Yes, the secret weapon to weight loss is strength training.

Many of us know that losing fat while gaining muscle can be difficult. Changing your diet and exercising regularly are two of the most popular ways to achieve fitness goals. However, the type of workout you choose will influence the outcome. For example, you can lose more fat by focusing on a type of workout you might not have guessed: strength training.

Strength training is an exercise that helps your body burn fat, not only during your workout, but long after it is over. Muscle development affects your body composition and your metabolism significantly. We spoke to experts to help you understand how this phenomenon works and what you need to know.

For more fitness tips, check out how many calories you need to burn to lose weight, how to burn body fat at home, and the one trick you need to lose weight and gain lean muscle at the same time.

Cardio training versus strength training

There is a constant debate about what is most effective for achieving your ideal physique: cardio or weight trainingAccording to New York City-based personal trainer Oscar Colon IV, cardio is great for burning more calories during a workout — and that's the key to keep your heart strong — but strength training affects your body differently. “Strength training has a dual effect because you burn calories during the workout and during the recovery and restoration of the muscle groups you worked,” he explains. As a result, you get better results for your efforts.

It's always a good idea to incorporate both cardio and strength training into a well-rounded fitness program so you can reap the full benefits. How often you do one or the other may also depend on your current goals. training for your first marathonCardio will be your main focus as you build endurance, while bodybuilding will be a priority when you are trying to get stronger or build muscle.

Learn more: Change your body

How Muscle Affects Your Ability to Burn Fat

As mentioned earlier, weight training can help you burn more calories during and after your workout. This is due to the lean muscle mass you gain through weight training. If your goal is to lose weight, having more lean muscle mass can make the process easier.

This also means that the more lean muscle you have, the higher your resting metabolic rate will be. Your resting metabolic rate, or RMR, refers to the total number of calories your body burns when it's at rest. Biologically speaking, resting metabolism supports your organ function, neurological function, breathing, and blood circulation. Rachel MacPherson, an American Council of Exercise-certified personal trainer, performance specialist, and Garage Gym Reviews expert, explains that muscles are metabolically active, meaning they burn calories even at rest, and while the effect is small, it's significant and adds up over time. “It also helps counteract the decline in metabolism and muscle mass as you age, which can contribute to weight gain in middle age,” she says.

Strength training also helps burn fat after a workout. “Excess post-exercise oxygen consumption is the process by which your body regulates itself to return to homeostasis after an intense workout,” Colon explains. In other words, you continue to burn calories during your recovery because your body stays warm for a while while cooling down.

How long does it take to gain muscle?

Now that you know that lean muscle mass is the key to burning fat, you're probably wondering how long does it take to build muscleIt varies from person to person, as genetics, hormones, gender, diet and other factors play a role in how much muscle you gain and how quickly. “If you exercise consistently three to four times a week for 30 minutes each session, you should start seeing results within three to four weeks,” says Colon.

MacPherson says you can gain muscle mass every week, and a 12- to 16-week hypertrophy training program is ideal to see significant muscle gains. “You can expect to gain anywhere from 5 to 10 pounds of muscle during that time,” she says, adding, “As you progress, you’ll have to work harder for less gain, but you’ll still see results.”

This is another interesting aspect of bodybuilding: if you're a beginner, you tend to have an advantage over someone more experienced when it comes to building muscle. This is what some people call “beginner gains,” which refers to the muscle development in your body. response to weight lifting because he is not used to this type of stimulus. Research has shown that untrained individuals (those with little or no experience in weight training) can gain muscle faster than someone who already has experience in weight training.

Generally, men and women have different results when it comes to building muscle mass. “Men can build muscle much easier and faster than women on testosterone, while women can still build substantial amounts of muscle but will never look as big or full as men unless they use anabolic steroids,” MacPherson says. She adds, “It’s critical that women lift enough volume and weight while eating enough to support muscle gain.” That means ditching the old-school diet-and-get-lean mentality, or it will hinder your ability to build muscle.

In addition to a well-structured workout program, a muscle-building diet is also essential. According to MacPherson, “to build muscle, you need to eat a calorie surplus and a lot of protein.” She explains that this will cause you to gain body fat, which is normal and necessary for building muscle. “You can then lose it and it will be easier because your body will burn calories better due to the increased muscle mass,” she adds.

Other benefits of bodybuilding

In addition to helping you metabolize and get stronger, strength training has other benefits. Colon says it's also important for bone development and density. “Weight-bearing exercises put temporary pressure on your bones, sending a message to the bone-building cells to step up and rebuild stronger bones,” he explains.

Another benefit of strength training is reducing your risk of injury by improving strength, range of motion, and mobility of muscles, ligaments, and tendons. “This can build strength around major joints like the knees, hips, and ankles to provide additional protection against injury,” Colon adds.

Another benefit is for your heart, as strength training has been shown to help lower blood pressure. You can also reduce your risk of type 2 diabetes, improve blood flow, and lower LDL (bad) cholesterol. Exercise has even been shown to have a positive effect on your mental healthand resistance training has been shown to relieve anxiety as well.

In conclusion

It's helpful to know the unique effects of strength training on your body when you're establishing a consistent exercise routine. Not only will you naturally burn more fat by having more muscle, but you'll maintain your strength as you age and improve other functions in your life as well. If you don't have access to a gym, you can Start your exercise program at home and still get the same results, provided you have the right equipment.

Even if your goal isn't to lose weight or recompose your body, strength training offers many benefits that are worth adding to your lifestyle and will only improve your well-being in the long run.