Things You Need To Know About Resistance Training
Resistance training is an effective way to strengthen and build muscles because the more lean muscles you have, the more calories your body burns.
If you are not including strength training into your diet plan, you may only achieve temporary weight loss (yoyo effect). Most people equate cardio vascular exercise with weight loss. Although cardio vascular exercise does help you burn more calories or expend more calories, most individuals don’t understand that to be very effective at fat loss, strength training is far more effective than a diet or cardio vascular exercise alone.
Performing cardio vascular exercise only expends calories when you’re actually doing the exercise but it has very little residual effect; only building muscle has the benefits of long lasting residual fat burning effects. Although cardio vascular exercise alone has many benefits that can improve overall health, but if your goal is fat loss, exercises that build muscle should be part of your plan as well.
The hypertrophy (or building) of muscle has been proven in study after study to promote consistent calorie expenditure even when you are sleeping. For every pound of muscle you build, your body will burn about 30 to 50 more calories per day. In summary, when you build muscle you basically create a larger furnace and in turn are able to burn more fuel (fat).
Men and women both lose muscle mass as they age; therefore, it is imperative to participate in exercises that will help to at least build back the muscle you lose naturally due to aging. Because resistance training has so many variables, it is important to have a professional guide, at least initially, until you’ve learned to create routines and know proper body position, range of motion as well as the amount of resistance or weight to use. Not knowing the proper body position or range of motion can cause injuries or can keep you from reaping the full benefits of each exercise you do.
Resistance training is also good for improving balance and posture. It also strengthens bones, which is very important for women because women are much more likely to suffer from osteoporosis than men.
Men generally build muscle much faster than women because men have testosterone that builds muscle much faster. Therefore, if a man and woman are dieting and or working out together, they should not compare their weight loss or muscle building progress to each other because a woman, unless she starts off in much better shape than a man, generally takes longer to tone and lose weight than a man.