Weight loss is personal to everyone, but there is one type of exercise that has proven to be the gold standard for burning stubborn fat. Post-training pumps aren’t the only things you’ll feel after strength training. In fact, long after you finish exercising, your body may benefit from it. Adding weight to even the simplest moves can be the key to supercharging your weight loss-and Express.co.uk talks to a fitness expert to find out why. did.
Why is strength training better than aerobic exercise for weight loss?
Aerobic exercise is notorious for the benefits of burning calories, but the long-term effects of weighted exercise are incomparable to the time spent on a treadmill.
Elliot Upton, Head of Online Training for Ultimate Performance, told Express.co.uk:
“Properly done weight training will increase the amount of muscle tissue you have, which will increase your metabolic rate.
“For example, a well-performed whole-body training session can increase EPOC (excessive oxygen consumption after exercise) up to 48 hours. This is also known as the” calorie afterburn effect. ” .. “
Replacing aerobic exercise for strength training helps you burn fat without eating your body’s muscle mass.
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How does strength training burn fat even after exercising?
Shifting stubborn visceral fat and taking advantage of the body’s abdominal fat storage is a common goal for many who want to lose weight.
The long-term effects of strength training are due to the body’s recovery process after exercising muscles-allowing the body to burn more calories beyond training.
Tivo David, a former commando and performance specialist, told Express.co.uk:
“But strength training can increase your metabolic rate, increase your body temperature, and burn fat even after exercising.”
The rate at which the body continues to work beyond exercise, known as post-exercise oxygen consumption (EPOC), depends on several factors.
Thibo explained that when assessing the body’s EPOC, metabolic rate, sleep, and dietary requirements are all involved, but there are three important signs to look for.
- Heart rate rises throughout the day
- The temperature rises all day long
- Sweating all the time after exercising
The heat-generating effect of exercise is an important factor in long-term fat loss, but how much effort do you need to make to enjoy non-exercise benefits?
Elliot of Ultimate Performance believes that the best way to keep blood circulating around your body is to pair your upper and lower body exercises 8 to 15 times with short breaks of 30 to 60 seconds. I am.
He added: “Weightlifting is a more time-efficient and effective workout, unlike long-term steady-state aerobic exercise, where the body has to adapt quickly and run faster and more often to achieve the same effect. Will be Jim. “
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What is the best exercise for strength-based fat loss?
Any movement is considered good for an overweight person, but using targeted strength training is one of the best ways to speed up your results.
Dalton Tessier, a personal trainer specializing in non-restrictive and sustainable fat reduction, explains:
“If anyone loves aerobic exercise, you can try HIIT style training every minute (EMOM) or Tabata method, so you can definitely include weights at the same time. This is a functional benefit. You can actually increase your heart rate while enjoying strength training. “
Although everything from hormones to daily life affects how we lose weight, Dalton points out five important functional exercises that can be easily done in daily life.
These include:
- Deadlift-Train your legs, hips and core
- Squats-move your lower body
- Romanian Deadlift-Involving the Gluteal Muscles and Hamstrings
- Burpee-engages the whole body
- Lunge-for gluteal muscles, hamstrings, quadriceps, calves
If you’re under-equipped or choose to exercise at home, you can replace your weights with loaded shopping bags, tins, and other weight items.
