- Strength training can help you burn fat and lose weight just as effectively as cardio, new research suggests.
- The key to losing weight is a calorie deficit, or eating less than you burn, experts say.
- Lifting weights and other strength exercises can help keep your metabolism high by building muscle, too.
Strength training can be an effective way to
lose weight
suggests new research.
Resistance exercise such as weight lifting, in combination with a calorie deficit, helps burn fat and reduce body fat percentage, according to a study published April 11 in Obesity Reviews.
Researchers from Edith Cowen University in Australia and the University of Caxias do Sul in Brazil analyzed data from a total of 4,184 participants in 116 published studies on exercise and weight loss to find out if resistance training, such as lifting weights, could help you lose weight. weight.
They found that combining resistance training with calorie reduction was an effective weight loss strategy, leading to an average of 12 pounds of weight loss.
The findings debunk the myth that cardio exercises like running or HIIT are the only way to lose weight, according to Pedro Lopez, lead researcher and doctoral student at Edith Cowen University.
“Usually when we talk about obesity, body composition or weight loss, we only hear about aerobic exercise,” he said in a news release.
The research could help provide an alternative to cardiovascular exercise like running, which can stress knees and other joints, so more people can benefit from exercise, including people with obesity looking to lose weight, Lopez said.
To lose weight, a caloric deficit is key
One caveat to research, however, is that exercise alone may not help with weight loss without proper nutrition.
Weight loss in the study was linked to a calorie deficit, or eating fewer calories on average than you burn through exercise.
“If you want to lose weight, you have to reduce your calorie intake,” Lopez said.
Experts say that while a caloric deficit is essential for weight loss and fat burning, methods for creating a calorie deficit may vary. Strategies to reduce calories include keeping track of what you eat, reducing portion sizes, adding more high-volume foods like vegetablesor try a diet that helps you eat less by other means, such as low carb either intermittent fasting.
A calorie deficit can also come from adding more physical activity to your day, from walking to gym sessions, although exercise alone is rarely enough for long-term weight loss, previous research suggests.
Lifting weights also helps build muscle, which can speed up your metabolism.
The most recent study also found that resistance training was more effective for building muscleas well as maintain muscle during weight loss.
Typically, when people are looking to lose weight, the goal is to lose body fat, not lean mass such as muscle. Muscle tissue is important not only for strength and athleticism, but also for metabolic health.
The more muscle you have, the more calories you burn, which means lifting weights is a great way to build your metabolism over time, according to personal trainers. is also a myth that lifting weights makes you bulky without trying, because muscle takes time and effort to build.
Other evidence-based benefits of strength training include a stronger heart and joints, more confidence and better body imageY lower risk of diseases such as cancer and heart disease.
You don’t have to be a gym rat to get started. dumbbells, barbells, or kettlebellseither – you can learn to lift weights even without previous strength training experienceaccording to personal trainers
You can also start strength training with bodyweight exercises like dominated, LizardsY squatsno gym required.
Regardless of the equipment you use, strength training exercises can be tailored to your experience and ability, so you can get the most out of your workouts regardless of your fitness level. training level.
