The answer: strength training for weightlifting is one of the best ways to burn fat. Even if you’re doing less than one-eighth of a set (i.e., one rep each day), every day, there’s about a six-day window when the benefits of strength training can take place, and you don’t want to miss out.
And let’s not forget that there are other benefits, like reduced inflammation and other things that can help prevent the onset of chronic diseases like diabetes, heart disease and more. So when do you get the most bang for your buck and why?
As it turns out, this is something that is easily explained.
First, a quick caveat: Most experts agree that this can be accomplished by practicing strength training in the gym — it’s what gets you in shape. (In fact, all of my clients that train strength training say it’s what makes their workouts so different. I’ve heard the same from countless other weightlifters, who believe strength training does a better job at burning fat and improving overall health without having to be on a strict diet.)
This is why I believe most people should do some form of strength training in the gym. Some strength training programs, including those from the National Strength and Conditioning Association (NSCA) offer both moderate- and advanced-intensity programs to keep the heart-rate levels and body weight up. The NSCA’s programs — which often have longer, more challenging sessions designed to build up an overall base of strength — have a significant effect on muscle growth, metabolism and overall body composition. In other words, when it comes to weightlifting, the “high” part of this equation is getting bigger and stronger.
Another important component of weight training that often gets overlooked is the fact that strength training also makes you faster. Think about it. There’s a big difference between burning fat and maintaining a lean body weight in the long run.
For instance, I can run a 4:15 marathon in a week’s time — and I’ve done it! But the biggest advantage of doing these workouts is that you get a chance to burn more calories, but you don’t have a chance to lose fat. That makes your total daily caloric expenditure drop, but you burn more calories and more fat as a result. Why? Because the muscle tissue you’re using is faster to produce. Muscle tissue requires more calories to be active, but when you’re burning fat and building muscle, you use a
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