When you decide to exercise to lose weight, then don’t enter the gym and spend your whole session jogging or running on the treadmill. This might be the main reason you fail to lose weight. If you are also one of those who spend days grinding on the treadmill, then you may be depriving yourself of a healthier and slimmer you. The best solution is to gain muscle or do strength training for weight loss. Many advantages are associated with gaining muscles. It is not like you need to lift some serious weight or have the latest gym equipment to make it a possibility.
This blog will explain in detail how strength training is practical in weight loss and health, as well as some tips and exercises.
Gain Muscular Strength To Facilitate The Consumption of Calories
Losing weight is not as simple as losing fat. If you believe your body can afford to shed a few pounds of fat and keep working well, think again. You are also losing lean tissue, including muscles and bones, but the scale will not show this. The scale does not show where the weight loss is from.
If you’re on a diet where you are taking fewer calories and you are not strength training, you may find yourself losing more muscles and lean body tissues than fats. As a result, you may reach a nice ‘normal weight,’ but this can be combined with high body fat in comparison to lean mass (muscle, bone, organs, etc.). This is why many health professionals advise us to stop using the scale and look to other things to measure our progress.
Walking is an effective exercise because you gain muscles and burn calories. And as they say, “the burn” doesn’t stop right after exercise is over. In a nutshell, based on the kind of exercise that you do, the body’s metabolic rate rises and you get capable of burning calories at a higher rate for the subsequent 24 hours after the exercises. This is a widely recognized phenomenon known as the afterburn effect or excess post-exercise oxygen consumption (EPOC).
Getting Started
If you have any chronic disease or you are above forty years of age and have not exercised in the past, you should consult your doctor before you start on a strength training or an aerobic fitness program. If you need customized strength training exercises for you The Athlete’s Guild can help!
Before starting the strength training, performing the five to 10 minutes aerobic warm-up, for example, brisk walking, is recommended. In the state of physical exercises, the cold muscles have a high risk of being affected as compared to the warmed-up muscles. Select a weight or resistance that will be somewhat difficult to complete in 12 to 15 repetitions continuously. Strength training is important for everyone even for young athletes.
Another thing that has to be taken into careful consideration is that of listening to your body during exercise. The only thing a strength training exercise should provoke is pain. If it does, then stop exercising. You can reduce the weight being lifted or take a break and try it in a few days. Age, sex, and genetics can affect the results of strength training, but the right techniques can prevent injuries. If you’re a beginner at pumping weights, seeking the assistance of a trainer or any other fitness expert is very important to ensure that you master the proper techniques. Do not forget to breathe while strength training exercises. If you are an athlete trying to lose weight, then make sure you get enough sleep, as sleep can affect athletic performance.
When To Expect Results
For strength training, you do not have to spend several hours a day bending weights. There is a lot of difference between two or three 20 or 30-minute strength training methods. For most healthy adults, we recommend these exercise guidelines:
1) Aerobic Activity
Do moderate-intensity aerobic physical activity for 150 minutes per week, high-intensity aerobic activity for 75 minutes per week, or equally divided into moderate and high-intensity aerobic activities. According to the guidelines, you must perform this exercise within a week. Higher levels of exercise will bring even higher health improvement to the body. However, any level of activity can eventually decrease a risk factor. Regular periods of exercise during the day can promote health. Read our guide on How to Lose Fat with Strength Training for more info.
2) Strength Training
Perform strength training exercises for each body part at least twice a week. Ideally, it is okay to do only one set of each exercise while choosing a weight or resistance you consider daunting for your muscles after 12 to 15 reps.
Conclusion
It is essential to understand that as you include exercises that require strength training, such as weightlifting, into your fitness, the strength of a particular muscle will improve with time. Muscles help with lifting weights, and the more of them you have, the longer you can lift the weight.
How Can the Athlete’s Guild Help?
The Athlete’s Guild works on taking your strength and conditioning training to a level you never thought was possible. We design a routine and include weight lifting, agility training, cardiovascular exercises, and flexibility into a program that is as unique for you. But it is not only about muscles; it is also about strengthening up.
Our professional coaches map out programs that not only increase your overall strength, power, and stamina but also help you lose weight. Visualize losing weight every time you lift weights, every time you run. That’s why when you join the Athlete’s Guild, your body is being trained, and your mind is being built up to face all the tests that life can throw at you.