What is the secret of weight loss? Actually, there is no major mystery. The secret to weight loss is combining a healthy diet with regular exercise. Diet alone can help you lose weight, but the following five strength training methods will help you lose weight more quickly.
Strength training is the best companion of any dieter. According to the Mayo Clinic, it will help you reduce body fat, burn calories, and build lean muscle mass more efficiently. By executing the ideal strength training program on a consistent basis, you may rev up your metabolism and burn more calories.
Consume This, Not That! Mike Bohl, MD, MPH, ALM, a member of our Medical Expert Board and a certified personal trainer and nutrition coach who helped establish the Body Program at Ro, shared some of the finest strength training methods for weight loss. In order to produce a calorie deficit, you must consume fewer calories and burn more calories each day if weight loss is your aim. Keep in mind that this will cause you to lose lean muscle, although strength training can help you combat this.
Dr. Bohl says, "Among its other benefits, strength exercise is an excellent way to burn calories... It is essential to engage in strength training while trying to lose weight in order to prevent muscle loss and ensure that the majority of weight lost is fat mass.
Dr. Bohl reveals the following strength training strategies that help accelerate weight loss to get you started. Check out 6 Tips for Women to Lose Belly Fat & Keep It Off for additional inspiration.
Focus on your large muscles
To increase the quantity of calories your body burns, it is essential to exercise your major muscles, which include the quadriceps, hamstrings, and glutes in your legs.
Dr. Bohl explains, "The calorie difference between working out large muscles and working out medium muscles is not enormous, but if you're at a point where every calorie matters, this may help."
Perform workouts with closed-chain motion
Closed-chain exercises are those in which you use a stationary object, such as a bar or the floor. Examples include lunges, squats, chin-ups, pull-ups, and pushups.
"Since closed-chain exercises tend to challenge multiple muscle groups simultaneously, they can be a more efficient way to burn calories," explains Dr. Bohl.
Exercise each portion of your body.
It is crucial to focus on your large muscles, but it is equally necessary to focus on your entire body.
Dr. Bohl advises, "You may want to consider a split routine (in which you exercise different muscle groups on different days) so that you can continue to exercise at the gym while other parts of your body are resting."
Consume a protein-rich diet
"Eating a high-protein diet is essential for giving your body the nutrients it needs to recover after a good strength-training workout," advises Dr. Bohl. Additionally, this habit will help you prepare for your next training session.
Protein is essential to your weight loss attempts for a variety of reasons. According to Nutrisense, a diet high in protein helps build muscle, and muscle burns more calories than fat does. Additionally, protein helps you feel fuller for longer.
Be sure to incorporate cardio
Unquestionably, strength training is the king of weight loss, but don't disregard other forms of exercise.
"Cardio is one of the activities that burns the most calories. Therefore, be sure to incorporate aerobic activity into your strength-training practice," Dr. Bohl advises.