Here are the main benefits of strength training for weight loss:
Increase in Basal Metabolic Rate:
- What is Basal Metabolism? Basal metabolism is the number of calories your body needs to perform basic functions at rest, such as breathing, blood circulation, and temperature regulation.
- Impact of Strength Training. By increasing muscle mass, your body requires more energy to maintain these muscles, even at rest. This means you’ll burn more calories throughout the day, helping to create the caloric deficit necessary for weight loss.
Thermic Effect of Exercise:
- Definition. The thermic effect of exercise refers to the increase in metabolic rate after physical activity.
- After Training. After a strength training session, your body continues to burn calories as it recovers and repairs muscles, a phenomenon known as excess post-exercise oxygen consumption (EPOC). This increase in caloric expenditure can last for several hours after the workout.
Preservation of Muscle Mass:
- Importance of Muscle Mass. When losing weight, it’s common to lose both fat and muscle. However, maintaining muscle mass is crucial for a healthy metabolism and a toned appearance.
- Strength Training vs. Cardio Only. Incorporating strength training into your routine helps preserve muscle mass while losing fat, unlike cardio alone, which may result in greater muscle loss.
Reduction in Body Fat:
- Fat Burning. Although strength training doesn’t burn as many calories during exercise as cardio, its impact on metabolism and body composition is significant. As you increase muscle mass, your body fat percentage decreases, contributing to effective and sustainable weight loss.
Benefits for Metabolic Health:
- Improvement in Insulin Sensitivity. Strength training improves insulin sensitivity, helping your body manage blood sugar levels better and reducing fat storage.
- Reduced Risk of Disease. Maintaining a healthy weight and balanced body composition lowers the risk of developing metabolic diseases like type 2 diabetes and cardiovascular diseases.
