Why strength training is needed for weight loss: benefits for health and figure

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 works for weight loss
Debunking 3 popular myths about weight exercise
How to do it right so that the weight goes away faster
Highlights on the benefits of strength training for weight loss

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.

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.

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.