- New research shows that strength training can help you burn fat and lose weight just as effectively as cardio.
- Experts say the key to losing weight is being calorie-deficient, or eating less than you burn.
- Lifting weights and other strength exercises can also help keep your metabolism high by building muscle.
Strength training is an effective method
new research shows.
According to a study published April 11 in the journal Obesity, resistance exercise such as weightlifting combined with a caloric deficit can help burn fat and reduce body fat percentage Comment.
Researchers from Edith Cowan University in Australia and the University of Cassias do Sul in Brazil analyzed data from 4,184 participants from 116 published studies on exercise and exercise.
Find out if resistance training like weight lifting can help with weight loss.
They found that combining resistance training with calorie reduction was an effective weight loss strategy, resulting in a loss of an average of 12 pounds.
The findings debunk the myth that aerobic exercise such as running or HIIT is the only way to lose weight, said lead researcher and doctoral student Pedro Lopez of Edith Cowan University.
“Usually when we talk about obesity, body composition or weight loss, we only hear about cardio,” he said in the release.
Lopez said the study could help provide an alternative to aerobic exercise, such as running, which puts stress on knees and other joints, so more people could benefit from exercise, including obese people looking to lose weight By.
For weight loss, calorie deficit is key
However, this study does note that without proper nutrition, exercise alone may not help with weight loss.
The weight loss in the study was associated with a calorie deficit, or eating fewer calories on average than exercising.
“If you want to lose weight, you have to reduce your calorie intake,” says Lopez.
Experts say that although Calorie deficit is essential for weight loss and fat burning, the way you create a calorie deficit may vary.Calorie-reduction strategies include tracking what you eat, reducing portion sizes, and adding more Vegetables and other high-content foodsor try a diet that helps you eat less in other ways, such as low carb or intermittent fasting.
A calorie deficit can also come from adding more physical activity into your day, from walks to fitness classes, though Previous research suggests exercise alone is not enough for long-term weight loss.
Lifting weights also helps build muscle, which speeds up your metabolism
Recent studies have also found that resistance training build muscleand also Maintain Muscle During Weight Loss.
Often, when people seek to lose weight, the goal is to lose body fat, not lean mass like muscle. Muscle tissue is not only important for strength and athletic performance, but also for metabolic health.
The more muscle you have, the more calories you burn, which means Lifting weights is a great way to build your metabolism over time, according to a personal trainer. it is also a The myth that lifting weights will make you bulky didn’t try because Muscles take time and effort to build.
other Evidence-Based Benefits of Strength Training including stronger heart and joints, More confidence and better body imageand Reduce the risk of diseases such as cancer and heart disease.
You don’t have to be a gym rat to get started Dumbbells, barbells or kettlebellsor – you can Learn to lift weights even without prior strength training experienceaccording to the personal trainer.
You can also start strength training with bodyweight exercises such as pull up, push upsand squatno gym required.
No matter what equipment you use, strength training exercises can be adjusted to your experience and skills, so you can get the most out of your workout, no matter where you are in the world fitness level.