if you want to make change in physique Or lose weight, you know it otherwise change diet, exercise therapy is also important. An important factor to consider is the type of training you doWhen you understand how each type of workout affects your body, you can reach your goals easier and faster.
Strength training (such as weightlifting) helps your body burn fat even after your workout. We spoke to some experts to explain how.These are the many ways building muscle can affect you body composition.
Strength training helps burn more fat.
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cardio and strength training
There is always debate about which is more efficient. cardio or strength trainingCardio is ideal for burning more calories during a workout session, according to New York City-based personal trainer Oscar Colon IV. keep your heart strong — But strength training affects the body in another way. “Strength training has two effects for him: he burns calories during the workout and during recovery and recovery of the muscle groups used,” he explains. As a result, it is more cost effective.
Incorporating both cardio and strength training into a balanced fitness plan is a good idea to ensure you reap all the benefits. it’s different.if you first marathon trainingthe main focus will be on aerobic exercise to build endurance, Strength training is prioritized When you’re trying to get stronger or build muscle.
By building muscle, you can burn calories even when you are at rest.
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How Muscle Affects Your Ability to Burn Fat
As mentioned earlier, strength training has the ability to increase calorie burn during and after your workout. This is thanks to the lean muscles that you get as a result of strength training. If your goal is to lose weight, having leaner muscles can aid the process.
This also means that the more lean muscle you have, the higher your resting metabolic rate.Resting metabolic rate (RMR) refers to the total number of calories your body burns at rest. Biologically speaking, a resting metabolism supports organ function, nerve function, respiration, and blood circulation. Rachel McPherson, an American Exercise Council-certified personal trainer, performance specialist, and active weight lifter, says that muscles are metabolically active, burning calories even at rest, and the effect is small but significant, and time. It is explained that it increases with the passage of time. “This also helps counter the age-related decline in metabolism and muscle mass, which may contribute to weight gain in midlife,” she says.
Strength training also has fat-burning effects that you just finished exercising. “Excess post-exercise oxygen consumption is the process by which the body returns to homeostasis after strenuous exercise,” explains Colon. It means you are consuming calories.
Studies show that beginners tend to build muscle faster than those who have experienced strength training.
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time it takes to build muscle
Now that you know that lean muscle is a key component of fat burning, you’re probably wondering. how long it takes to build muscleThis varies from person to person due to genetics, hormones, gender, diet and other factors. affect the amount of muscle you put on and how quickly. “If he consistently trains for 30 minutes in each session, three to four times a week, realistically he should start seeing results in three to four weeks,” Colon said. increase.
McPherson says you can build muscle mass weekly, and doing a hypertrophy training program for 12 to 16 weeks is ideal to see a significant amount of muscle gain. You can expect to gain 10 pounds or more of muscle,” he explains, adding, “As you get more advanced, you’ll have to work harder for less gains, but you’ll still see results.”
This is another interesting aspect of strength training. Beginners tend to have an advantage over experienced people when it comes to building muscle. This is what some people call the “beginner’s benefit”. The body’s muscle-building response to weightlifting, because they are not accustomed to this kind of stimulation. Studies show that untrained individuals (those who have little or no experience with strength training) can build muscle faster than those who have already experienced strength training.
Generally speaking, men and women also have different results when it comes to building muscle mass. can still build a fair amount of muscle, but they won’t look as big or full as men unless they use anabolic steroids. This means letting go of the old school mindset of dieting and shrinking yourself, otherwise your ability to build muscle will be inhibited. .
In addition to a well-prepared training plan, a diet that supports muscle building is also important. She explains that overeating can lead to more body fat, which is normal and necessary in order to gain muscle. It’s easier because the increase makes it easier for your body to burn calories,” she adds.
Strength training has great health benefits.
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Other Benefits of Weightlifting
Strength training has benefits beyond boosting your metabolism and making you stronger. Colon says it’s also important for bone development and density. I will,” he explains.
Another benefit associated with strength training is that it reduces the risk of injury by improving strength, range of motion and mobility in muscles, ligaments and tendons. It increases strength around major joints and provides better protection against injury,” he adds.
Another plus is for the heart. Strength training has been shown to help lower blood pressure. It can also reduce the chance of type 2 diabetes and improve blood circulation and LDL (bad) cholesterol. Positive Effects on Your Mental Healthresistance training has also been found to reduce anxiety.
Conclusion
Knowing the unique effects of strength training on your body is helpful when establishing a consistent exercise routine. Not only will you use more muscle to burn more fat naturally, but you’ll also stay fit as you age and improve other functions in your life. If you can’t access the gym, start exercise therapy at home With the right equipment, you can get the same results.
Even if your goal isn’t weight loss or body restructuring, strength training offers many benefits that are worth adding to your lifestyle and will only improve your health in the long run.
The information contained in this article is for educational and informational purposes only and is not intended to constitute health or medical advice. If you have any questions about your medical condition or health purposes, always consult a physician or other qualified Talk to your health care provider.
