Many times people think that running for hours a week or biking or swimming is the secret to helping them Lose weight and get tone. However, weight training yields a number of benefits that Cardiovascular exercise By itself cannot making it the best option for losing weight and body shaping.
resistance training helps keep and potentially build muscle - In contrast to cardio whichcan lead to a reduction of muscle tissue andfat tissue, weight training helps restrict weight loss to fat tissue only. The benefit being more muscle per pound of fat tissue (which means a more defined physique).
Muscle uses more calories actively at rest - Weight training can help add to increased muscle tissue which will result in your body burning calories regardless of what your doing
resistance training promotes release of beneficial fat reduction hormones including testosterone and growth hormone
Strength training can become cardiovascular in nature by shortening rest periods as well as combining exercises in a back to back manner
With all these positive aspects of weight training does that mean we neglect cardio training? No cardio still is helpful in helping lose weight, it just isn't vital to be the foundation of your weight loss program.
For cardio benefits, greater calorie burn, and the possibility for what is known as an afterburn effect HIIT training is ideal. HIIT stands for High Intensity Interval Training. this training consists of excercising at top difficulty for short periods followed by slowing down for break periods. For faster results with weight loss it can be good to include a HIIT style workout once or twice a week in addition to a solid resistance training workout two to three times a week.
While exercise is critical in toning and shaping your appearance, food is by far the greatest factor in shedding calories. To effectively reduce weight it is important to have a good nutrient balance along with a deficit in calories consumed. Calorie deficit can be figured out by calculating your basic metabolic rate (you can find a basic calculator on the web). using your basic metabolic rate you then can calculate a goal for the amount of weight you wish to lose per week. For each pound of desired weight loss you must run a 3500 calorie deficit. For the majority of people a deficit of a pound or at most two pounds a week is a good goal
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