Are you struggling with your weight loss journey? Strength training might just be the missing link. Not only does strength training boost muscle, but it also improves metabolism, fat loss and even insulin sensitivity. In this blog, we’ll break down the benefits of strength training for weight loss and explore simple yet effective ways to incorporate it into your routine.
Strength Training vs. Cardio: Why You Need Both for Weight Loss
When it comes to weight loss, many people turn to cardio exercises (such as running, cycling, and swimming). These exercises burn several calories in a short period of time, which promotes quick fat loss. Not to mention, they improve cardiovascular health and endurance.
While cardio is a great way to burn calories, it’s important not to neglect strength training. This exercise builds lean muscle mass, which increases your resting metabolic rate (RMR). The higher your RMR is, the more calories you burn while resting.
Myth Busted: Lifting Weights Won’t Make You Bulky
Despite the benefits of strength training, lots of people avoid it due to concerns over developing a bulky figure. In reality, weight training doesn’t make you bulky; rather, it contributes to a leaner physique. When you build muscle, you burn calories. As fat decreases and muscle definition increases, you achieve a more toned look.
Now, you might be wondering: How come people who lift weights often have bulky physiques? To achieve this more muscular look, you need to follow a specific plan that involves heavy weights and nutritional changes. Incorporating moderate levels of strength training into your routine will just make you more toned, not bulkier.
The Unique Benefits of Strength Training
If you’re trying to achieve your weight loss goals, strength training is an absolute-must. In addition to improving your metabolism, it offers the following benefits:
- Improved insulin sensitivity
- Decreased appetite and cravings
- Improved mood
Did you know that strength training can help you use insulin more effectively? Insulin is a hormone that helps regulate glucose, which is the body’s primary source of energy. Excessive glucose can cause issues such as increased thirst, increased urination, and blurry vision. Muscle tissue is a major consumer of glucose, which means that building muscle helps utilize glucose. In turn, this stabilizes blood sugar levels and improves insulin sensitivity.
Blood sugar also plays a major role in hunger cravings. If you experience a sudden drop in blood sugar levels, you may become hungry and start craving sugary or high-carb foods. By stabilizing blood sugar levels, muscle mass decreases the likelihood of unhealthy cravings and helps keep you full for longer periods of time.
Along with these physical benefits, strength training can affect your mood. This exercise is known to release endorphins, which lower stress and boost overall well-being.
A Simple Strength Training Routine for Weight Loss
Ready to achieve weight loss with weight training? Here’s a simple routine to help you get started:
- Warm-Up
- Start with a five to 10-minute walk, jog or stretching session.
- Squats (3 sets, 12 reps)
- Stand with your feet shoulder-width apart, then lower your hips as if you’re sitting in a chair.
- Push-ups (3 sets, 10-12 reps)
- Start in a high plank position, then lower your chest to the ground.
- Dumbbell rows (3 sets, 10 reps per arm)
- Hold a dumbbell with one hand, then bend. Place your opposite hand on a steady surface for support.
- Dumbbell shoulder press (3 sets, 10 reps)
- Hold a dumbbell at shoulder level, then raise it until your arm is fully extended.
- Lunges (3 sets, 10 reps)
- Lie on your back with your knees bent, then lift your hips upwards.
- Cool-down
- Stretch for five to 10 minutes.
It’s important to note that this is just one example. For the best results, it’s important to try varied, personalized workouts.
Start Your Strength Training Journey at Bayshore Fit Tampa!
Get your weight loss journey on the right track with strength training in Tampa. At Bayshore Fit, we offer expert trainers who can create personalized programs based on your needs. Our programs are designed to build muscle, improve metabolism and guide you to a healthier, stronger lifestyle. Get started by exploring our memberships today!