If you’re trying to do changes in your physique or lose weight, you know that besides modifying your dieta exercise regimen is important too. A significant factor to consider is the type of training you are doing. When you understand the effects that each type of training has on the body, you can reach any goal more easily and quickly.
Strength training (such as lifting weights) is effective in helping your body burn fat, even after your workout. We spoke to some experts to help explain how. These are the many ways building muscle affects your body composition.
Strength training can help you burn more fat.
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cardio vs strength training
There is a constant back and forth discussion about which is more efficient: cardio or strength training. According to a New York City personal trainer Oscar Columbus IVcardio is ideal for burning more calories during a training session, and is key to keeping your heart strong — but strength training affects your body in a different way. “Strength training has a dual effect because you burn calories during the workout and during the recovery and restoration of the muscle groups you worked on,” she explains. As a result, you get more for your money.
It’s still a good idea to incorporate both cardio and strength training into a well-balanced fitness plan, so you reap the full benefits. How much you make of one or the other may also depend on your current goals. If you are Training for your first marathoncardio is going to be your main focus as you build endurance, while strength training is going to be a priority when you’re trying to get stronger or build muscle.
Putting on muscle helps you burn calories even at rest.
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How muscles affect your ability to burn fat
As mentioned, strength training has the ability to help you burn more calories during and after your workout. This is thanks to the lean muscle you gain as a result of strength training. If your goal is to lose weight, having more lean muscle can help the process.
This also means that the more lean muscle you have, the higher your resting metabolic rate will be. Their resting metabolic rate, or RMR, refers to the total number of calories your body burns when you are at rest. Biologically speaking, resting metabolism helps your organ functions, neurological functions, respiration, and blood circulation. Rachel McPherson, an American Council on Exercise-certified personal trainer, performance specialist, and active weight lifter, explains that muscle is metabolically active, meaning it burns calories even at rest, and while the effect is small, it is significant and can be seen. accumulates over time. “This also helps counteract the decline in metabolism and muscle mass as we age, which can contribute to weight gain in midlife,” he says.
Strength training also has fat-burning benefits when you’re done exercising. “Excess post-exercise oxygen consumption is the process of your body regulating itself to return to homeostasis after a strenuous workout,” explains Colon. In other words, you continue to burn calories while you recover, since your body stays warm for a while while it cools down.
Studies have shown that beginners tend to gain muscle faster than those experienced with strength training.
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how long does it take to gain muscle
Now that you know that lean muscle is the key component in burning fat, you’re probably wondering how long does it take to build muscle. This will vary from person to person, as genetics, hormones, gender, diet, and other factors play a role in how much muscle you put on and how fast Colon says, “If you consistently train three to four times a week for 30 minutes each session, you should realistically start to see results in three to four weeks.”
MacPherson says that you can increase muscle mass every week, and doing a 12- to 16-week hypertrophy training program is ideal for seeing a significant amount of muscle gain. “You can expect more than five to 10 pounds of muscle gain during this time,” MacPherson explains, adding, “As you progress, you’ll need to work harder to gain less, but you’ll still see results.”
That’s another interesting thing about strength training: If you’re a beginner, you tend to have an advantage over someone more experienced when building muscle. This is what some people refer to as “rookie earnings,” which refers to your body’s muscle-building response to weightlifting, since he is not used to this type of stimuli. Research has shown that untrained people (those with little or no strength training experience) can gain muscle faster than someone who already has strength training experience.
Generally speaking, men and women also get different results when it comes to building muscle mass. “Men can build muscle mass much easier and faster than women thanks to testosterone, while women can still build substantial amounts of muscle, but they will never look as big or full as men unless they use anabolic steroids.” MacPherson explains. She adds: “It is vital that women lift enough volume and weight while eating enough to support muscle gain.” This means letting go of the old school mindset of dieting and shrinking, otherwise it will inhibit your ability to build muscle.
In addition to a well-regulated training plan, a diet that supports muscle growth is also key. MacPherson says, “To build muscle, you need to eat a calorie surplus with lots of protein.” She explains that overeating will lead to some body fat gain, which is normal and necessary for muscle gain. “You can lose it later and it will be easier since your body has gotten better at burning calories due to increased muscle mass,” she adds.
Strength training has excellent health benefits.
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Other benefits of lifting weights
In addition to helping you metabolize and get stronger, strength training has other benefits. Colon says that it is also important for the development and density of bones. “Weight-bearing exercises put temporary stress on your bones and send a message to your bone-building cells to take action and rebuild stronger bones,” he explains.
Another related benefit of strength training is the reduction in risk of injury by improving strength, range of motion, and mobility of muscles, ligaments, and tendons. “This can build strength around major joints, such as the knees, hips, and ankles, to provide additional protection against injury,” she adds.
Another plus is for the heart: strength training has been shown to help lower blood pressure. It can also reduce the chances of type 2 diabetes, improve blood circulation and LDL (bad) cholesterol. Exercise has even been shown to have a positive effect on your mental healthY Resistance training has been found to relieve anxiety. also.
Bottom line
It helps to be aware of the unique effects that strength training has on your body as you establish a consistent exercise routine. Not only will you naturally burn more fat by having more muscle, but you’ll also maintain strength as you age and improve other functions in your life. If you don’t have access to a gym, you can start your exercise regimen at home and keep getting the same results, as long as you have the right equipment.
Even if your goal isn’t weight loss or body recomposition, strength training provides many benefits that make it worth adding to your lifestyle, and it will only improve your well-being in the long run.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider regarding any questions you may have about a medical condition or health goals.
