There is a misconception that weightlifting will make you bulky. A lot of women who want to lose weight avoid dumbbells, which is not a smart move. But what is the truth? Is strength training going to help you get fit and lose weight? The answer is simple. Yes, it will. Strength training should be an integral part of your exercise routine, and you will get the body you have always wanted. But what can you expect? How does it work? There are multiple questions which need to be answered.
3. More Muscle is Good
There is a not so common phrase that says “the more muscle you have, the more fat you’ll burn” and this is a valid one. The body needs calories to maintain muscle and the more you have, the more calories you need to take to maintain it, which means that your body requires more energy. Having muscle burns calories, which is why you need more muscle – to burn extra calories.
And the good thing is that not only will you be burning the calories when you are using the muscles. According to certified personal trainer Heather Neff “You’ll be burning fat while you sleep just for the fact that you have the muscle to maintain.
2. You might gain weight
Don’t freak out. The strength training might actually make you gain weight. Neff explains: “If you were to take five pounds of muscle and five pounds of fat, place them both in a bucket and compare the two side by side, the fat will take up a significant amount of room while the muscle takes up very little, yet they still weight the exact same. That’s because fat cells are large, light, and fluffy, while muscle fibers are small and very dense.”
If you step on the scale and you weigh more than you did before you started working out, this doesn’t mean that you should stop. On the contrary, just disregard the scale for the moment and keep grinding.
1. How to lose weight with strength training?
The best plan to lose weight is the mix of cardio and strength training. There is no need to do endless sessions on the treadmill. Put a stop to it, because that is not the most efficient way to lose weight. You should do strength training first and then move to cardio. Neff explains: “Strength training before cardio because cardio can deplete your body of energy and set you up for injury. Especially if you are going to be lifting heavier weights.”
Neff also points out: “Do your strength training three to four days per week and make sure you’re not doing it back to back, especially if you’re doing a full-body routine — always give yourself a day in between training for the muscles to recover and grow.”