How To Use Strength Training To Lose Weight Effectively
Why It’s Better Than Just Cardio
While cardio does burn calories and fat, a high rep strength training regime has high EPOC or excess post-exercise oxygen consumption, which describes how long your metabolism is elevated after exercise. Research shows a well-planned strength program can elevate EPOC or metabolism for up to thirty-eight hours after a workout, and the body will continue to burn calories long after strength training. In comparison, once you’ve completed a cardio workout, the calories stop being burned. Strength training builds lean muscle that burns calories at a higher rate, even while you are at rest.
Technically speaking, an individual might burn fewer calories during a one hour strength training routine than running for an hour, but the lean muscle built during that workout creates an elevated burn that lasts between twenty-four to forty-eight hours after you’ve completed the workout. This means an individual who solely uses cardio to lose weight will need to consume fewer calories just to maintain their current weight leading to yo-yo dieting, whereas an individual will struggle a lot less with strength training, as the body will need those extra calories due to the extra energy expelled.
The Benefits Of Both Forms Of Exercise
Besides the fact that strength training helps you lose fat, it also provides a multitude of health benefits. These include increased bone density, improved coordination and mood, better balance, stronger ligaments and tendons, and a decreased risk of developing diabetes, heart disease, obesity, depression, and anxiety. Research has indicated it is essential for every fitness level and age to exercise regularly due to the numerous health benefits, which should include some form of weight lifting and cardio. Don’t let this persuade you that cardio workouts are outdated, as cardio workouts are incredibly important for your health as well.
Cardio has been proven to release feel-good hormones such as dopamine, encourage healthy blood flow and circulation, is crucial for heart health, and can help with improving bone density, and decrease the risk of diabetes, high blood pressure, and more health-related issues. Moderation and variety are critical when it comes to working out and to also prevent you from becoming bored with your workout regime, which is why a combination of strength training and cardio is the best plan for any individual to follow. Remember, building muscle is a great thing, and is an investment into a higher metabolism, which is necessary if you want to burn off body fat and make it much easier for you to stay a lean and healthy machine!
