Strength training and exercise are an integral part of an effective weight loss program..
Contents
The main advantages of strength training for weight loss
- The main benefit of weight loss exercises is that they help to increase muscle mass. Don't let that embarrass you, because they will replace fatty deposits;
- Large amount of calories burned during training;
- Activation of metabolism and acceleration of metabolic processes in the body, which leads to increased efficiency of fat burning;
- Forming a slim figure. During the weight loss process, muscle mass is often lost along with fat. Strength training helps to preserve and strengthen muscles, which creates an aesthetically pleasing appearance and helps maintain a slim figure;
- Strengthen bones and joints. This is especially important for weight loss to keep joints healthy;
However, not everything is so simple and has its own difficulties.
Nuances when performing strength exercises
- When performing especially basic strength exercises, technique is important. It's not like stretching fitness rubbers. So, of course, it is necessary to understand that for quality results and absence of injuries it is necessary to spend time on studying the technique.
- Remember that to achieve weight loss results, strength training must be combined with cardio.
- Regularity and a gradual increase in exercise intensity will help you achieve your goals. Talk to a qualified trainer or fitness professional to develop a personalized workout program tailored to your personality, goals, and fitness level.
- Complete rest and recovery. Give your body time to regenerate after an intense workout. For weight loss purposes, 3, maximum 4 times a week is more than enough.
- Regular strength training should be combined with a proper diet that includes enough protein, carbohydrates and healthy fats to support muscle recovery and optimal metabolism. Here it is worth highlighting this nuance, when losing weight it is desirable to have a caloric deficit, which means that you should spend more than you get.
Power exercises for a weight loss program:
- The deadlift. The most important basic exercise that works about 75 to 80 percent of all muscles of the body.
- Bench Press: An important basic exercise for the development of the pecs, triceps and the entire shoulder girdle. Proper technique is very important to achieve maximum results and prevent injuries.
- Barbell squat: Also the most important strength base, only for lower body workout.
- Standing or sitting barbell press. Powerful workout for the shoulder girdle.
- Dumbbell barbell fly: Work the glutes, back of the thighs and lower back.
- Plank: Although the plank is usually performed without weight, it is still a good tool for working out the core and strengthening body stability. Perform the plank on your forearms or on your outstretched arms, keeping a straight line from your head to your heels.
- Pull-ups: Pull-ups are a great upper body exercise, especially for the back, shoulders and biceps. If you have difficulty doing pull-ups, use a pull-up rubber.
- Push-ups on bars. Although this is quite a challenging exercise, especially with weights, you won't regret it if you can master it.
- Standing biceps barbell raises.
Of course, this is not a complete list of possible strength exercises that can be used for weight loss. However, this is the one base that can do a lot and it has already changed thousands of figures all over the world.
Conclusions
Strength training is an important part of almost any weight loss program.
Thanks to them, you can lose weight without harm to your health. At the same time, your figure will change significantly. In addition, strength indicators will increase, although this moment is not particularly important especially for girls, this is an indicator of health.
Also, don't forget to consult with a fitness trainer or athlete to create the best training program for your needs and goals.
Be patient, it takes time to lose weight using free weights.
