Does weight training really help shed those extra pounds?
When trying to lose weight, you’re probably thinking that your best and only friend might be the treadmill or some other cardio machine. While cardio makes a massive impact on weight loss and calorie burn, it’s not the only way to lose weight. At some point, you’ll want to take a look at those dumbbells in the corner, especially if and when you find yourself hitting a plateau in your weight loss journey.
Let’s uncover the surprising truth about whether strength training is a secret weapon for weight loss.
The Myth: Cardio is King for Weight Loss
Many believe that the treadmill is the ultimate fat-burning machine, and in a lot of ways, it really can be. While cardio workouts torch calories during the exercise, however, they might not have the lasting impact of weight training. Why?
Enter the “afterburn effect” or scientifically, Excess Post-Exercise Oxygen Consumption (EPOC). This phenomenon means that after a weight training session, your body continues to burn calories as it works to repair and build muscle taking more out of the oxygen your breath in even after you’ve finished lifting. A study in the International Journal of Exercise Science in 2018 reported that EPOC helps burn extra calories up to 48 hours after exercise.
Building the Calorie-Burning Machines: Your Muscles
Muscles are not just for show; they’re your secret allies in the battle against those stubborn pounds. Engaging in regular weight training sessions increases muscle mass.
Why does that matter? Muscle tissue burns more calories than fat, even at rest. The more muscle you have, the more calories your body consumes daily, contributing to sustained weight loss.
The amount of calories you can burn in a 30-minute weightlifting session can be between 90 and 126 calories, according to MedicalNewsToday. An intense session can ramp it up between 180 to 252 calories.
Revving Up Your Metabolism
Weight training not only builds muscles but also revs up your metabolism. A faster metabolism means your body burns more calories throughout the day, not just when you’re working out. This is a crucial factor in weight loss because, in the end, it’s all about burning more calories than you consume. So, lifting those weights isn’t just about the immediate burn; it’s an investment in a more efficient calorie-burning machine – your body.
It’s important to note that when your muscles build and your metabolism grows, you will likely see an increase in your appetite. This is not a bad thing, as your body is simply wanting to support you by providing more energy for you to burn. However, take care not to offset your progress by taking in more calories than you need. Focus your diet on nutrient-dense foods and protein-rich foods that will supplement your workout instead of just putting weight back on.
What If I Don’t Want To Lift Weights?
Weightlifting isn’t totally for everybody, at least not immediately. Jumping right into the iron-pumping could have some harmful effects on your body if not prepared, such as inflammation, hypertension, or a risk of exercise-related injury or accident.
If the idea of lifting traditional weights doesn’t appeal to you, fear not – there’s an excellent alternative: resistance bands. These versatile bands offer variable resistance, meaning the level of difficulty increases as you stretch the band. This provides a unique challenge to your muscles, promoting strength and endurance. At the same time, they offer a better preservation of your joints and help your flexibility and mobility.
Resistance bands are gentler on your body, making them an ideal choice for those with concerns about the impact of heavy weights. They also offer a full-body workout, engaging multiple muscle groups simultaneously. Whether it’s a simple bicep curl or a complex squat, resistance bands can mimic traditional weight exercises with added flexibility.
Additionally, resistance bands are portable and inexpensive, making them a convenient option for home workouts. Variable resistance training with bands ensures that your muscles are continuously challenged, promoting growth and, ultimately, aiding in weight loss.
Wrapping It Up
In the battle of the bulge, don’t underestimate the power of the dumbbell. Strength training, far from making you bulky, can be a game-changer in your weight loss journey. It’s not just about the calories you burn during the workout but the lasting effects on your metabolism and muscle mass. So, the answer to “Is weight training good for weight loss?” is a resounding yes. Incorporate some resistance into your routine, and watch those pounds melt away – one rep at a time.
For more great tips and information on how to keep your fitness journey going, check out our blog.
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