Strength training is the use of resistance as opposed to muscle contraction. There are several methods of strength training but the most commonly used is the use of force against gravity and elastic or hydraulic resistance. Strength Training for Weight Loss is becoming increasingly popular among people looking for ways to shed those extra ounces of flab from the body. It is a combination of several exercises comprising weight training, resistance, and isometric training. Progressive strength training for initiating weight loss can be imparted by using free weights, weight machines, resistance bands, and body weight. Diet, proper testrx dosage, and cardiovascular workouts also play a significant role in helping you to reduce weight but strength training helps tone the body and develops muscular strength and endurance.
Strength Training For Weight Loss Mechanism:
Strength training exercises are performed by lifting a certain amount of weights in order to build endurance, flexibility, and resistance. Strength training enhances bone density, increases the body’s resistance to injury, improves the strength of muscles, ligaments, and tendons, and boosts metabolism. It also increases muscle mass which plays a crucial role in burning more calories, thereby boosting the process of weight loss.
Benefits of strength training:
- It enhances the body’s metabolism and enables you to burn more calories by increasing muscle mass, thereby resulting in weight loss.
- It leads to the development of stronger bones.
- It makes you stronger and increases muscle endurance.
- It increases the resistance to injuries.
- It increases self-confidence and self-esteem.
- It improves our performance in other spheres of day-to-day activities such as dancing, gymnastics, running, cycling, swimming, etc.
Fundamentals of Strength Training For Weight Loss:
Warm-Up: It is essential for you to perform 5 to 7 minutes of warming up routine in order to get the blood flowing to all body parts. Warm-up exercises include aerobics, treadmill exercise, jogging, skipping etc. This increases the pulse rate and body temperature. This must be followed by a few stretching exercises which increase the body’s efficiency to use oxygen and augment the heart and lung muscles.
Overload: The principle of overload should be followed for physical fitness and development. It requires athletes and enthusiasts to increase the number of workouts per week. If you are weight training, you must increase the weight by a particular amount gradually every week. Overload focuses on gradually increasing the intensity, frequency, and duration of your training regime.
Setting up a routine: This means that you need to identify the various exercises to be performed in order to reach your goals. This is the most crucial aspect of the entire training regimen. You must fix a time for performing those exercises, rest periods, and a place where you will be working out. You can work out in a commercial gym or at home depending on your time commitments and work pressure.
The sequence of exercises: As per expert advice, you should work the larger muscles first and then move on to the smaller ones. This leads you to achieve maximum gains in minimum time. Organize your workouts in such a manner that you are able to pay complete attention to the larger muscle groups first.
Selection of exercises: You must select at least one exercise to work each major muscle group including the muscles of the chest, triceps, biceps, hamstrings, quads, calves, and abdominals.
Trainer: It is essential for you to take expert advice from a professional trainer whether you choose to work out in a gym or at home in order to avail maximum benefits. You must ask your trainer to demonstrate each exercise and then supervise you while you are performing it. Strength exercises require the application of the correct form in the absence of which you might end up with an injury. Therefore, you must listen to the advice of the trainer and follow each instruction very carefully. Your trainer will also help you chalk out a training routine and diet plan based on the specific requirements of your body.
Obesity is a life-threatening disease that is the outcome of sedentary lifestyles, intake of high unsaturated fats, lack of physical activity, and increased job stress. Strength training is one of the best ways to combat this disease for long-term benefits.