Doing weight or strength training in order to lose weight sounds a bit strange. However, experts say that these type of workouts maximize the EPOC or afterburn effect in the body, hence burning more calories.
The mass and metabolism of a person is very closely related to each other. The human body has a resting metabolic rate, which is the rate at which it burns calories and turns them into energy. Thus, this activity is responsible for maintaining the fat in one's body. However, due to the sedentary work lifestyle of most individuals, our calorie intake is more than our bodies can burn, hence it is deposed as fat. Cardiovascular exercises such as running and jogging, help in obesity management, however, these exercises have a very low afterburn effect. Strength exercises on the other hand, help your body to burn calories throughout the day, even after you are done with your workout. Strength workouts, when combined with cardiovascular exercises, can prove very beneficial in increasing an individual's resting metabolic rate, and while dealing with obesity.
Strength Training Exercises
Here are some exercises which can help with weight loss:
- Wall sit
- Dead lift
- Leg curls
- Push ups
- Leg Press
- Calf raises
- Leg extension
- Hip abduction
These exercises help increase lean body mass and reduce fat. Women who practice these exercises along with cardio, are more leaner and in shape, compared to those who do not. In addition to this, it reduces the risk of heart attacks, strokes, arthritis, cancer, and osteoporosis.
Here are some dieting tips to follow while engaging in the aforementioned workouts:
- Reduce salt and alcohol consumption.
- Avoid foods high in saturated fats or sugar.
- Drink at least 8 glasses of water to keep your body hydrated.
- Include whole grains, nuts, and beans in your diet, as they boost metabolism.
- Include high protein foods like eggs, fish, lean meat, and low fat dairy in your meals.
- Have plenty of fruits and vegetables, as they are low in calories and provide you with the required nutrition and fiber.
It is advised that you do not go hungry while following a strength training program, because if your body does not get enough energy to do these workouts, then it will start burning muscle for energy. This will result in muscle loss, and your body will become flabby and soft. A male needs about 2,500 calories in a day to survive, and a female needs about 2,000. However, this figure is an average and can vary according to a persons age, height, weight, workout program, training phase, and metabolism. Hence, consult a dietitian for reliable advice on your case, and craft a sound diet plan.
Finally, remember to get a proper trainer for strength training, because if this activity is done improperly, it can lead to serious injuries. Now, hit the gym and start losing some weight!