Losing weight in combination with strength training

Want to lose weight? Then your plan is probably to work out vigorously and do cardio. Most people who want to lose weight do just that. They spend hours on the treadmill, cycle, or run a few miles outside every day. Many people think cardio is the only way to burn calories and get fitter.

In principle, it's true that cardio training helps you lose weight, but there are some drawbacks. These drawbacks, in turn, mean that cardio alone isn't all that beneficial. It's much better to combine cardio and strength training if you want to lose weight.

Strength training makes losing weight even easier

Strength training makes losing weight even easier for the following reasons:

• 1. You burn calories for longer
• 2. You boost your metabolism
• 3. You can eat more and still lose weight
• 4. You keep your metabolism going
• 5. It makes you tighter
• 6. You see results quickly

1. You burn calories for longer

Combining weight loss with strength training is probably something you don't think about. You might think that working out will only make you gain weight, and that cardio will burn fat faster and more effectively. This isn't entirely true. Unlike cardio, strength training has the so-called "afterburn effect." Essentially, you only burn calories after your workout.

Burn calories for two days

The afterburn effect means you burn about two days more calories than you did before your workout. In total, you burn many more calories than during your workout alone. For this reason, combining weight loss with strength training is very effective.

2. You boost your metabolism

The afterburn effect doesn't stop there. If you've been doing strength training for several weeks or months, you're giving your metabolism a lasting boost. Training ensures you're consistently burning more calories. This is how it works: if you train one to three times a week, you're building more and more muscle tissue. Muscle burns more calories than fat, even at rest. One kilogram of muscle tissue burns about a hundred calories per day at rest.

3. You can eat more and still lose weight

When you gain muscle mass, your body also uses more energy. This means you can eat more without gaining weight. So you can eat as much as usual and still lose weight. Of course, you want to maintain your muscles well by getting enough rest and providing them with the right nutrition. If you can do that, losing weight will be much easier.

4. You keep your metabolism going

If you want to lose weight, you can, of course, go on a diet. However, you run the risk of experiencing the well-known yo-yo effect. If you go back to your normal eating pattern after a diet, you'll immediately regain the weight. This is because your metabolism slows down during a diet. Your body takes in fewer calories and therefore burns fewer. So it's logical that you'll gain some weight again when you start eating more again. Strength training counteracts the yo-yo effect. By building more muscle mass, you keep your metabolism running smoothly and continue burning calories. Strength training is therefore always more effective than dieting.

5. It makes you tighter

A major benefit of losing weight combined with strength training is that it makes you more toned. When you only do cardio, you become thinner. Your fat disappears, but nothing takes its place. Your skin becomes looser and droops in some areas. Which, of course, is something you don't want at all. With strength training, you ensure you lose weight and become more toned. You give your body a newer, fitter shape. You get firmer contours and a slimmer appearance. By doing strength training, you look healthier and create a well-proportioned silhouette.

6. You see results quickly

Another advantage of strength training is that you don't have to do it for hours. With cardio, you often have to work out for a very long time before you finally see results. This isn't the case with strength training. It's actually unwise to train for hours every day. Forty-five minutes to an hour of training is enough to see quick results. If you're just starting out, one to three workouts a week are enough. So you don't have to completely overhaul your weekly schedule to see results.

How to start training

If you want to lose weight, you don't need to train specific muscle groups. The most important thing is to train the largest muscle groups. These are your glutes, legs, abs, chest, back, and shoulders.

Build it up slowly

If you're a beginner, it's wise to build up slowly and do light strength exercises. You can achieve significant results with these as well. Since untrained muscles have little strength and endurance, it's important to ensure sufficient rest between workouts. Rest for at least 48 hours after each strength training session before training again.

Just train at home

Want to lose weight, but don't see yourself lifting weights at the gym anytime soon? Then there's no need to. With Gorilla Sports starter sets , you can easily work out at home whenever you want. Dumbbells allow you to train the major muscle groups. Start with three sets of twelve to fifteen repetitions per muscle group. Perform the exercises slowly and don't force anything. If you can't manage twelve or fifteen repetitions, try a lighter weight. Once you can easily reach twelve or fifteen repetitions, you can increase the weight.

Vary as much as possible

Try to vary your exercises as much as possible during each workout and try new ones as well. The first few days can be quite strenuous, but after a few weeks, you'll notice your muscles getting used to the exercises and you'll start seeing real results. You'll become more toned and leaner, making strength training even more enjoyable.