It’s becoming more common to see people using strength training for weight loss. But a large number of people still believe the only way to lose weight is with endless hours of cardio. While cardio based exercise programs will help you lose weight, it’s not the only way. Strength training can not only help you lose weight but also shape your body to achieve a lean, or toned, physique.
Build More Muscle, Build More Calorie Burning Power
To lose weight you need to consume fewer calories than you are burning. The most common ways to do this is to eat less or exercise more. But you can also increase the amount of calories you burn by building more muscle. How does this work? Your body burns calories just to maintain muscle, so the more muscle you have, the more calories your body needs to maintain it. By incorporating strength training into your weight loss program you can help raise your resting metabolism. While this won’t be a significant amount of energy it’s enough to add up over the course of weeks, months, and definitely years!
The Scale Isn’t The Only Measurement of Weight Loss
It’s important to know that strength training can make you gain weight while their body measurements decrease. So it looks and feels like you’ve lost weight but the scale might not reflect this. Why? Weight is a very vague term that describes how much a person weighs at one given time. This can be influenced by how much water or food is currently being processed in their body. It is also influenced by a person’s body fat percentage – the amount of fat vs lean muscle mass. Strength training can increase your lean muscle mass while decreasing your body fat.
Fact: Muscle weighs more than fat but muscle takes up less space. Fat cells are large, light, and fluffy whereas muscle fibres are small and dense.
It’s important to keep track of your progress with more than just the weight on the scales. Take progress pictures and body measurements to help you see if you’re on the right track.
Combining Strength Training With Cardio
It’s recommended to follow a strength training program three to four days per week. If you can’t bear to break up with the treadmill you can still get in some cardio sessions either after your strength training or on your off days. We recommend ensuring you have at least one day off between strength sessions, especially if you are a beginner or completing a full-body routine.
Rest days will ensure your muscles recovery and grow between sessions. It’s important to eat a diet high in protein for both weight loss and strength training. Protein supplements can help you meet your daily protein intake. Other supplements such as BCAAs can help fuel your muscles for performance and recovery. And if you need an energy hit before your weights session check out our range of pre-workouts.