning calories. It's important to find the weight that's right for you, one that's heavy enough to work you out, but not so heavy that you risk injury.
- Do circuits : Circuit training is a great way to burn calories, improve fitness, and work multiple muscle groups at the same time. The training circuits consist of linking several exercises one after the other without a break, by doing several rounds.
- Do interval workouts : Interval workouts are an interval exercise method that alternates periods of intense effort with periods of recovery. This method is very useful for burning calories and increasing metabolism.
- Do high-intensity workouts (HIIT) : High-intensity HIIT workouts are short but high-intensity sessions that allow you to burn calories even after your workout.
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Then, be sure to follow a balanced and healthy diet. To lose weight, you must burn more calories than you consume. This means you must be in a calorie deficit. Foods rich in nutrients and low in calories, such as fruits, vegetables, lean proteins and whole grains, should be favored. It's also important to limit processed foods that are high in saturated fat.
Strength training is a sport that can help with weight loss by increasing metabolism, burning calories and building muscle. It's important to create a regular workout plan that includes strength and cardio exercises, as well as a healthy, balanced diet. By incorporating strength training into your daily life and taking breaks and rest, you can achieve optimal weight loss results.
FAQ: we answer your questions!
· Is strength training more effective than cardio for weight loss?
Strength training and cardio are both effective for weight loss. However, weight training can help increase basal metabolism, which means the body burns more calories even at rest.
· How long does it take to see results in bodybuilding?
Bodybuilding results may vary depending on the individual and the training plan. However, it is generally recommended that you commit to regular strength training for at least 8-12 weeks to start seeing significant results.
· Can strength training be dangerous for beginners?
Strength training can be dangerous for beginners if done incorrectly or without proper supervision. It is recommended that you consult a medical professional or personal trainer for advice before beginning any strength training practice.
· Do you have to lift heavy weights to practice weight training?
You don't have to lift heavy weights to do strength training. Light weights or resistance bands can also be used to strengthen muscles.
· Can bodybuilding be practiced at any age?
Strength training can be done at any age, but it is important to consult a medical professional before beginning a strength training practice, especially for those who are elderly or have health conditions.