Many people who are trying to lose weight tend to avoid resistance (weight) training for a fear of "bulking up" or "getting bigger". In spite of what many believe, resistance training is absolutely critical for weight loss, weight maintenance and overall good health. Here are 5 reasons why resistance training is especially beneficial for weight loss.
1. Preserves Muscle Mass
Resistance training is the only method of preserving muscle mass. Muscle is an integral component of your overall body composition, which is the relative distribution of your fat and lean (muscle) mass. An ideal body composition is one that encompasses a low percentage of fat and a high percentage of muscle mass relative to overall body weight (click here to learn more about body composition). If you’re a woman, there’s no reason to worry about bulking up with resistance training. The male hormone testosterone is responsible for the development of large muscles and, luckily, women are genetically incapable of bulking up without supplementation (synthetic testosterone boosters). If you’re a man and don’t wish to bulk up, opt for performing a high number of repetitions using low resistance (click here to learn how to train with low weights and high repetitions).
2. Elevates the Metabolic Rate
Due to its effects on muscle, regular resistance training significantly elevates the metabolic rate (the rate at which you burn calories). The more muscle you have, the higher your metabolic rate. The act of engaging in resistance training is also beneficial for increasing the overall rate at which you burn calories. In fact, one moderate- to high-intensity resistance training session can elevate the metabolic rate for up to 12 hours, which means you’ll burn more calories during any given activity, even at rest (click here to estimate your metabolic rate).
3. Improves the Ability to Perform Cardiovascular Exercise
Resistance training improves muscular strength and endurance, which allows you to perform a variety of cardiovascular (cardio) exercises efficiently and effectively. If your muscles are weak, you won’t have the strength or endurance necessary to perform cardio exercise at levels high enough to elicit significant weight loss (use them or lose them). You can greatly improve your muscular strength and endurance by performing one or multiple sets of 8-16 repetitions of at least 8-12 different resistance exercises targeting all your body’s major muscle groups (click here for specific information about exercises, sets, reps, and other resistance training fundamentals).
4. Decreases Body Flab
The appearance of body flab usually results when ...click here to read the rest.
Disclaimer: The information provided is for educational and informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Any reader who is concerned about his or her health should contact a physician for advice.
Before starting an exercise training program you should first make sure that exercise is safe for you. If you are under the age of 55 years and generally in good health, it is probably safe for you to exercise. However, if you are over 55 years of age and/or have any health problems, be sure to consult with your physician before starting an exercise training program.
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