Trying to shed pounds on the treadmill or bike, but the weight stays the same? It may be time to change your exercise routine and add weight training to your program. We’ll show you how dumbbells and squats work where cardio fails.
Why simple cardio doesn’t work
Let’s get one thing straight: cardio exercises are effective. But your main goal is not to lose a few extra pounds, but to strengthen your cardiovascular system and improve your overall endurance. You will notice a slight weight loss at the beginning of the running workout itself. However, once your body has lost what you thought was excess weight, without further restrictions and specific efforts, the weight loss may stop.
But what if the only cardio exercise option that is most comfortable and acceptable to you is a short run in the park three times a week or a weekend of biking with your family? That’s where strength training can help you lose weight.
How strength training works
Dumbbells and Core Metabolism
The basal metabolic rate is the minimum amount of calories the body normally burns at rest (about 60-70% of all calories consumed). This energy is used by the body to maintain vital organ function and muscle recovery. And in a state of physical activity (weight loss and exercise), 15-30% is burned.
Studies have shown that regular strength training increases basal metabolic rate. The body burns calories for about 38 hours after exercise. Even if you’re asleep. Isn’t that convenient?
By the way, your body doesn’t care if you use special weight machines or if you work out with your body weight. Both options will help you burn fat, the only difference being the intensity of the exercise and the number of reps.
Adapting the load
It is common for one person to lose weight quickly while another maintains the same level with the exact same exercise program. This does not mean that the other person is worse off. It just means that their body has already adapted to the load and needs to go to the next level.
Cardio is hard, it just takes longer, but weight training allows you to increase the load as needed without wasting too much time.
Slimming down does not mean losing weight
People who go to the gym to lose unwanted pounds are sometimes surprised. They work out honestly, their body gets thinner, their jeans size goes down, but their weight stays the same or even increases.
You don’t have to worry. The fact is that the excess fat burned during exercise is replaced by heavier, stronger muscle. A weight plateau effect often occurs (you can read about this and how to deal with it in our article). This is why trainers are always advised to evaluate the results of exercises not by weight, but by regularly measuring the body with a simple tape measure.
The psychological aspect: from an obsession with counting calories to healthy eating
Obsession with weight, calorie restriction and the desire to constantly exercise to look as thin as possible can be quite dangerous symptoms of an eating disorder. People with RRP often combine rigorous cardio training with a strict diet: we’ve all seen skinny girls in the gym, working out for hours on the treadmill and eating two slices of cucumber and a sprig of dill a day.
Strength training is more equitable in this regard and provides more benefits to the body. Muscle growth requires food, and it is varied: meat, fish, eggs, fresh fruits and vegetables. In situations where these are not enough, special sports foods can also be added.
The most effective way to lose weight
Combine cardiovascular training with strength training.
In the early 1990s, American doctors conducted a study on the effects of different sports on weight loss. Women were divided into two groups: the first group consisted of athletes who did only cardio and weights, while the second group alternated cardio and weights. The participants also followed the same diet.
After 14 weeks, the doctors found that the women in both groups had lost about the same amount of weight. However, the first group had lost about 67% fat and 33% muscle, while the second group had lost 86% fat and 14% muscle, which is much better for their health and appearance.
Current trainers agree with this study and also recommend a combined training programme. However, it is advisable to have a medical check-up before starting to exercise: if the weight gain is related to hormonal changes, only medication prescribed by a specialist can help. The best strength exercises for burning fat are basic exercises for the knee joint: squats, lunges, squats, lunges, lunges, squats, lunges and different types of jumps.
In addition to exercise, proper nutrition is also important. Many people think that a proper diet is a diet without fancy formulas. However, this is incorrect. Diets are about restrictions and prohibitions, while a proper diet is about balance and moderation. It is also important to remember that a nutritionist or doctor can help you find the right diet for each individual, taking into account their personal characteristics.
FP is a simple nutritional system that supports human vitality, growth and health. To eat right, simply learn to consume enough protein, fat and carbohydrates.
An important part of a healthy diet is to take into account where one lives. People living in warm and cold regions eat differently, as the regular availability of fruit and vegetables varies from place to place.
Reduce, maintain and increase weight
There are three components (three nutrients): protein, fat and carbohydrates (FFA). Their balanced intake is the guiding principle of FP.
There are several ways to balance the GI ratio:
- Weight loss;
- Weight maintenance;
- Weight gain.
To lose weight, you must consume a large amount of protein and virtually eliminate carbohydrates (FU: 45%-35%-15%). To maintain a constant body weight, all nutrients must be balanced in almost equal proportions (FU: 30%-30%-40%). If you want to gain weight, you should focus on carbohydrates (FU: 30% – 20% – 50%).
Important: If you want to lose weight, the rule is that you must burn more calories than you consume. That is, if you eat an average of 2000 kcal per day, your diet should not contain more than 1500 kcal.