- New research suggests that strength training helps you burn fat and lose weight as effectively as aerobic exercise.
- According to experts, the key to losing weight is lack of calories, that is, eating less than you burn.
- Weightlifting and other strength training can help keep your metabolism high by building muscle.
Strength training
Lose weight
New research suggests.
According to a study published in the Obesity Review on April 11, resistance exercises such as lifting weights, in combination with calorie deficiency, help burn fat and reduce body fat percentage.
Researchers at Edith Cowen University in Australia and Caxias do Sul University in Brazil analyzed data from a total of 4184 participants in 116 published studies on exercise and weight loss, and resistance training such as lifting weights can help with weight loss. I checked if it was.
They found that combining resistance training and calorie reduction is an effective weight loss strategy, leading to an average weight loss of £ 12.
According to Pedro Lopez, a senior researcher and PhD student at Edith Cowen University, the findings show that mythical aerobic exercise, such as running and HIIT, is the only way to lose weight.
“Usually when we talk about obesity, body composition, or weight loss, we only hear about aerobic exercise,” he said in a press release.
More, including obese people who want to lose weight, as this study may help provide alternatives to aerobic exercise such as running that can stress the knees and other joints. People can benefit from exercise.
Lack of calories is key to weight loss
However, the caveat to this study is that without proper nutrition, exercise alone may not help you lose weight.
Weight loss in this study was associated with a lack of calories, or on average less calories than burning with exercise.
“If you want to lose weight, you need to reduce your calorie intake,” says Lopez.
According to experts, calorie deficiency is essential for weight loss and fat burning, but there are many ways to create a calorie deficiency. Strategies to reduce calories include tracking what you eat, reducing portion size, adding large amounts of food such as vegetables, and eating less by other means such as low carbs and intermittent fasting. Includes trying a diet that will help you.
Calorie deficiency can also be caused by increased physical activity during the day, from walking to gym sessions, but exercise alone is rarely sufficient for long-term weight loss.
Weightlifting also helps build muscle that can boost your metabolism
The latest research shows that strength training is most effective not only for maintaining muscles during weight loss, but also for building muscles.
Usually, when people try to lose weight, the goal is to lose body fat, not lean body mass such as muscle. Muscle tissue is important not only for strength and athletic performance, but also for metabolic health.
According to personal trainers, the more muscle you have, the more calories you burn. In short, weightlifting is a great way to increase your metabolism over time. It’s also a myth that building muscle is bulky without having to try weightlifting, as it takes time and effort.
Other evidence-based benefits of strength training include stronger hearts and joints, stronger confidence and better body image, and a reduced risk of illnesses such as cancer and heart disease.
According to personal trainers, you don’t have to be a gym mouse to get started with dumbbells, barbells and kettlebells. You can learn to lift weights without any prior strength training experience.
You can also start strength training with weight exercises such as pull-ups, push-ups, and squats. You don’t need a gym.
Regardless of the equipment you use, strength training exercises can be tailored to your experience and skills to get the most out of your workout, regardless of your fitness level.
