How weights work for Weight Loss

How weights work for Weight Loss, Workout, weight lifting, heart health, exercise,

The lowdown on strength training and its effect on fat loss, energy expenditure, and body shape.  So you want to lose weight. Surely you need to eat less and burn calories through exercise then? 

Absolutely, But if you are steering clear of weight training, believing that because it doesn't get you hot and sweaty it can't be much good for burning calories, then you are selling yourself short.

Strength training will help in three ways. 

It will burn calories, it will give you stronger muscles, which are more able to cope with the demands of weight-bearing aerobic exercise, and it will help you maintain your lean muscle mass as you decrease calorie intake so you don't lose precious metabolically active muscle tissue.

The single biggest contributor in determining your total daily energy (calorie) expenditure is your resting metabolic rate (or RMR — the amount of energy your body expends just keeping itself going on a typical day).

A low RMR is an independent predictor of future weight gain but the single most important factor in determining your RMR is the amount of lean muscle tissue you have in your body — which is why weight loss experts now recommend combining aerobic exercise and strength training with diet to produce successful results.

Another important benefit of strength training is that it will allow you to enjoy becoming more active. 

Being overweight is not an impediment to successful strength training and in fact, brand new research on young people found that it was actually the most overweight kids who fared best in the gym.

Strength training is a great first step to becoming more active and healthy as there's no bouncing about, no excessive stress on joints, and no need to feel self-conscious. 

Whether you do it at home alone, or in a busy gym, strength training is a very individual pursuit that you can tackle with dignity and focus. 

Lees look at how it works for weight loss...

The high cost of strength training:

Exercise at any intensity — whether it's walking, running, weight lifting, or circuit training — burns calories and utilizes fat.

The number of calories and the proportion of fat is what varies — but while lower-intensity exercise burns a higher proportion of fat, higher-intensity exercise burns more calories overall — and weight training can certainly be considered to be a high-intensity activity (when done properly, of course).

But it isn't just the calorie 'cost' of the sessions themselves that make weight training such a crucial part of the weight-loss equation. 

Studies suggest that resistance training has an effect on average daily metabolic rate and energy expenditure through other means too.

In an eighteen-week intervention study from The University of Limburg in Holland, average daily metabolic rate increased by 9.5% and energy expenditure by 10% as a result of twice-weekly training.

Less than half of this increase could be attributed to the calorie cost of the workouts themselves, so positive effects on metabolism must explain the rest. 

What are you made of? 

There are two important factors at work.

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Therefore, altering your body composition to include less fat and more muscle is a good thing for weight loss (not to mention heart health). 

At the very least, resistance training causes a short term hike in resting metabolic rate.

Secondly, all exercise has an ‘after burn' effect, known as 'excess post-exercise oxygen consumption' (EPOC) — a period during which additional energy is needed to help the body replenish depleted fuel stores following a workout.

This recovery period following exercise is almost entirely fueled by fat oxidation (oxidation just means burning or use').

The intensity of the exercise and length of the session dictates the amount of energy used — the greater the intensity the better, Research has shown that fat oxidation can last up to three hours post resistance exercise and burns a significant number of extra calories.

Lose the fat, keep the muscle:

The case for weight training becomes even stronger when you bring reduced-calorie Intake into the equation. When you cut calories, more than a quarter of the pounds you lose aren't fat — they consist of water, muscle tissue, and even bone.

Now; the relevance of this is that muscle is a demanding type of tissue — it needs to be fed calories constantly to keep it functioning.

The more muscle you have, the more calories you burn whether you are walking along the street or doing barbell squats. 

Fat, in contrast is quite happy to just sit there without making any demands for energy.

A study, from the University of Texas, Austin, looked at the effects of twelve weeks of either high-intensity endurance or resistance training on resting metabolic rate in men aged 1835. After training both exercise groups showed significant declines in body fat.

Resting metabolic rate did not significantly change after either training regime but there was a definite increase in energy expenditure. These results suggest that both endurance and resistance training may help prevent the attenuation of RMR normally seen during dieting.

S T R O N G  W O R D S  -------  WHY NOT JUST DIET?

Calorie restriction has been shown to have a very positive effect on weight loss in the short term. But, in a study review looking at research on calorie-cutting and weight loss over 25 years, it was found that the average person regained 35% of the weight they'd lost within a year.  

Diets that restrict calories to 1200 or below can reduce the metabolic rate by as much as 20%. It's also been shown that exercise causes 'Protein Sparing' (literally, your body tries to hold on to its protein stores), which helps to maintain muscle mass.

How weights work for Weight Loss

And finally...

There's yet another reason why strength training is such a string to your weight loss bow. It has a remarkable effect on the shape and outline of your body. Fat is like a big sponge while the muscle is dense, like a stone.

A pound of fat takes up as much as five times more space than a pound of muscle which is why you'll look so much trimmer after strength training.

And here's the scientific evidence on six ways weights work for weight loss...

A flatter tummy
In a study in the journal Medicine & Science in Sports & Exercise strength training three times a week, using two sets of each exercise reduced levels of fat both under the skin on the abdomen and in between the organs in the abdominal region. In all, the female subjects lost 33/41b of pure fat in 25 weeks.

Reduced body fat

In research published in the Journal of Strength and Conditioning Research women over 30 were assigned to a twelve-week the weight-training program, working out three days a week. 

Both body fat and skinfold girths (measurements of the amount of skin that can be 'pinched' at specific body sites) were lower, while fat-free mass increased. 

Better body composition:

In a study published in the Journal of the American Dietetic Association, the effect of weight training on resting metabolic rate, fat- free mass, strength, and dietary intake was assessed for twelve weeks in young women.

The women showed a significant increase in fat-free mass of 41/21b, a highly respectable decrease in body fat percentage of 2.6% and significant increases in Strength. RMR did not Change significantly and neither did body weight. 

So, in this case, it seems that weight training had a beneficial effect on body composition.

Higher total energy expenditure:

In a study from the University of Alabama that looked at older adults, 26 weeks of resistance training resulted in total daily energy expenditure increased by over 220 calories per day. RMR also increased by 6.8%.

Even after adjusting the figures for the calorie cost of the training sessions themselves total daily energy expenditure was still significantly higher, meaning that both RMR and increased physical activity Contributed to the higher figure. 

Higher fat-free mass:

A Japanese study found that fat-free mass and the amount of high-intensity physical activity performed was the strongest determinants of total daily energy expenditure, accounting for 51% of it.

Greater afterburn:

A study in Medicine & Science in Sport & Exercise found that 45 minutes of resistance training elevated metabolism for two hours afterward, resulting in an additional expenditure of 155 calories.

Hopefully, you are now convinced that weight training is something you simply can't leave out of your weight loss strategy. But stop right there!

Before you skim over this section in your keenness to get on with the Using Your Weights for Weight Loss program, I think it is important to understand a little about what muscles are and how they work.

I m not asking you to sign up for a physiology course but the whistle-stop tour in the next section will help you learn how to get the most out of resistance training and make you understand why doing biceps curls with a can of baked beans in each hand are, frankly, a waste of time.

How weights work for Weight Loss How weights work for Weight Loss Reviewed by Muhammad Akram on July 29, 2020 Rating: 5

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