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Benefits of Weight Training

Fitlab

Fitlab

  Jayanagar, Bengaluru     Feb 9, 2017

   4 min     

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Weight training promotes lean muscle building which in turn improves metabolism. A higher metabolism means more calories are burnt which helps you lose weight effectively. Weight training boosts metabolism and helps in breaking down fats stored in the body. This routine strengthens your back and core reducing back pain and improving one’s posture as well. Weight training promotes the release of endorphins, feel-good hormones that alleviate pain and improve your mood.

Cardio vs weight training, which is better for weight loss?

The number of calories you burn during exercise depends on your body size and how intensely you exercise. Typically, a cardio workout burns more calories than a weight training workout of the same duration. But the question here is which loss of weight training is effective. Cardio is more effective than weight training at decreasing body fat if you do more than 150 minutes per week. Weight training is better than cardio for building muscle. A combination of cardio and weights may be best for improving your body composition. A healthy diet and good exercise program are two of the most critical factors for long-term weight loss success. Weight loss programs that include exercise can lead to greater weight loss and better weight maintenance over time. However, your metabolism may stay elevated for longer after weights than cardio, and weight lifting is better for building muscle. A cardio workout burns more calories than a weight-training workout. Both cardio and weights can help you become healthier and more fit.

There is a long list of why you should include strength training in your program-

  • Not only does strength training increase your physical work capacity, but it also improves your ability to perform activities of daily living, You will be able to work harder and longer with the proper weight training activities.

  • It improves bone density. One of the best ways you can control bone loss as you age is to add strength training into your workout plan.

  • It promotes fat-free body mass with decreasing sarcopenia. The lean muscle mass that we all work so hard for decreases with age. If we don't add strength training to our routine then it will turn into fat. 

  • It Increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk.

  • It improves your quality of life as you gaining body confidence. Strength training will not only make you strong but will also help with managing your weight.    

Weight training for women-

Weight lifting has long been the domain of men. For women, there are a lot of barriers to heavy lifting. It is a misconception that women will bulk up if they lift weights. Instead, what happens is their muscles get more defined, and strengthen making you stronger without sizing up. By pushing lifting so much your female clients may mistakenly think you want them to ditch cardio and focus on weights only. Make sure you aim for a good balance, especially when starting with weights. For women, especially those trying to lose weight, cardio is a big draw. Their fitness monitors tell them they’re losing a lot of calories doing it, and they can feel it too—cardio makes you sweat and breathe hard and feels like you’re doing something. Cardio is great for a calorie burn, for endurance and fitness, and of course for heart health. It is calories burned weight training only but doesn't help you build lean muscle.

Weight training for fat loss-

Weight training builds muscle, as lean muscle increases so do metabolism. A higher metabolism means that you will burn more calories all day long. For each pound of muscle you gain, you’ll burn 35 to 50 more calories per day. Weight training exercises have been proven to raise your metabolism for up to 24 hours after a workout. The more intense the workout the more calories are burned. Here are some of the weight training at home exercises that you can apply to lose fat or weight loss. Before you begin strength training, you’ll need to prepare your strength training items. The weight training for beginners is different than the strength training described here. The minimum requirements to do this at home or the gym

  • An empty gym bag

  • Two empty water jugs

  • Dirt, sand, or kitty litter

Use the dirt, sand, or litter to increase the weight of the gym bag and the water jugs. Only fill them a little to start, since filling them up completely may make them too heavy. Once it becomes easy to do these exercises, you can increase the weight by filling them even more.

  • Overhead Squat
  • Deadlift
  • Kettlebell Swing
  • Single-Leg Split Squat
  • Hammer Curls
  • Overhead Press
  • Jump Squat
  • Push-Up
  • Chair Dips
  • Crunches

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Tags:  Fitness ,

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Comments
Manohar Singh Bhati
Manohar Singh Bhati |  October 3rd, 2017

nice