Strength training is an important way to boost your weight loss.
Building muscle has numerous benefits.
And you don’t have to lift heavy or have a lot of fancy equipment to make it happen.
You’re also losing lean tissue, which includes muscle and bone massper a 2021 review inNutrients.
Your organs might even decrease in size.
But the scale doesn’t reflect thisit does not tell you where the weight loss is coming from.
This is why many health professionals recommendstepping away from the scaleand focusing on other factors to gauge your progress.
“So the more muscle you have, the more calories you’re going to burn.”
And “the burn” doesn’t necessarily end after your workout ends.
This is known as the afterburn effector technically, excess post-exercise oxygen consumption (EPOC).
The researchers in this study compared circuit-style resistance training (RT) and high-intensity interval training (HIIT).
In other words, both types of exercise increased EPOC.
Strength training may also help prevent and manage disease.
Strength training can alsohelp manage diabetesby lowering blood sugar levels and improving insulin response.
And 2020 research inNeuroImage: Clinicalsuggests strength training may even protect the brain and prevent cognitive decline.
“If you’re training to be a bodybuilder, you’re going to be eating more.
And one mistake many make when starting to strength train is going too heavy too soon.
“Where people get into trouble is when they start by lifting heavy,” says Batts.
And the next day they’re so sore and miserable that they get discouraged and quit.”
Instead, Batts suggests starting with your own body weight.
Your goal is to do 12-15 repetitions while keeping proper form and technique.
As you get stronger, gradually add more weight.
Start with soup cans and slowly work up to lifting milk or laundry detergent jugs (partially filled).
Try carrying a full laundry basket while you do a set of walking lunges.
And remember to change things up.
“You’ll be using different muscles and expending more calories.”
And take the time to stretch following a strength training workout.
It’s important to note that it is unnecessaryand not advisedto train the same muscles every day.
Muscles need rest to grow.
Leave at least a day in between strength training the same muscle groups.
If you want to do some strength training every day, split it up.
you’re free to also find free workout videos on YouTube.
The Bottom Line
There are many reasons to add strength training to your exercise regimen.
It also improves posture, prevents disease and helps you move more easily and efficiently.
