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Why it's good to lift weights when you lose weight
Table of Contents
1. How muscle mass helps you lose weight
This translates to more calories burned during the day. This is not an advantageous situation from the point of view of improving physical appearance. A 2022 meta-analysis shows that excessive weight loss programs that include physical exercise can in turn translate to lower energy requirements because muscle mass generates the largest amount of energy expenditure. The use of strength training during weight reduction stimulates anabolic processes in the muscles. An analysis from 2022 shows that fat reduction programs that also include physical activity can also improve muscle protection during physical activity, but the lack of caloric energy in the body is less beneficial than programs that consume only muscle mass or exercise as a result of physical activity.2. Strength training and energy expenditure
An hour of cardio training, on the other hand, can generate 400800 calories. Nothing more wrong. It is a process that occurs after an intense workout and is designed to rebuild energy reserves, remove lactic acid, and balance hormones and oxygen levels in the blood to restore the body's homeostasis. During one workout, fewer calories are burned than during an intense cardio workout. Looking at the short term, it can be concluded that cardio exercise will be a better choice for weight loss.3. Other benefits of strength training during reduction
Strength training, in addition to aiding the process of reducing fat, has other health benefits: it supports metabolic health, cardiovascular health, and bone health.4. It improves insulin sensitivity
Strength training increases the sensitivity of tissues to insulin, making the body more effective at absorbing glucose from the blood without overproducing insulin. Regular exercise can lower blood glucose levels even in people with insulin resistance. The hormone responsible for transporting glucose to the inside of cells is insulin. In addition, exercise increases both the amount and activity of the GLUT4 transporter, which is responsible for the intake of glucose into cells. This is especially important in the context of the prevention and treatment of obesity and type 2 diabetes.5. Improving bone health
Strength training is also an effective strategy in the prevention and treatment of osteoporosis, which may prove helpful for older adults and postmenopausal women (I. Schlacht, D.A. Regular resistance training can significantly contribute to improving bone health and overall quality of life.6. Positive effects on heart health and well-being
Strength training can prove to be an effective non-pharmacological method of treating hypertension, as evidenced by a meta-analysis from 2023 (R.R. In addition, resistance training greatly affects mental well-being. Both healthy people and those suffering from heart disease or hypertension can benefit from regular strength training. Correia et al. 2023).7. How to train for weight loss
The intensity should be maintained for as long as possible and the previously raised weight should be worked out and not reduced until such a need arises. Of course, along with the weight loss process, the increased load and volume reduction may be necessary. It may be beneficial to start HIIT training or moderate cardio training sessions during this period. It is also important to ensure proper recovery, sleep and a diet that covers the body's needs for all the ingredients. While reducing the fat-growing tissue with an energy deficit, training should minimize the effectiveness of maintaining muscle tissue and strength. Maintaining heavy weights will allow the body to gain more weight during exercise and maintain a healthy weight while maintaining weight loss.
