Weight Loss Guide: 5 Science backed benefits of strength training in weight loss plan

Strength training isn't only for bodybuilders—it's a science-supported method of successful weight reduction, enhanced metabolism, and peak wellbeing. Adding resistance training to your workout program can give effective long-term weight loss.

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5 Science backed benefits of strength training

Strength training is usually left out of weight loss routines, with individuals giving all their focus on cardio. The truth is that resistance training and weightlifting are indeed very useful for fat loss and keeping a lean, healthy body. Below are five evidence-based reasons why strength training belongs to your weight loss plan.

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1. Increases Metabolism & Caloric Expenditure

Strength training builds lean body weight, and that's the magic bullet to increase resting metabolic rate (RMR). According to research by the Journal of Strength and Conditioning Research, muscle expends more calories than fat even when at rest.

Key Facts:

Muscle burns 3 times more calories than fat during rest.

Strength training keeps your metabolism rate elevated for a period of 48 hours post-workout due to the afterburn effect (EPOC).

Prevents the metabolic slow-down that typically follows weight loss.

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2. Enables Preservation of Lean Muscle Mass While Losing Fat

Whereas losing muscle as well as fat when dieting or doing excessive cardio, strength training retains muscle tissue and makes your body lose fat rather than muscle during your weight loss journey.

Key Facts:

Strength training maintains lean muscle and decreases the percentage of fat.

Muscle increases strength and endurance, which assists in daily life and exercises.

Bodybuilding wards off the regain of weight and makes fat loss more lasting.

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3. Better Fat Loss Than Cardio

While cardio burns calories, research has also established that strength training is more efficient at losing fat in the long run. A test carried out in the Obesity Journal confirmed that those who included bodybuilding lost more body fat than those doing only aerobic exercise.

Key Facts

Strength training improves fat oxidation, or the body's capacity to burn fat as fuel.

When used together with HIIT, resistance training is superior to steady-state cardio for fat loss.

Aids in targeting resistant fat zones more effectively.

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4. Enhances Insulin Sensitivity & Glucose Regulation

Strength training plays a very important part in insulin sensitivity and blood glucose control, and therefore is an important strategy for people with weight-related health issues like obesity and diabetes.

Important Facts:

Strength training increases glucose uptake in muscle tissue, lowering excess blood glucose.

Boosts insulin response, lowering type 2 diabetes risk.

Prevents fat storage associated with insulin resistance.

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5. Contributes to Long-Term Weight Management

One of the greatest obstacles for weight loss programs is continuing the weight loss. Strength training keeps the weight off because muscle burns calories even at rest.

Key Facts:

Makes muscles effective, leading to long-term caloric burn.

Strength training enhances body performance, making ongoing movement simple.

Controls hunger and satiety hormones, preventing overeating.