When it comes to weight loss, cardio, and aerobic exercise, give them all the limelight. But here we are talking about the underdog: Resistance training for physical fitness. Research shows that while cardio burns more calories per session, it can make your muscles weak. That’s where you would need resistance training to strengthen your muscles.

This blog will offer you insights into the question, “Is resistance training good for weight loss?”. While you’re in the blog, you’ll see us busting some common myths around resistance training.

Just keep reading till the end; you will get to know some practical tips for strength training.

So, are you ready? Let’s get going!

 

The Complete Guide to Resistance Training

Before getting deep into the topic, you must get familiar with some basics about resistance training. Generally, resistance training is also as popular as weight training with barbells or dumbbells. The progressive overload helps build up muscle strength and endurance.

You contract muscles against external resistance like dumbbells, bands, or bodyweight.

Resistance training encompasses myriad dimensions of fitness, such as muscular fortitude, explosive power, hypertrophic development, and sustained endurance. Predominant methodologies of resistance training include the utilization of free weights, mechanical resistance apparatus, weighted medicine balls, elastic resistance bands, suspension training apparatus, and calisthenic exercises.

After learning what resistance training entails, let us investigate whether this weight loss benefit is real or just a myth.

Can a Person Lose Weight with Resistance Training?

A popular trend among fitness enthusiasts is weight training.  Well, that is not merely a coincidence. Once we understand that during cardio exercises we burn calories at that moment, resistance training simply changes our body composition in terms of weight.

Research indicates that strength training tends to elicit a heightened basal metabolic rate (BMR) in contrast to aerobic exercise.

Another fascinating advantage of resistance training is that it keeps burning calories even after the workout while the body rebuilds damaged muscles. Thus, even when you are at rest, you continue to burn calories!

You can burn fat, gain muscle, and reduce weight by combining resistance training with cardiovascular exercises like High-Intensity Interval Training (HIIT).

How Resistance Training Supports Weight Loss

As we stated earlier, resistance training is the ace card to weight loss. Below, we have listed some of the most amazing benefits of resistance training as regards weight loss.

1. Building Lean Muscle Mass:

First, when there’s resistance training, it enhances the growth of lean muscle mass. This is because the muscle tissue uses more calories when in total rest than the fat tissue does and thus enhances the basal metabolic rate. Furthermore, greater muscle mass supports weight control by increasing calorie burn, even during inactive phases.

2. Caloric Expenditure Beyond the Workout:

Cardio burns calories during the session. But resistance training sets off a longer-lasting afterburn. The body continues to burn calories, and rebuild and strengthen muscles after exercise.   Overconsumption of oxygen after exercise is the term used to describe this condition (EPOC). Studies show that resistance training increases resting metabolic rate more than aerobic exercise does.

3. Fat Loss and Improved Body Composition:

Is resistance training good for weight loss? It is still a concern, so forget about it because resistance training contributes to fat loss by promoting the utilization of stored fat as an energy source. When individuals engage in weightlifting, they not only shed fat but also sculpt and tone their bodies. Improved body composition becomes evident as lean muscle mass increases, providing a more aesthetically pleasing and functional physique.

 

False Beliefs about Resistance Training and Weight Loss

Several myths about resistance training exist around us. Among them is a very common one which states that resistance training makes you look like a bodybuilder, but in reality, it doesn’t.

Let’s bust all of the myths together below:

1. Fear of Bulking Up:

A prevalent myth suggests that resistance training results in bulky muscles, particularly among women. However, developing a bulky physique necessitates specific training methods, unwavering commitment, and often, genetic predisposition. On the other hand, resistance training helps people achieve a lean and toned look when done according to their goals. It doesn’t make muscles too big.

2. Cardio vs. Resistance Training:

There’s a common misconception that cardio surpasses resistance training in weight loss effectiveness. While cardio efficiently burns calories during exercise, resistance training presents a more enduring strategy for managing weight. Combining the two, as in High-Intensity Interval Training (HIIT), maximizes muscle growth, fat burning, and weight loss.

Practical Tips for Incorporating Resistance Training into Your Weight Loss Journey

Wondering how to add strength training to your weight loss routine? Check out the tips below:

1. Start with a Beginner-Friendly Routine

If you are not familiar with resistance training, start with a routine that is suitable for beginners. Moreover, center your attention on such compound motions that involve many muscle groups, like squats, lunges, and push-ups. When you become stronger, make your training more complicated and intense, step by step.

2. Include a Variety of Exercises:

Seek variety in resistance exercises to activate all muscles involved; targeting diverse muscle groups on separate days helps in getting enough rest; carrying both free weight and machine-based training.

3. Prioritize Progressive Overload:

The concept of progressive overload describes how you should advance by progressively increasing the weight or intensity of your workouts.  As a result, your muscles expand and change, increasing your strength and metabolism.

4. Combine Resistance Training with Cardio:

You must combine the resistance training with cardio. It helps you enhance your cardiovascular system and preserve your muscle mass.  But don’t do too much cardio sessions or weight training. To safely get back into shape, strike the ideal balance. Don’t indulge for more than an hour in a HIIT workout; it burns your calories fast and causes muscle loss if you do it for long hours. Adding weight training to your workout session helps to improve the resting metabolic rate that keeps your body in the fat-burning stage while you are on rest.

5. Ensure Proper Nutrition:

Last but not least, for the best results in weight loss, resistance training, and a balanced diet must be combined.  Continue to consume enough protein in your diet to aid in muscle growth. Keep yourself hydrated and also take care of micronutrients in your diet. You must realize that maintaining your physical fitness depends heavily on eating a balanced diet.

Common Resistance Training Exercises For Beginners

Here is an introduction to resistance training, which is good for beginners when it comes to losing weight.

1. Squats:

Start by placing your feet forward and slightly wider than hip-width apart. Next, keep your knees behind your toes as you descend as far as you can with your body. Lastly, execute 15 to 20 repetitions by going back to the starting position. 

 

2. Push-ups:

Okay, let’s get started with a classic exercise. Start by extending your arms and putting yourself in the plank position, keeping your body straight. Now, slowly lower your body down while keeping your elbows tucked in. Go down nice and slow until your chest is just about to touch the floor. This move is great for building strength in your upper body. Return to the plank position by pushing yourself up while keeping your body straight. Keep doing this motion repeatedly to achieve as many reps as possible.

 

3. Lunges:

Stand normally with your feet hip distance apart. Keep your spine straight and core engaged. Then, start stepping forward with one foot. Lower your body at a lever where your knee is bent at a 90-degree angle. Make sure you’re not overstressing the other knee and if it hurts, cushion properly. Return to the starting position. Repeat the process with the other leg. Finish 10-15 reps for each leg.

4. Planks:

Okay, let us now begin. You should start by lying down on your stomach. Make yourself comfortable. Now put your elbows on the floor while your arms are positioned on it. Ensure that the distance between your arms is approximately shoulder-width. Then, slowly start lifting your body with your core engaged. To keep your core engaged, tuck your belly in. Your spine should be in line with the floor. Keep your gaze soft without overstressing the neck. Hold the position for 30 seconds. Then, gradually, as your forearms get stronger, you can work it up to a few minutes.

 

 

5. Glute bridges:

First, lie flat on your back with your palms facing the floor. Bend your knees and feet flat. Tuck your belly in and slowly start lifting your hips towards the ceiling. Squeeze your glute muscles at the top and your lower back should be down. Perform 15-20 reps at a time.

Modify or intensify these exercises as needed. You can even add resistance, such as dumbbells or resistance bands. Always start with a proper body alignment and gradually up the intensity to make sure you don’t get injured in the process. Slowly progressing during the training will help you gain long-term benefits without causing any harm.

Hence “ Is resistance training good for weight loss?” will no longer be a question to you.

Conclusion

To sum it all up, resistance training helps with weight loss by improving fitness and body composition. Resistance training is not just about building strength; it is also about building a healthier, leaner, and stronger body, as we uncover more of its advantages and bust myths.

Eat healthily and incorporate resistance training into your exercise regimen to maximise weight loss. Remember that long-term success demands patience, consistency, and commitment to long-term health objectives.