Some people who are planning to lose weight are confused. Hence, they cannot decide whether to do resistance training or cardio workouts. Both exercises are effective in losing weight. However, which activity can help you lose faster? Lifting weights to lose weight is very effective, but it does not burn many calories as cardio can do. If you want to become lean and develop muscle at the same time, then weight lifting is for you.
There is a resting metabolism. It helps you shed off more calories even while at rest. Hence, having more muscles can improve it. A study shows that weight lifting can increase by 9% in men and 4% in women. This effect on lifting weights to lose weight sounds good, but you should know if it is for you.
1. Muscles are Heavier than Fat
The truth is that muscles are dense than fat. That is why it is heavier. However, it will take up less space than fat. Imagine a ton of iron vs. a ton of feather. The feather will take more space to fill it. Hence, it makes a huge difference when it comes to making a person look bigger. A person with more body fat wears larger clothes compared to a person with more muscles.
2. Invest in Good Training
Today, do-it-yourself activities are very popular. However, it does not apply in all aspects of life, especially when it comes to resistance training. Getting some professional help can make you stay away from ham. Therefore, it does not a lifetime membership or training session. However, guidance is very important for starters like you. Weight lifting involves the use of heavy equipment that can do more harm than good if you do not the proper use of each piece of equipment.
Moreover, if you are not comfortable with one-on-one sessions, you can join group activities. Today, gyms are now offering lessons for first-timers on how to use weights safely.
3. Lifting Heavier
If you are a first-timer, you should not push yourself to lift heavy weights. Hence, expert trainers will advise you to start strength training lightly and increase the weight gradually. Therefore, the last thing that you want to happen is to hurt your muscles and have injuries.
4. Requires Little Time
The good thing about this type of exercise is the fact that it does not require much of your time. Therefore, it is for busy people who do not have enough time to go to the gym. Weight lifting can be done at home. However, make sure that you seek some expert advice and guidance before doing it on your own. They can teach you effective movements and activities that you safely at home. Also, the trainer can recommend proper equipment at home.
5. Combine it with Proper Diet
Doing strength training alone is not enough for you to lose weight faster. Hence, it is important to combine it with a proper diet by eating well-balanced meals. For instance, if you burn 500 calories every day and cut down 500 calories a day can expect a two-pound reduction in weight every week. However, 2 pounds is the ideal limit, and more than that is not healthy. If you are losing a lot every week, then it might affect your overall health.
6. Increase Protein
As you lift weights, it is important to increase your protein in your diet. For example, eating more fish, egg, nuts, beans, and white meat is healthier than red meat. Hence, taking more protein can help you stay full longer. Therefore you can stay away from eating more calories a day.
7. Lessen your Calorie
Unfortunately, the fastest way to lose weight is still to eat less than you burn. However, each person should their recommended calorie a day according to their height, weight, and day-to-day activities. Some studies show that eating less will not help in building muscles, but more studies say differently.
8. Exercise Combination
Some people may experience steady weight loss at some point. Therefore, experts suggest doing a combination of weight lifting and cardio exercises. Having variations can bring back your excitement in doing workouts, especially at home.