Weight loss has become the need of the day for many of us. Weight loss and metabolism are closely related to each other. Your metabolism is responsible for putting on weight and keeping it out. The human body has a resting metabolic rate, which is the rate at which your body burns calories to fuel up your body. Thus, this resting metabolic rate is responsible for maintaining the weight. However, with the increased pace of lifestyle and increased sedentary lifestyle, not enough calories are burned by the human body. This results in obesity. Weight training is a way to increase the resting metabolic rate. It is also called resistant training or simply lifting weights. No doubt, cardiovascular exercises like running and jogging can help in weight loss. However, weight training in combination with cardiovascular exercises, is very beneficial to increase the metabolism of the body as well. The cardio exercises increase the metabolism for a very small amount of time after the exercise. This is not the case with the weight training. To help your body burn calories all throughout the day, you must opt for weight training.
Weight Training Workouts for Weight Loss
There are certain weight training exercises which can help in weight loss. You can add these exercises to your cardio workouts. Here is a list of such exercises which help in quick weight loss.
- Squats
- Lunges
- Wall sit
- Dead lift
- Leg curls
- Push ups
- Leg Press
- Calf raises
- Leg extension
- Hip abduction
These exercises help to maintain the lean body mass and result in fat loss. Weight training causes a great difference in the fat loss, as compared to the cardio exercises. It can get you leaner bodies. Many trainers suggest this over fad diets. However, for women, it is not for making their muscles bulky. Instead, women who practice weight training along with the cardio exercises are more leaner and in shape, than those who do not. A good weight training regime can get you good health and prevent injuries during the exercise routine. There is a tremendous increase in the energy levels of your body. When you go on crash diet, you lose the muscles in your body. This results in flabby and soft body. However, weight training gets you firm body. In addition to this, it reduces the risk of heart attack, stroke, arthritis, cancer and osteoporosis.
Weight Training Diet
Let us get to know some of the weight loss nutrition tips to follow, while you are doing weight training exercises.
- Salt and alcohol must be strictly avoided.
- Foods high in saturated fats and sugar must be strictly avoided.
- Lastly, drink at least 8 glasses of water and keep your body hydrated.
- Whole grains, nuts and beans are the foods which increase the metabolism.
- High protein foods like eggs, fish, lean meat and low fat dairy products must be consumed.
- Fresh fruits and vegetables are the saviors in case of weight loss. Eating plenty of fruits and vegetables can give you the required nutrition and fiber required.
In short, you must have a healthy and balanced diet. This was all about weight training for weight loss. It has many benefits, however, you must remember to get a proper trainer for weight training. If done improperly, it can lead to serious injuries, so be careful. Now, hit the gym and start losing weight! Best of luck!
