Does weight training contribute to weight loss
By building muscle mass with weight training, you can increase your metabolism, helping you to burn calories more efficiently and achieve greater weight loss. Lean muscle burns fat, even when the body is at rest. Because the body responds to overload and adapts to imposed demand, to achieve a specific goal, an exerciser must follow particular guidelines. In order to gain definition, a woman should do cardio training on top of strength training. Lifting weights may be associated more with gaining strength and bulking up, but it is actually a highly effective tool in any weight-loss program and will give you better results than cardio alone. Len Kravitz of the Idea Health and Fitness Association. Post-Workout Effect One of the big advantages weight training has for weight loss is its post-workout effect. On top of a healthy diet, the best way to achieve weight loss is through using a program that consists of both strength and cardio training. An hour of weight training burns between 365 and 545 calories, if you weigh between 160 and 240 pounds. Women are sometimes afraid that strength training will to lead to big, bulky muscles and an unfeminine shape. Cardio training helps to melt away the fat that hides the muscle. After a weights workout, your body has to work hard to repair the damaged muscle tissue caused by lifting and in doing so, it increases your uptake of oxygen and your metabolism speed. Calories When losing weight, you must burn more calories than you consume. As you age, your muscle mass decreases, causing a drop in metabolic rate, according to Dr. The Centers for Disease Control and Prevention recommends at least two days of strength training each week, which would burn roughly 730 and 1,090 calories.
One aspect that is often overlooked, however, is weight training. Metabolism Your metabolism is the driving force behind your weight-loss success. Maximum Heart Rate: To get an accurate estimate, but not perfect calculation, of maximum heart rate subtract age from 220. Through combining proper cardio and strength training techniques, women can tone their muscles and increase definition. Cutting your calorie intake will help create a deficit, as will training. When losing weight, many people turn immediately to cardiovascular exercise and look to drop their calorie intake to facilitate fat loss. A high heart rate zone is around 80%-85% of maximum heart rate. Using strength training for weight loss is a great idea. Cardio combined with lifting equals the maximum number of calories burned. A fast metabolism means you process calories quickly and lose weight faster, while a slow metabolism has the opposite effect. Heart Rate Zones: A low heart rate zone is around 50% - 65%of maximum heart rate. But, no matter how strong or defined a muscle is, if it is hidden under layers of fat, then the muscle will not show through. Unless a person has diagnosed injuries, sicknesses or other limiting issues, strength training is a wonderful tool. A medium rate rate zone is around 65% -75% of maximum heart rate. Strength training can lead to fat loss, increase metabolism and increase muscle mass. This is known as a calorie deficit and forces your body to burn your stored fat for energy, which leads to weight loss.
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