Почему нужны силовые тренировки для похудения: польза для здоровья и фигуры

It is a common belief that weight loss requires cardio and a strict diet, while strength training is used solely to make muscles more prominent. It's not quite true. It is necessary to monitor & nbsp; nutrition and & nbsp; provide feasible cardio loads. This is how fast fat burning is achieved. But don't do not forget strength training for weight loss. They have their own role. Exercise boosts your metabolism and works even when you are already relaxed and resting on the sofa.

How strength training for weight loss works

Let's start with the main — the appearance of a person when he reduces in size. Often, even with intense cardio loads, muscle volume is not enough, and they look saggy, especially if the weight loss of different parts of the body is uneven. Correct weight does not mean that a person is beautiful. On the Internet there are photos of girls of the same weight, but with completely different bodies.

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The forms depend on how exactly the weight loss took place. With a low-calorie diet and high energy consumption, the body receives nutrients by splitting fat and muscle cells equally. Strength training for weight loss increases muscle mass, so that the body becomes more prominent, keeps in tone.

There are several more reasons to include power loads in schedule:

  • Increased calorie expenditure. Strength training, especially with extra weight, increases energy expenditure dramatically. By doing complex exercises, you will lose weight, even if you sometimes allow yourself forbidden foods. A combination of cardio and strength training accelerates weight loss.

  • Improve metabolism. Cardio training also speeds up metabolism, but weight loss occurs only during the exercise period. Power loads speed up the metabolism. It remains intense 6-48 hours after training. All this time you lose weight.

  • Improved performance. Developed muscles will make it much easier and faster to perform your usual daily activities — go shopping, climb the stairs, clean the house. You will be overwhelmed with energy.

  • Strengthening of bones. This is necessary at any age, especially in mature and elderly. Bone density determines how traumatic falls will be, whether osteoporosis will be a problem after menopause.

  • Feel better, reduce symptoms of disease.

    Use strength training to lose weight and improve your health, especially if you suffer from arthritis, diabetes, or depression.

  • With the help of strength exercises, you not lose weight, but and build a powerful muscle frame that will reduce the load on the musculoskeletal system, protect joints and internal organs. You will improve your balance, which will save you from falls and injuries.

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Elastic buttocks in 28 days: home workout program Debunking 3 popular myths about weight exercise

Many women are afraid to go to the gym, considering exercises with extra weight to be the main enemies of beauty and health. Let's debunk the 3 most popular myths:

  • Myth 1. The body will be muscular and ugly.

    The hormone testosterone is responsible for the formation of large relief muscles. In women, it can not produce in such quantities as in men. If you do not take hormonal drugs, you will not be in danger of muscle hypertrophy.

  • Myth 2. To lose weight, cardio is enough.

    Yes, they enough, but you will have to strictly control nutrition, and weight loss will take more time. If you want to lose weight quickly, effectively and with additional benefits, you need power loads.

  • Myth 3. Weight lifting — it's unhealthy.

    Nothing of the sort, unless, of course, you on the first grab extra-heavy weights. Working weight should be increased smoothly and  gradually, ideally — under the guidance of a coach. Then there will be no problems.

  • Many girls are terribly upset if weight loss is slower than planned. If you only do cardio, this can still be a problem, but if you add strength exercises, even with a slight decrease in weight, the appearance will improve. You will change the ratio of muscle and fat tissue. Thanks to this, the body will become more toned, and the size will decrease.

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To achieve the desired result,

exercise regularly 2-3 times for 40-60 minutes week   Do do not give up basic exercises — squats, lunges, push-ups, deadlifts and bench presses. They include different muscle groups in the work, which increases energy consumption and, accordingly, calories.

Alternate between traditional workouts and circular workouts.

Choose 6-10 exercises and start immediately after a 5-10 minute warm-up. Repeat each exercise 10-15 times in 3-4 sets. Make sure that the breaks between them are no more than 90 seconds. This way you will achieve the ultimate intensity. Don't forget about correct breathing: exhale — at the moment of greatest load, inhale — when muscles relax.

During circuit training, exercises are performed in sets — one after the other without rest. Breaks are done after each set. There should be 3-4 of them in total. Don sit away, but and do bring yourself to a state of complete exhaustion. Remember that not  every workout is easy, but with each time the body perceives the load better, as strength indicators grow. Focus on general well-being.

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Highlights on Benefits of Strength Training for Weight Loss

Correct weight loss — whole art. It is necessary to achieve not only weight loss, but and beautiful shapes, and most importantly — health promotion. Strength training is indispensable because:

    Restore the volume of muscle tissue.
  • Muscles will not sag, and the body will be toned.

  • Speed ​​up your metabolism.
  • You have a rest after your workout, and slimming continues for several more hours.

  • Strengthen health.
  • In some diseases, strength training is vital, as it reduces symptoms and improves well-being.

    Increases bone density.

    As long as you don stop exercising, you are not at risk of osteoporosis.
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Surely you dream to be healthy, beautiful and energetic. Power loads — exactly what you need to achieve your goals. The more you train, the leaner, stronger and more cheerful you will become. Read also: 

How much you need to walk a day to stay healthy

You may be interested in: Arm Exercises. 

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