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What is the secret to losing weight? Well, there’s really no big secret. The key to losing weight is combining a healthy diet with regular exercise. Diet alone can help you shed pounds, but we’re here with five of the best strength training tips that will result in fast weight loss.
Best Resistance Training For Weight Loss
Strength training really is food’s best friend. It will help you reduce body fat, burn calories and build muscle and strength efficiently, according to the Mayo Clinic. By doing the right amount of strength training on a regular basis, you can kick your metabolism into high gear and burn more calories.
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Learn some great strength training tips for fast weight loss from Mike Buhl, MD, MPH, ALM, a member of our physician board and a certified nutritionist and nutrition coach who helped develop The Body Plan at Ro. When your goal is weight loss, you need to eat fewer calories per day to create a calorie deficit. Remember that this will cause you to lose muscle – but this is where strength training comes into play.
Dr. Buhl advises, “Strengthening is a great way to burn calories, among other things… It’s important to follow a vigorous exercise regimen while you’re trying to lose weight to minimize muscle loss and ensure that most of your weight. Lost is actually a lot of fat.”
To begin, Dr. Buhl shares the secrets of strength training that can lead to rapid weight loss. Read on to learn more about them, and for more inspiration, check out 6 Ways for Women to Lose Belly Fat and Keep It Off.
In order for your body to burn calories, it is important to work on the main muscles, which include the muscles in the legs, such as the quadriceps and hamstrings, and the glutes.
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“The caloric difference between working the big muscles and working the core muscles isn’t the biggest in the world, but if you’re in a situation where every calorie counts, it can help,” said Dr. Buhl.
Exercises you do that use a stationary object like a bar or the floor are known as closed exercises. Examples include dips, sit-ups, chin-ups, pull-ups and push-ups.6254a4d1642c605c54bf1cab17d50f1e
“Close-up exercises challenge multiple muscle groups at once, so they can be the most effective way to burn calories,” says Dr. Buhl.
Although it is important to focus on the major muscles, it is important to focus on all parts of the body.
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Dr. Buhl advises, “You might consider a split routine (where you work different muscle groups on different days) so you can still go to the gym to do work even while the rest of your body is resting.”
Dr. Buhl explained, “Eating a nutritious diet is important to give your body the nutrients it needs to recover from a good workout.” Additionally, this practice will help ensure you’re ready for the next workout day.
Protein is especially important in weight loss efforts for more than one reason. According to Nutrisense, eating a high-protein diet helps build muscle, and muscle burns more calories than fat. Protein also helps you feel fuller for longer.
There’s no doubt about it: strength training is king for weight loss goals, but don’t neglect other forms of exercise.
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“Cardio is one of the highest calorie-burning activities you can do. So, be sure to combine your strength training with cardio, as Dr. Buhl suggests.
Alexa is an assistant + body assistant editor of Eat This, Not That!, who oversees the M+B channel and brings fitness, health and self-care topics to readers. Read more about Alexa The authors do not work for, contact, own stock in, or receive money from any company or organization that would benefit from this article, and they disclose no relevant affiliations beyond their academic commitment.
Weight lifting, also known as resistance training, has been used for centuries as a way to build muscle strength. Research shows that resistance training, whether done with body weights, resistance or machines, dumbbells or free weights, not only helps us build strength, but also improves muscle size and can help fight muscle loss.
It has recently become popular among those looking to lose weight. While exercises such as running and cycling are very effective for reducing body fat, these activities can simultaneously reduce muscle mass, leading to muscle weakness and greater loss, as muscle is denser than fat. But unlike endurance training, evidence shows resistance training not only has a beneficial effect on reducing body fat, but also increases muscle size and strength.
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When we exercise, our muscles need more energy than when resting. This energy comes from the ability of our muscles to break down fat and carbohydrates (stored in muscle, liver and fat) with the help of oxygen. So during exercise, we breathe faster and our heart works harder to deliver oxygen, fat and carbohydrates to the exercising muscles.
What is not obvious, however, is that after we finish exercising, oxygen uptake actually increases to return the muscles to their resting state by breaking down stored fat and carbohydrates. This phenomenon is called excess post-exercise oxygen consumption (EPOC) – although it is more commonly known as the “afterburn effect”. This explains how long oxygen levels continue to rise after exercise to help muscles recover.
The extent and duration of the burn effect are determined by the type, duration and intensity of physical activity and the level of fitness and nutrition. Long-term exercise using large muscles, performed to or near exhaustion, results in a greater burn and over a longer period of time.
High Intensity Interval Training (HIIT) and High Intensity Resistance Training are the most effective in improving short and long term afterburn. The reason HIIT is considered more effective than regular resistance training is because of the increased fatigue associated with HIIT. This fatigue means that more oxygen and energy are needed over a longer period of time to repair damaged muscles and replenish energy stores. As such, resistance training is an important way to lose a lot of fat due to the high calorie content of the actual workout, and the “afterburn effect”.
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Resistance training can also be effective for long-term weight management. This is because muscle size plays an important role in determining your metabolic rate (RMR), which is the amount of calories your body burns to work at rest. Calorie consumption accounts for 60-75% of all energy expenditure in sedentary people, and fat is the body’s preferred source of energy while resting.
Increasing muscle mass through resistance training increases RMR, thereby increasing or sustaining fat loss over time. A review of 18 studies found that resistance training is effective in increasing calories, while aerobic exercise and a combination of exercise and resistance are ineffective. However, it is important to control your calorie intake to lose fat and maintain fat loss.
Resistance training activities should engage the larger muscle groups, use all exercises done vertically and should involve two or more joints. All of these make the body work harder, thereby increasing muscle mass and therefore RMR. An effective training program should include strength, volume (number of exercises and sets), and progression (increase both as you get stronger). The intensity should be so high that you feel challenged during your work.
The most efficient way to do this is to use the most advanced repetition method. For fat loss it should be between six and ten repetitions of the exercise with resistance that causes fatigue, so you can’t get enough repetitions after the last one. Three to four sets are recommended, two or three times a week for each muscle group.
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Repetition rate also ensures progression, as the more strength you gain, the more resistance or load you will need to add to induce fatigue by the 10th repetition. Progress can be made by increasing resistance or strength so that fatigue occurs after performing a small number of repetitions, say eight or six.
Resistance training aids in fat loss by increasing both post-exercise burn and muscle mass, thereby increasing the number of calories we burn at rest. Combining this with a healthy diet will increase the loss of excess body fat – and may provide some good health benefits.
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