Can weight training help with weight loss?

Weight training is a great way to help with weight loss.
In the very least, it will aid in preventing weight gain.

Weight training is considered a higher intensity exercise and burns many calories during the activity. An added benefit is that your body will continue to burn calories after the workout due to the recovery needs (called EPOC--Excess Post-Exercise Oxygen Consumption--or "afterburn").

Weight training will also aid you in maintaining a higher metabolism long-term, which will allow you to burn more calories. It can aid you in creating an energy deficit which is essential for weight loss.

Consistent weight training offsets Adult Sarcopenia, which is adult muscle loss.  As you age, your body will lose 1/2 - 1 pound of muscle tissue annually, decreasing metabolism and making weight gain that much easier. Therefore, maintaining muscle tissue through weight training is essential for the short-term benefit of calorie burning and the long-term benefit of maintaining metabolic rate.

Weight training is also responsible for creating a fit looking body. Training with weight increases "tone", allowing the body to take on a much more athletic appearance. Weight training is what allows you to change your shape.

Weight Training for Weight Loss 

 Novice

• Weight Train 2-3 sessions per week
• Full body exercises with a focus on core muscles
• Basic exercises such as a squat, pushup off of knees, plank and row
• 4-5 exercises of 2-3 sets per workout

Intermediate

• Weight Train 2-4 sessions per week
• Full body exercises
• A mix of basic and more complex exercise selections
• Plank, Squat with weights, lunges, bodyweight pullup, pushups
• 4-5 exercises of 3-4 sets per workout
• Increased weight for greater challenge and benefit

Advanced

• 3-5 sessions per week
• Full body exercises
• Challenging exercises
• 5-7 exercises of 4 sets per workout
• Increased weight for added challenge
• More "bang for your buck" exercises such as a squat + overhead press or a lunge + core rotation.

Weight training is an essential part of the foundation of a long-term weight loss lifestyle. Whether you are looking to lose weight, get "tone" or simply maximize energy burning, then weight training should be utilized consistently.

A Boston study showed that women who did weight training along with dieting lost 44% more weight than those who only dieted. Why? Because muscle tissue uses more calories than fat tissue. So the more muscle tissue you have, the more calories you burn.

Weight training can help with weight loss because while you are lifting weights you are burning calories.

Not only that, but by building more lean muscle you will also be burning more calories all day long (and during sleep, too) cause the new muscles feed off of fat stored in your body.

So more muscle equals more calories burned for fuel.

You can't go wrong by lifting weights, and incorporating weight training into your weight loss program.

And remember..... Have fun and feel great now!

The benefits of exercise are well worth the effort you put into it.

 

Absolutely!

Weight or resistance training is a key component to weight loss, particularly body fat loss. Weight training helps to build and maintain lean muscle mass, which increases the metabolism and helps the body decrease fat stores.

Muscle, which is aided by weight training, burns more calories at rest and at work than fat burns. So, the more lean muscle you have on your body, the more calories you will burn overall. Cardio work is important for heart health and overall calorie burning as well. Strike a balance between weight training and cardio for optimum health and wellness.

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Weight training is one of the best ways to aid weight loss. Weight training causes muscle turnover which is what creates a high caloric demand and thus an increase in your metabolism. When your metabolism is increased, then you can have a higher caloric deficit (burn more calories), and the more of a deficit you have, the more fat you will lose and you become more lean. Sometimes this doesn’t translate into a large number on the scale unless you have a lot of fat to lose, but it will translate into a lower body fat percentage which is the most important number to follow. I recently lost 8% body fat by gaining 4 pounds of muscle.