You want to lose weight. After getting a diet program, your first job is to go to the gym or decide which sport to start with.
Are you wondering how accurate the sentence “You shouldn’t be training to lose weight to lose weight” in this process is correct?
In this article, we will examine the usability of weight training to lose weight.
Weight loss and weight training
You often hear that weight training will prevent you from losing weight and causing you to gain more weight. So how true is this?
To understand, we need to examine how weight training makes changes in your body.
Weight training and results
With weight training, your muscles are stimulated by many mechanisms during exercise. Thanks to these warnings, satellite cells around your muscles activate the core production. The nuclei formed in the cell after this activation make your muscles look bigger and stronger.
Also, while the damage caused by the muscle during strain is repaired during rest, its structure is strengthened so that it can better adapt to the next strain by the body. Muscle fibers that do this by storing more protein and changing their structure do not form new cells.
As a result, you can see that your muscles are reconstructed and the building elements are improved with the weight exercises.
The first question that comes to your mind is, “Wouldn’t I be fatter if I store protein as a result of weight training?” is happening.
Cardio vs weight training
I will talk about two studies under this title. The first is a study to show how diet, diet + cardio and diet + weight training affect weight loss and which one is better.
In this study, only diet participants lost about 6.6 kilograms for 12 weeks. The participant group, which added cardio exercises to its diet, was surprisingly able to lose only 7.7 kilograms. Participants performed cardio exercises 3 days a week, 30 minutes a day.
Finally, the participants who had weight training next to the diet lost 9.7 kilograms in 3 months. This is 44% more than just dieters and 30% more than diet + cardio.
The second study aimed to see how much of the weight given came from fat by doing cardio and weight training. By creating two groups, the groups are planned to lose 10 kilograms with cardio and weight training.
After the weight loss of the groups, it was observed that the average weight of the weight of the cardio practitioners from the members of the group who were examined was muscle. There was no loss of muscle mass in those who did weight training. This shows how those who are trying to lose weight with cardio can lose muscle mass, which is very important for their body.
The muscle mass you can get with weight training is limited. The muscle mass you will receive during this rather slow process will be very low compared to the fat you lose. In addition, the muscle mass taken will not cover a large area of fat on the body and will not make you look bad.
How does weight training weaken?
We have seen the positive effect of weight training on slimming. So how do weight training help you lose weight? Let’s examine it.
Weight training positively affects growth hormone and testosterone levels. With these effects, weight training provides a faster metabolism, a more active body and better fat burning.
Increased muscle mass with weight training causes you to spend more calories. Although it is not an exaggerated amount, you can be sure that it will make a great contribution to your weakening in the long term.
Weight training allows you to overcome insulin resistance. This sensitivity, which occurs due to the use of more glucose with the work of muscle cells, means that many people who have difficulties losing weight overcome this problem. Breaking insulin resistance will help you not only lose weight, but also a healthy body.
Is the cardio completely ineffective?
We have summarized the support provided by weight training during the weight loss process. Is cardio completely useless to your mind? may come up. Let me state that you should be careful in this regard.
Because, along with the effect of weight training on your development in the slimming process, the benefit of cardion cannot be denied. For this reason, try not to disrupt cardio exercises while practicing weight training. Thus, as you can see in the table above, you can benefit from all the beneficial effects of exercises.
It is very difficult to apply cardio exercises and weight exercises together. Because excessive wings can cause you to encounter a table called overtraning. For this reason, you should be careful while practicing cardio and weight exercises.
The best solution in this regard is not to apply the two types of exercise with high intensity on the same day. In other words, if you practice weight exercises intensely one day, you should apply cardio exercises lightly, and on the other day, you should lighten cardio exercises intensely.
Thus, you will benefit from the advantages of both types of exercise and at the same time you will protect your body.
Weight training in the process of lose weight: recommendations
In the process of losing weight, it is very important to do the right weight training, such as the right diet and the right cardio exercise. I have some advice that may be useful to you in this process.
Choose weight exercises that you do during slimming from compound exercises. These exercises will help you gain more muscle and spend more calories. Spelling where you can learn about compound exercises: which is more useful? Compound vs isolated exercises.
Doing weight training will restrict you a little about diet. You should eat better, especially pay attention to protein and carbohydrate intake. You may need to rearrange your diet in this regard. I have a post that will help you in reorganizing your diet: how many grams of protein should I take?
Do not overdo it when doing weight and cardio exercises. The total duration of the two exercises should be between 45 and 75 minutes. Doing more training will slow the development and weight loss process.
Now you have one more gun to lose weight. You should use it well!
