If you are trying to change your physique, you know that modifying your diet and exercise routine are crucial. Strength training is one workout that can help your body burn fat, not just during the workout, but long after as well. It affects body composition and metabolism in significant ways. Cardio, on the other hand, is effective for burning calories during the workout and keeping your heart strong. Experts recommend incorporating both cardio and strength training into a well-balanced fitness plan to reap all the benefits.
Strength training can help you burn more calories during and after your workout, thanks to the lean muscle you gain from it. Having more lean muscle can help with weight loss, as muscle is metabolically active and burns calories even at rest. Building muscle can also increase your resting metabolic rate, contributing to fat-burning benefits. The process of excess post-exercise oxygen consumption means you continue burning calories as your body regulates itself after a strenuous workout, keeping you warm and consuming energy.
The timeline for building muscle varies from person to person, influenced by genetics, hormones, diet, and other factors. Consistent training can lead to results in three to four weeks, with a significant muscle gain expected within a 12 to 16-week hypertrophy training program. Beginners often experience faster muscle gains compared to experienced individuals, known as “newbie gains.” Men generally build muscle faster than women due to testosterone, but women can still achieve substantial muscle gain with the right training and diet. Eating in a calorie surplus with adequate protein is essential for muscle growth, allowing you to lose body fat later with increased muscle mass.
Strength training offers additional benefits beyond fat burning, such as improved bone density, reduced risk of injury, and lower blood pressure. It also helps in preventing type 2 diabetes, improving blood circulation, and reducing LDL cholesterol. Exercises like strength training have positive effects on mental health, alleviating anxiety and enhancing overall well-being. Incorporating strength training into your lifestyle, whether for weight loss or general health, can lead to long-term benefits and improvements in various aspects of your life.
Understanding the unique effects of strength training on your body can help you establish a consistent exercise routine that supports your goals. Even without access to a gym, you can start an effective exercise regimen at home with the right equipment. Strength training not only helps in burning more fat and maintaining strength as you age but also has numerous other health benefits. It is worth adding to your lifestyle to improve your overall well-being and enhance your quality of life in the long run.
