There is a huge misconception that you shouldn’t lift weights when going through a weight loss phase. Not only is it believed to stunt your results, but it’s actually thought to be counterproductive.
This couldn’t be further from the truth. Let’s get informed:
Strength training/weight lifting can be greatly beneficial for fat loss. Why? Because it builds lean muscle, increases the Basal Metabolic Rate (BMR), and puts you in a caloric deficit when consuming the right amount of calories
It is "said" that cardiovascular exercise is a better choice for general caloric expenditure during the workout - the keyword here being ‘during’. Strength training is universally more effective at burning total calories and fat overall.
Let me explain… By increasing muscle mass, you increase the BMR. In its simplest terms, a higher BMR equates to more calories being burned in the space of 24-48 hours.
Why is this beneficial for weight loss?
Through building lean muscle and increasing your BMR, you inevitably burn more calories at rest throughout the day AND increase your overall caloric deficit - a necessity for weight loss. This is what is known as Excess Post-Exercise Oxygen Consumption (EPOC).
Still not fully understanding? That's ok, I got you!
During an aerobic, cardiovascular workout, it’s widely accepted that more calories are burned than during a typical strength training workout of the same duration. The distinction? While you may certainly be losing weight, you’re also losing a proportionate amount of muscle at the same time. Additionally, it can also slow down your metabolism rather than speed it up. this is a detriment if you’re trying to lose weight.
Here’s the answer: Increase the intensity and begin to
implement a consistent strength training regimen consisting of weight-bearing exercises in conjunction with aerobic activity. This is the optimal weight loss plan. Oh, and don’t forget to hone in on your diet as well!
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