How does strength exercise aid weight loss
Strength exercise is often overlooked when it comes to weight loss. Many people focus on cardio exercises like running or cycling, thinking that’s the key to shedding pounds. But what if I told you that strength training can actually aid in weight loss? Let me break it down for you.
Why Strength Exercise?
When you start a new exercise routine, your body adapts by increasing muscle mass. This increase in muscle mass is often accompanied by an increase in resting metabolic rate (RMR). RMR is the number of calories your body burns at rest. A higher RMR means your body will burn more calories even when you’re not exercising.
Muscle Loss
When you lose weight, you don’t just lose fat - you also lose muscle mass. This can lead to a decrease in RMR, causing your metabolism to slow down. Strength exercise helps prevent this loss of muscle mass and keeps your RMR high, making it easier to maintain weight loss over time.
How Does Strength Exercise Aid Weight Loss?
Increasing Caloric Expenditure
When you do strength exercises, your muscles work harder to lift weights or perform movements. This increased effort leads to a higher caloric expenditure - meaning your body burns more calories during exercise. Over time, this can lead to weight loss as your energy expenditure increases.
Building Muscle Mass
As mentioned earlier, building muscle mass through strength exercise increases RMR. This means your body will burn more calories at rest, even when you’re not exercising. A higher RMR makes it easier to maintain weight loss and prevents the dreaded “yo-yo effect” where you gain weight back after losing it.
Improving Insulin Sensitivity
Resistance training, a type of strength exercise, has been shown to improve insulin sensitivity. When you have better insulin sensitivity, your body is able to regulate blood sugar levels more effectively. This can help with weight loss and even reduce the risk of developing type 2 diabetes.
Putting It All Together
Incorporating strength exercises into your workout routine can be a game-changer for weight loss. By increasing caloric expenditure, building muscle mass, and improving insulin sensitivity, you’ll be on track to reaching your weight loss goals. Remember, it’s not just about losing weight - it’s about maintaining a healthy lifestyle that you can enjoy in the long run.
Get to a gym or start at home with bodyweight exercises. Just do some strength exercises.