Table of Contents
- 1 What Is Resistance Training?
- 2 Why is Resistance Training Important | How Does It Burn Fat?
- 3 Strength Training to Lose Weight
- 4 Frequently Asked Questions (FAQs)
- 5 In Conclusion
Getting fit is a long and enduring journey. It’s a battle of losing weight, gaining weight, or staying the same.
The ultimate motive for many is often to lose weight. Nevertheless, some people want to gain weight in order to get that muscular physique.
People who want to just lose that fat focus on a cutting routine. This may involve cardio exercises.
However, many of you may not consider resistance training for weight loss as a legitimate alternative. This is because of the continual battle against weight gain and reduction. Many people believe that cardio workouts are the only way to lose weight.
Well, it’s true that a daily dose of cardio will help you burn calories and lose weight.
However, resistance training, as part of your weight loss workouts, will provide your weight loss goals with the push they require to help you lose weight faster.
This blog here will discuss: is strength training good for weight loss. We’ll also provide you with a few exercises you can include in your routine. This will help you shed some extra pounds to get that slim as well as lean figure.
Let’s first start with knowing what resistance/strength training is and does strength training burn fat!
What Is Resistance Training?
Resistance training is also known as strength training. Any fitness plan should include strength training. It makes you stronger and increases your muscle endurance.
Strength training involves moving your body against a resistance, such as:
- your own body weight,
- free weights, such as dumbbells or barbells,
- resistance bands, often known as resistance tubing or fitness bands are a type of resistance band, and
- single-exercise machines, such as cable machines, are examples of resistance machines.
Strength training is a very adaptable form of exercise that can be performed in practically any place.
Furthermore, strength training is a popular exercise option at many gyms. Nonetheless, you may also develop a comprehensive resistance training at home program.
But first, let’s see why resistance training is important for a workout routine.
Why is Resistance Training Important | How Does It Burn Fat?
The answer to this question is metabolism. Some people are naturally gifted with a high rate of metabolism.
However, for some people with a slow metabolism, it becomes twice as difficult to lose weight. Therefore, resistance training becomes a vital element here.
If you’re looking for those lean and toned muscles, resistance training is important. Cardio and high-intensity interval training (HIIT) will increase your metabolism too. But they are not as effective as weight lifting or strength training at doing so while maintaining lean muscle tone.
Muscles are, in a way, fat-burning machines because they enhance your Basal Metabolic Rate (BMR). The quantity of calories required to keep your body burning calories at rest is known as the Basal Metabolic Rate (BMR).
While you may not realize it, your body burns calories continuously throughout the day. It does this through simple and unconscious actions like breathing. Resistance training has a positive impact on the BMR.
Therefore, there’s a lot of significance to resistance training.
Along with this, strength training has a few other benefits too. This gives even more reasons to include in your daily routine. The benefits include:
- Improved bone density and health by increasing flexibility and range of motion.
- Improved brain health and cognitive abilities.
- Back pain, diabetes, arthritis, and heart disease are just a few of the chronic illnesses that can be reduced.
- Posture, balance, and stability are all things that can be improved.
- Boost your energy levels.
- Boost your mood and overall feeling of well-being.
So, if you wonder “Does resistance training burn fat?” then your answer is yes. The way strength training boosts stamina and energy levels help in burning fat at a faster rate.
We see that it also helps in boosting metabolism, which further makes it more effective. Along with the additional bone health benefits, it’s the best way to reduce fat.
The next section of the blog will include a few exercises you can do as a part of your resistance training exercise routine.
You need not go to the gym for resistance training. We’ll tell you exercises which you can perform easily at home. We will even give you a few exercises you can perform without equipment.
Strength Training to Lose Weight
By now, it must be clear to you that resistance training does burn fat. So, now, we’ve categorized workouts on the basis of with and without equipment.
If you’re looking for something to do at home without any equipment, here are a few moves.
Strength Training without Equipment
Let’s start with the most basic exercise. Everyone knows how to do a push-up. It’s a very effective exercise.
Resistance training, in the form of push-ups, works the whole of your body and does burn fat. It focuses on the muscles around your arms, chests, and shoulders. Plus, it also works your core immensely.
This is how to do a pushup:
- Position yourself on all fours on the floor, with your hands slightly more apart from your shoulders.
- Extend your legs back until your weight is evenly distributed between your hands and toes. Stay in a straight line position from head to toe. Do not bend your back.
- Pull your belly button towards your spine to engage your abs and tighten your core. Maintain a firm core throughout the push-up. The best way to do it is to focus on your breathing.
- Slowly bend your elbows and lower yourself to a 90-degree angle with your elbows. Keep in mind to inhale while doing this.
- Exhale as you compress your chest muscles and lift yourself back up to the starting position through your hands. You can keep your elbows a little bent.
Burpees is one of the best strength training for fat loss without equipment workouts. It works the whole body.
This is how you do it:
- Begin with your feet slightly apart in a standing position. Be at least shoulder length apart.
- Do a Squat. Do not forget to keep your back straight and touch the ground.
- Now, with the help of your hands, kick your feet back. This will bring you to a push-up position.
- Do a Push up now.
- Now, spring your feet back forward. Go back to the squat position.
- Jump powerfully from this position, stretching your arms over your head.
#3. Twist Lunges
This is the best way to target your glutes and hamstrings. This is the best thigh exercise.
This will build up your thigh muscles as well.
- Stand with your right foot forward and your left foot back. It should be wide apart, say 3-foot.
- Stretch both arms in front of you (while holding weights in each hand if you have dumbbells).
- Lower your body to the ground by bending your knees. Touch the ground with both hands. Lower straight down rather than forward, keeping the front knee behind the toes.
- Twist your upper body to the right once you are in lunge posture, then back to the center.
- Keep your abs engaged throughout by pulling it in.
- Repeat this on the other side.
#4. Glute Bridges
This is an excellent lower-body workout because it focuses on the glutes and hamstrings.
It’s also fantastic for strengthening your core muscles.
- Lie down on your back with your knees bent. Keep your feet flat on the floor under your knees. Your hands should be at your side on the ground to support you.
- Your back should be flat on the ground. Pull your core inwards so that it’s tight. Keep your butts engaged too by pulling them inward.
- Now, pull your hips upwards with the help of your abs and buttocks. Do not put pressure on your hand. It is just to support you. Use your core to lift your hips.
- Do it in such a way that your shoulders, hips, and knees are in a slant line position.
- Hold for 30 seconds or so. Hold it as much as you can. Know your limits.
- Go back to the rest position.
Hence, these were a few strength training for weight loss male and female workouts. You can do these with or without equipment.
Note that these exercises can be performed without equipment too. But you need to keep your glutes and core engaged the entire time.
People generally do not remember keeping their muscles tight. Therefore, equipment helps them with it.
Strength Training with Equipment
#1. T-Plank with Bands
This helps strengthen your triceps, biceps, and whole upper abdomen.
Here’s how you do it:
- Take a resistance band. Place it on your belly.
- Take a push-up position and pull the bands and hook it with your fingers.
- This will pull your core downwards. But you need to be in the pushup position anyhow.
- Now, rotate your body towards one side, by supporting your body on one hand and both feet.
- Go back to the same position and repeat it on the other side.
Squats itself is a very strengthening exercise. It builds your lower abdomen immensely.
With a resistance band, you can amplify its effects.
- Stand with a little more than shoulder length apart.
- Place your resistance band a little above your feet but below your knees.
- Bend your knees halfway so that your legs are bent at 90 degrees.
- Keep doing it at least 20 times or as much as you can.
- You can hold dumbbells in your hand. Keep your hands downwards so that the weight pulls you down.
#3. Glute Bridges with Lateral Leg Extension
Leg extensions are terrific for your quadriceps, while glute bridges target your core, glutes, and hamstrings.
- Wrap a small band around both thighs slightly above your knees.
- Take the glute bridge position.
- Straighten one of your legs upwards.
- Now go back to the initial glute bridge position and lower your hips.
- Now again do a glute bridge and extend your other leg.
- Continue this another 10 times.
These were a few resistance training for fat loss at-home exercises. You need not go to the gym for these. The equipment is easily available online.
You can do these exercises without equipment too. Remember to work the right muscles, especially your core and hips in every exercise.
Remember that weight training is important for weight loss. However, you can’t expect strength training to be effective if you’ve no control over your diet. Eat a well-balanced diet for long-term weight loss and weight maintenance.
At each meal, try to include all three macronutrients: protein, carbohydrates, and healthy fats. Whole, unprocessed foods, such as fresh fruits and vegetables, lean protein, and whole grains, should be prioritized. For a well-balanced diet, you may consult a professional dietician.
Weight training for weight loss female and male are effective if accompanied with a balanced diet.
Well, you might still have a few questions in your mind. Therefore, the next section includes some common questions.
Frequently Asked Questions (FAQs)
Check out this Q&A section to get all your answers before starting a resistance training routine.
#1. Can I do Cardio and strength training same day?
Well, a little bit of cardio is always good for any workout. Therefore, we recommend doing some cardio to work up your muscles. It actually prepares your muscles for strain.
However, do not do a lot of cardio. Keep the majority of cardio workouts separate from strength training. If you want to lose weight, combine more resistance training in your workout routine and less cardio. Also, read cardio vs weight training before planning your workout routine.
#2. Can I lose weight by lifting weights only?
Weight training can increase a person’s metabolic rate for up to 12 hours after they’ve completed the workout. This means that lifting weights causes your body to burn calories more quickly.
However, it is debatable if regular exercise enhances your metabolism in the long run. Cardio also tones the muscles you are working out with.
Pumping iron, on the other hand, can be a powerful weapon in the fight against the bulge. Not only will weight training strengthen your bones but it will also help you maintain a slim waistline.
#3. How much resistance training is necessary for weight loss?
Strength training exercises should be done two to three times a week. This keeps you from overtraining and allows your body to relax and heal.
#4. Should I do cardio first or strength training?
The majority of fitness gurus recommend doing cardio after weight training. This is because doing cardio first depletes your energy supply.
This fatigues your muscles before their most intense activity. Therefore, do cardio after strength training.
#5. Do bodybuilders do cardio?
Bodybuilders incorporate cardio into their workouts in a variety of ways. It ranges from super-setting exercises to taking 30-minute power walks afterward.
Overall, bodybuilders avoid high-intensity cardio since it would detract from their weight-training efforts.
For anyone seeking to shed some pounds, resistance training is an excellent workout option and does burn fat at a rapid pace.
The process aids in the development of muscle, which burns more calories during the day than fat. It also elevates your Basal Metabolic Rate (BMR).
This ensures that you continue to burn calories long after your workout is finished.