Have you considered including strength training in your fitness routine? In this article, find out how strength training burns fat, how it can help you lose more fat, get ripped abs and other benefits of strength training.
Strength Training Burns Fat
While the best way to burn fat is through aerobic exercise, you can also burn fat with certain types of strength training.
The reason is that the more muscle you have, the more fat you can burn though normal activities.
You can also combine aerobic exercise with strength training to get a double whammy effect against fat.
Don’t Worry about Bulking Up
Strength training doesn’t necessarily have to bulk you up. It can actually tone your body and help build your muscles just enough to help hold your body in more perfect alignment.
Doing so can help you appear thinner and reduce body fat at the same time.
Try Circuit Training
This is something you can find at different studios that involve doing each machine for a specific period of time – usually at a fast pace.
It’s a good way to get both cardio in and strength training. Usually, there is little or no rest in between each machine and exercise is done in between machines.
Isometric Weight Training
This is a type of resistance training where you use the weights by holding them at certain angles for 30 seconds to one minute instead of doing faster repetitions.
This kind of strength training can also be done without weights. For instance, doing planks works well too. It increases strength and stamina.
High Volume Training
This type of strength training involves working one muscle group per week, concentrating on cardiovascular the rest of the time.
This gives the muscle groups ample time to recover allowing for the best and most efficient building of strength training without bulking up your muscles. You can have long, lean muscles with high volume training.
Doing core strength training exercises such as Pilates and yoga will help your body become a fat burning furnace.
Try hot yoga, or purchase a Pilates machine to use at home for no excuse workouts that build endurance while building strength.
The better shape your core is in, the better your fitness level will be and the more fat you’ll burn.
How Does Strength Training Help You Lose More Fat?
The vast majority exercises regularly do not do it to enhance their flexibility, increase strength, or build muscle. They do it to keep their body fat percentage low.
But what exactly is the best and most efficient way to lose weight?
Is it spending as many hours as possible on the treadmill?
Running for miles up a hilly terrain?
Or could it be engaging in High-Intensity Interval Training during your workouts?
While these 3 methods are effective in their own ways, there’s a secret fat loss weapon that many women are yet to discover – weight training, which also increases strength.
Yes, weight lifting is the best way to go if you want to lose weight permanently and in the fastest way possible. But how does it work?
Well, here’s a look at how lifting weights leads to significant loss of weight.
It Burns Calories Continuously
The secret to losing weight is burning more calories than you eat. When the body stays in a calorie-deprived state for long, it starts burning through its own tissue for fuel.
Weightlifting helps your body remain at a constant calorie-deprived state by initiating the burning of calories during and long after your workout routine.
Lifting gives you a great burn during exercise where a routine as simple and short as a circuit of eight moves can burn 160 to over 200 calories.
Additionally, studies show that a well-designed weightlifting routine can elevate your metabolism by up to 39 hours after the workout.
The reason for this, after a weightlifting routine, muscles need energy to repair their fibers, which they get by burning calories.
The heavier the weights you lift, the higher and longer your metabolism rate gets elevated.
It Triggers More Fat Loss
Cardio activity only burns calories during workouts, which means you do not get to burn fat when not exercising.
With weightlifting, however, you burn a great deal of calories during and after your workouts. This translates to more fat burned between sets as well as during the workout itself.
It Increases Muscle
It’s no secret that weight lifting results in a direct increase in muscle mass.
This is why many steer clear from this form of training due to fear of developing a man-like muscular physique.
What most people do not know, however, is that the more muscle you have to contract, the more calories you burn.
So, if you have a large percentage of muscle mass in your body, you end up burning more calories when you engage in any form of physical activity (be it lifting dumbbells, doing squats, or even the simple act of walking) than someone with low muscle percentage.
Whether you have struggled with weight loss for a while or simply want to tone up fast, strength training can help.
Just make sure to avoid overdoing it and include a proper diet and aerobic training to the mix. This way, you’ll avoid injury and enjoy more profound results.
Get Ripped Abs by Doing Basic Strength Training
The best way to get hard ripped abs is by doing some strength training. Increasing your core’s strength has many benefits and strength training is the most important in this case.
Strength training is not running on a treadmill, riding a stationary bike, or using an elliptical machine.
Although those types of aerobic machines use “resistance” to increase your workout intensity, it’s not the same as strength training.
Strength training is structured according to different goals throughout the season, just as training is structured around key races.
This type of training is a fancy way of describing the process of building muscle power by lifting free weights or working out against resistance, by using equipment like Nautilus or Universal machines or by working against large elastic bands.
While “aerobics” was the exercise catchword of the 1970’s and 80’s, strength training is the trend of the 1990’s, hailed as a critically important complement to aerobics in a total fitness program.
Strength training is linked to high bone mineral density in adults of all ages and both sexes.
Osteoporosis is a type of skeletal deterioration, characterized by decreasing bone density that weakens the bone structure (Graves and Franklin 2001).
It is performing a lift for several repetitions, 10-20 generally is recommended for children.
There is such a high level of concentration for weightlifting that the chance of injury outweighs any potential benefit.
Likewise, this kind of training is a great way to spice things up and add a completely different challenge to your body. The nice thing about strength training is that it offers so many ways to set up your workouts.
There’s always something new to try and you never run out of new exercises, different types of resistance, new routines and a variety of ways to work your body. It is any exercise you do against some kind of resistance.
This resistance can be machines, free weights, tubing or your own body weight. It is essential for optimal health, fitness, and function; this is especially true in the over-50 audience.
The challenge is in making strength training safe, sensible, and effective, given the specific needs of this market segment.
Strength training is the practice of using free weights, weight machines, and rubber resistance bands to build muscles. With resistance, the muscles have to work extra hard to move.
It is done FIRST following the warm-up on days when you do both strength and cardio training. This will optimize the hormonal response that maximizes your body’s ability to build and develop muscle.
It is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training.
Strength training differs from bodybuilding, weightlifting, power-lifting and strongman, which are sports rather than forms of exercise.
This training is a great way to improve strength, endurance, and muscle tone. But remember to start slowly, use proper form, avoid heavy weights, and increase workouts gradually to prevent injury.
It is important for cardiac health because heart disease risk is lower when the body is leaner.
One study found that cardiac patients gained not only strength and flexibility but also aerobic capacity when they did strength training three times a week as part of their rehabilitation program.
This training is critical for combating frailty and disability, for increasing strength and mobility, for staying active and self-sufficient.
Research has consistently shown the fitness and health benefits of strength training for older adults.
Strength training is physical activity intended to increase muscle strength and mass.
Adults who engage in strength training are less likely to experience loss of muscle mass ( 1 ), functional decline ( 2 ), and fall-related injuries than adults who do not strength train ( 3 ).
This type of training is not just for male bodybuilders and competitive athletes. It is for everyone and yields many benefits to the human body, internally and externally.
Other Benefits of Strength Training
The benefits of a good strength training program are almost endless. Less disease, happiness and most importantly, showing off your muscles at the beach.
Strength training should be part of everyone’s routine. Even if you are low on time, strength training.
According to the ACSM (American College of Sports Medicine), it only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week, huge benefits can be realized.
Regular strength training will:
help you in a day to day activities around the house and in your yard.
keep you independent which is especially important in the older population. Imagine not being able to lift a 5-pound bag of flour or take the garbage out by yourself.
lower the risk of osteoporosis, hypertension, and diabetes.
help you avoid lower back pain.
increase bone density which is important for post-menopausal women.
increase muscle mass which burns more calories throughout the day than an equal amount of fat.
Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man.
When beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights.
As you become more comfortable with the machines, slowly learn to use free weights. If you want to stick with the machines, know that they will give you the same benefits as free weights.
As for the concern that women will look like men, it won’t happen without the help of steroids, which you shouldn’t even consider using.
Sometimes when we think of being healthy, we think of eating and running. While these are important, strength training should never be left out.
Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn’t be forgotten.
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