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Weight Loss Strength Training
Include
weight loss strength training in your diet plan
Weight Loss
Strength Training is of great benefit to include
in your dieting. As you probably know weight loss occurs where there is
a deficit in calorie balance. That is the amount of calorie you take in
are less than what you use.
Weight loss
diets are viewed to introduce the calorie deficit by
significantly reducing calorie intake.
Fat
Loss 4 Idiots (lose 40 lbs with Calorie Shifting )
notes that one of the reasons many fail
in losing weight is that they get into a diet, and then they get off
it.
When they get off the diet, they go right back to the same eating
habits that get them fat in the first place.
Diets are used to introduce the calorie deficit by reducing calorie
intake. But this is not the only way you can create a calorie deficit. Weight loss exercise
also introduce on energy deficit by increasing calorie expenditure.
Generally speaking there are two kinds of weight loss exercises
that can help in
losing weight.
As opposed to what is widely believed, weight loss strength training
may be of more important than weight
loss aerobics in dieting.
Though aerobics result to increased fat metabolism during
execution;
strength training will be burning fat up to 15-17 hours after training.
Strengthening your muscles will increase your BMR (Basal or Resting
Metabolic Rate) for hours on end.
In contrast the effect of weight loss cardios
or aerobics lasts only during execution and
probable at best one hour later.
Equally important, weight loss strength training preserves your lean
muscle tissues. This is very important keeping in mind that a low
calorie diet can result to up to 25% loss of muscle tissue.
The excess body fat you carry is literally a load. For example, every
time someone weighing 350 pounds gets up from a seat, it is like doing
a 350 pounds squat. That is why such heavy people always support
themselves and heave and puff as they try to get up from a seat.
Consequently below all this fat, the body increase muscle tissue to be
able to support all that weight.
When you go on diet, you start losing that weight. So you lighten the
load on your body. And since your body is an adaptive bio-machine, it
also loses some muscle that was used to carry around the weight. Some
of it is also lost as you digest it to provide energy. So all in all
you lose body fat, water as well as some muscle tissue.
Unfortunately, this is where it starts working against you . . .
. . . an ounce of muscle tissue uses about 35 calories a day. So for
you to lose lean tissue you are also losing in your ability to burn
calorie. Just to give you idea. If you lose 5 pounds of muscle in a
month you will have lost the ability to burn 5250 calories monthly.
This is the equivalent of 1.5 pounds of fat per month. And this is
without dieting.
Enter Weight Loss Strength Training
The idea behind strength training and use of
weight in a weight loss program
is basically to protect your muscle tissue and keep your BMR high.
As long as you preserve your lean tissue, even if you weight loss
gradually tapers off, you are likely to hit your goals with time.
Without weights you will hit a weight loss platue where however much
you tweak your diet and aerobics, you don’t seem to lose any
more.
Weights develop your muscles increasing the amount of energy required
to keep the tissue alive. This increase of BMR is what works for you
even as you sleep; burning fat around the clock.
And just to keep you at peace, you do not need to do heavy weight to
achieve this. All you need are weights that offer enough resistance.
Infact many prefer to refer to this as resistance training rather than
strength training which tends to freak out most people.
Women in particular would lean towards avoiding weight loss strength
training in their programs because they fear they will bulk up their
muscles making them look bigger. Yet nothing is further from the truth.
Before a man can bulk up with muscles they will need to be hauling
quite some weights. For women even with such training will still not
bulk up as men. Infact the women you see in body building contest and
magazines need high discipline as well as drugs and other concentrates
to develop that much muscle.
With weight loss strength training a female will at best tone their
muscles. Basically you will lose that flabby arms, have a firmer
stomach, thighs, buttocks and the likes.
The reason
Fat
Loss 4 Idiots (lose 40 lbs with Calorie Shifting )
highly recommends strength
training is because the benefits of weight training in weight loss do
not stop there. It also increases the strength of your bones by
increasing density. Increase strength of tendons and ligaments. It also
tends to release some significant levels of endomophine that give you a
feeling of a high improving self-esteem. Not to mention it helps you
develop some level of self-discipline.
Strength training not only for weight loss, but also for general health
is particularly important for seniors. This is due to the natural
depreciation of muscles as one age. To learn more on this,
In the next page, you get to learn more about Calorie Shifting.
You will discover;
Weight loss is based on science but you need to execute it
artistically. You need to know when to apply which principle to apply
when. So, in additionyou will learn . . .
Next Page:
Weight
Loss Strength Training Stories
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