LIFT WEIGHTS TO SHIFT WEIGHT
How building lean muscle helps burn fat
For many people, weight loss is a major concern. They try different diets, supplements, and exercises to lose weight, but often struggle to achieve their desired results. While traditional weight loss programs focus on reducing calorie intake and increasing cardiovascular exercise, research has shown that increasing muscle mass through strength training can actually help with weight loss more effectively.
MUSCLES BURN CALORIES EVEN AT REST
When we exercise, we break down muscle fibers in the body, which then rebuild stronger when we eat natural sources of protein. Over time, consistent exercise leads to an increase in lean muscle mass. This muscle tissue requires more energy to maintain, and so burns more calories at rest than fat tissue. As a result, increasing muscle mass can help to increase the body's metabolism, which means that the body will burn more calories even when at rest.
One study conducted by scientists at the University of Alabama in 2018 found that individuals who did strength training three times a week lost more body fat than those who only did cardiovascular exercise, despite burning the same number of calories during exercise. This study involved 234 overweight and obese women who were randomly assigned to one of three groups: resistance training, aerobic training, or no exercise. The resistance training group performed exercises such as leg presses, chest presses, and bicep curls, while the aerobic training group performed exercises such as walking, cycling, and swimming. The results showed that the resistance training group lost significantly more body fat than the aerobic training group, despite burning the same amount of calories during exercise. This suggests that strength training is more effective at promoting fat loss than cardiovascular exercise.
SHIFT THE FOCUS
The focus here is on increasing muscle mass and reducing percentage body fat, rather than just focusing on the weight on the scales itself. This is important to remember, as muscle weighs more than fat, and so someone who is building muscle may not see the same changes on the scales as someone who is losing fat through diet and cardio exercise. However, over time, as more lean muscle mass is built, the body will begin to burn more calories at rest, helping to achieve long-term weight loss goals.
BALANCED CONSISTENT LIFESTYLE
It's important to note that strength training alone is not a silver bullet for weight loss. A healthy diet and regular physical activity are still essential components of a successful weight loss program. However, incorporating strength training into an exercise routine can help to boost metabolism, increase lean muscle mass, and promote fat loss more effectively than just doing cardio.
ADD SRENGTH TRAINING TO YOUR CARDIO HABITS
In conclusion, increasing muscle mass through strength training can be a valuable tool in the quest for weight loss. By breaking down and rebuilding muscles through natural sources of protein, the body increases its metabolism, leading to more calories burned at rest. The scientific evidence shows that people looking to lose weight should prioritize strength training over cardio, as it is more effective at promoting fat loss. Remember, the focus should be on building lean muscle mass and reducing percentage body fat, rather than just the number on the scales.
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KNOWLEDGE IS STRENGTH
Did you know that drinking more water, shifting the focus away from weight and walking more can also help you change your body composition?
Hunter, G. R., et al. "Resistance Training Conserves Fat‐free Mass and Resting Energy Expenditure Following Weight Loss." Obesity, vol. 23, no. 2, 2015, pp. 321-327.
Willis, L. H., et al. "Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults." Journal of Applied Physiology, vol. 113, no. 12, 2012, pp. 1831-1837.
Westcott, W. L. "Resistance Training Is Medicine: Effects of Strength Training on Health." Current Sports Medicine Reports, vol. 11, no. 4, 2012, pp. 209-216.
Clark, J. E. "Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight