Which exercise is good for weight loss ?
The best exercise for weight loss by far is weight training. Yes, you most certainly will get some fat loss when taking on HIIT and steady state cardio. But, in my own experience, if you want to accelerate your weight loss, then my choice of exercise would be weight training.
Why do I suggest this? There are a few reasons why.
1. Building muscle mass has been shown to increase your metabolism. Building and maintaining muscle takes calories. Now, that’s not to say you should be eating above and beyond your range of calories - I’m pointing out that muscle mass is metabolically active tissue.
2. Torch fat after your session is over. It’s a fact that when you lift weight to failure you damage those muscles. When this occurs, your body goes into calorie consumption overdrive to repair the damage. That means body fat or calories are used to compensate for this. Muscle also grows, making you stronger, so that as you progress in your weight training journey, you will be able to lift heavier. Heavier lifts mean more muscle and more calories burnt. It doesn’t end when you finish the workout - it extends for hours beyond your session. The amount of time depends on the damage (meaning, how heavy you lifted & the changes made, as a result of it).
To get the best results from weight loss, we have to keep a few factors in mind. It’s important to know what you are doing and make the best of it. Here is what you should aim for.
3 ways to trigger fat loss through weight training.
1. Make compound movements your primary exercises. Think squats, lunges, deadlifts, bench presses and chin-ups. These exercises use the most muscle on your body. What does that mean for you? Massive muscular, strength gains and of course, rapid fat loss! They are hard for a reason, and that’s why people don’t do them often enough. Don’t be one of those people.
2. Make sure you are eating well - remember that diet is 80% of the results. Diet is the most critical factor in weight loss. Eat lean cuts of protein, lots of green vegetables, suitable fat sources and complex carbohydrates.
3. Rest - it’s just as essential as training. Rest is when the increases in muscle mass happen. This is your time to regenerate, refuel and get ready for more exercise a couple of days or so later. Training every single day will not help you lose more weight. It increases your cortisol (known as the stress hormone) levels, which then increases fat accumulation on your body - especially the belly area. Try doing some active recovery like walking. Lifting weight takes a lot of energy.
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