When it comes to weight loss and calorie burning exercises we always think about cardio training, Pilates, yoga, jogging, power walking and so on. We almost never consider weight training as a proper routine for fat loss – and this is because we associate weight workouts with seasoned athletes who want to build muscles and not get rid of cellulite. However, the science shows that weight training is, in fact, one of the best ways to lose some weight and keep your body fit and healthy year-round. And you don’t even have to feel packed and suffocated in a sweaty gym – you can get your hands on some serious weight plates to engage in a health-boosting routine in the comfort of your home. So let’s see today what medicine and science tell us about weight training for weight loss and what are the best ways to begin such a workout.
Weight Training for Weight Loss – Two Common Myths
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One of the most common myths we stumble upon when it comes to weight training is that it doesn’t burn as many calories as cardio for instance. Even the fit ones (who want to stay in shape and burn a few belly inches after a sedentary winter season or a long fast-food splurging period) put their weight plates back on their professional barbell plate rack and hit the gym. Moreover, some people mistakenly think that it is hard or even impossible to focus on both weight lifting and fat burning.
Weight Training for Weight Loss – What Does the Science Say?
In order to debunk this myth and show you that weight training for weight loss is actually healthier and more beneficial in the long run, we will begin with the fact that weight lifting burns more calories than cardio. For instance, an eight-minute weight training session focused on major muscle groups is able to burn an average of 250 calories. The same amount of time spent on the elliptical will most likely burn less than 150 calories.
The secret that almost no one knows is that weight training burns calories long after the training is over. Take cardio as an example: once the session is over, the fat burning process stops. In weight lifting, the calories’ burn goes on as your body consumes its own resources in order to repair the muscles. Doctors and fitness trainers call this process “Resting Metabolic Rate.” Your body will experience a spike in its metabolic rate for almost 40 hours after a weight training session. In other words, for some long hours, your body, while repairing the muscles, also burns extra calories, a process also known as “afterburn.”
Boosting your metabolic rates during and after a weight training session also means boosting the overall health of your muscle and bone system. You will not only lose fat but strengthen your whole organism, making it more resilient to common colds or illnesses.
How Can You Make the Best Out of a Weight Training for Weight Loss Routine?
In a nutshell – hit it hard. To be more specific, light weights and frequent reps won’t get you to the desired results. You shouldn’t be afraid to use heavier weights and engage in lower reps because the more pressure you apply on your muscles, the more calories you will burn.
Talk to you nutritionist about dieting, mixing weight training for weight loss with other traditional exercises and have a fitness trainer explain to you how to lift your weights to lose fat and not get bulky. Weight training is a healthy way of keeping fat away from you, boost your metabolism, shape your muscles and get that lean, slim and fit body you always wanted.