Losing weight is not a secret but rather a combination of a balanced diet and exercise routine. For faster weight loss, incorporating strength training is crucial. According to the Mayo Clinic, strength training helps lower body fat, burn calories, and build lean muscle mass effectively. By performing the right strength training workouts regularly, one can increase metabolism and burn more calories.
To help you achieve your weight loss goal, Mike Bohl, MD, MPH, ALM, a certified personal trainer and nutrition coach from the Body Program at Ro, shares some of the best strength training tips. It is important to eat fewer calories and burn more calories each day to create a calorie deficit that promotes weight loss, but this can lead to the loss of lean muscle mass. That's where strength training comes in.
Dr. Bohl recommends, "Strength training is a great way to burn calories, among its other benefits... It's important to follow a strength training routine while you're trying to lose weight to minimize muscle loss and make sure the majority of the weight you're losing is actually fat mass."
Here are some strength training tips for faster weight loss shared by Dr. Bohl to get started with:
- Prioritize compound exercises over isolated exercises
- Increase resistance and lift heavier weights gradually
- Use High-Intensity Interval Training (HIIT) to add variety to the routine
- Take time to recover and rest between strength training sessions
- Track your progress to stay motivated and celebrate your achievements.
Follow these tips for faster weight loss through strength training, and check out more tips to lose belly fat and keep it off.
1) Prioritize Your Major Muscle Groups for Effective Strength Training and Weight Loss
To maximize calorie burn during a workout, it's crucial to prioritize your larger muscle groups, such as the quadriceps and hamstrings in your legs, as well as the glutes.
According to Dr. Bohl, "While the calorie difference between working out large muscles versus working out medium muscles may not be significant, it can make a difference if you're at a point where every calorie counts."
2) Perform Exercises that involve closed-chain movements.
Closed-chain exercises involve utilizing a stationary object like a bar or the floor, and examples include lunges, squats, chin-ups, pull-ups, and pushups. These exercises challenge multiple muscle groups simultaneously, making them an efficient way to burn calories. Dr. Bohl says, "Closed-chain exercises can help burn calories more effectively as they work several muscle groups at the same time."
3) Ensure a full-body workout routine
To maximize weight loss through strength training, it's crucial to target all parts of your body. According to Dr. Bohl, incorporating a split routine where different muscle groups are targeted on different days can be a helpful strategy to ensure that you are able to work out consistently while allowing certain areas to rest and recover.
4) The Benefits of Eating a High-Protein Diet for Weight Loss
According to Dr. Bohl, consuming a high-protein diet is crucial to provide your body with the necessary nutrients for recovery after a strength-training workout. This habit also helps prepare your body for your next workout session.
Protein plays a vital role in weight loss for multiple reasons. Nutrisense suggests that a protein-rich diet helps build muscle, which burns more calories than fat. Additionally, protein helps to keep you full for longer periods, reducing the chances of overeating.
5) Don't Forget to Incorporate Cardio into Your Workout Routine
To achieve your weight loss goal, strength training is essential. However, it's important not to overlook other forms of exercise, such as cardio. Dr. Bohl emphasizes that cardio is a high-calorie-burning activity, so it's important to incorporate it into your routine in addition to strength training.