weight training is Usually associated with building muscle and increasing size. Weight training is the key to gaining weight, but it’s not the only goal.
When people say they’re trying to lose weight, they usually mean they’re trying to lose fat mass, not muscle mass. Our muscles support our joints and bones and are essential for performing bodily functions. our fat mass cause the whole buffet This includes health problems such as diabetes, heart disease, high blood pressure, and stroke, as well as depression and anxiety.
“Many people think they need to kill themselves with cardio to shed unwanted pounds, but they’re actually burning good muscle,” says Dr. Tommy ReardonCSCS, Reardon strength training.
So if you want to lose weight, focus on fat, not muscle. This is where weight training comes into play. Weight training can help you maintain muscle mass, especially while losing fat. Below, we’ll explain how weight training can help you lose weight and how to get started.
What is Weight Training?
At its core, weight training is training your body by adding additional resistance using equipment such as barbells, kettlebells, and dumbbells.
“Exercising with these weights requires the body to adapt to loads greater than those it encounters on a daily basis, and adapting the body to move those loads can lead to increased muscle and strength gains.” connect,” he says. men’s health fitness director, Ebenezer Samuel, CSCS.
How does weight training help you lose weight?
“Weight training can be a tool for men to deal with excess fat, also known as adipose tissue, which tends to be stored in the midsection throughout life,” says a physician in obesity medicine and assistant professor of medicine. One Fatima Cody Stanford MD, MPH says:Harvard Medical School and Massachusetts General Hospital, and men’s health Advisor.
Muscles support our joints and give power to our movements. Additionally, our muscles require a lot of energy to perform their duties and burn large amounts of calories for fuel. The more muscle you have, the more calories you burn at rest.
If your goal is to lose weight, that’s not the only reason to do weight training.weight training too save our muscles while in a calorie deficit. The key word here is “save”. Please note the following: no big profit If you’re in a calorie deficit, you’ll need to build muscle, but you’ll prevent muscle loss as a potential side effect of reduced energy intake.
Plus, if you’re not into grueling high-intensity interval training sessions or long periods of steady-state cardio, weight training is the way to get your heart rate up and pumping blood. And, according to harvard health30 minutes of vigorous weight training burns only about 30 more calories than 30 minutes of high-intensity cardio, such as running. In addition, the muscles are restrained and the strengths begin to balance the weaknesses.
What are the other benefits of weight training?
Weight training doesn’t just help you lose weight (it also helps you build strength, of course).
According to the Mayo Clinic, adding resistance to your workout routine can help improve bone density. “Increasing bone density when you’re young gives you the benefits when you’re older.”
Our bones become less dense as we age, so adding a strength training routine can help prevent bone-related problems such as osteoporosis later in life. Strengthening your muscles also improves joint stability and overall balance, reducing the risk of falls and helping you maintain independence.
I also do weight training help in combat Risk of chronic diseases such as cardiovascular disease, type 2 diabetes, and cancer. It can even reduce the symptoms of these diseases. study Published in American Journal of Lifestyle Medicine It found that people who followed a strength training regimen were able to minimize the severity of some of their chronic disease symptoms.
how to get started
If you’ve never lifted weights, talk to your doctor first before starting an exercise routine. If you’ve done that and are ready to start your routine, check out our Beginner’s Guide. This is a full body strength training program that teaches you all the basics to get you used to weight training.
Before stacking the plates, it’s most important to know the pattern of movement. Start with light weights and focus on your form. Gradually add more plates when the starting weight starts to feel easy. “Take it easy, do it right,” says Reardon. “Perfect movement is more important than the weight you lift.”
Cori Ritchey, NASM-CPT, is the Health & Fitness Associate Editor for Men’s Health and a Certified Personal Trainer and Group Fitness Instructor. You can find more of her work on HealthCentral, Livestrong, Self, and more.
