How Strength Training and Balanced Nutrition Boost Weight Loss Results
Losing fat while gaining muscle is something that everyone wants. It sounds pretty easy, but it can also be complicated, especially for beginners. Having a right diet and training plan is a great way to achieve this. One of the most effective things you can do to lose fat while gaining muscle is strength training. Strength training can be very beneficial when it comes to burning fat, during your workout but even after. When you put on muscle, it changes your body composition and even your metabolism in many ways.
Cardio vs Strength Training
This is a very common debate in fitness industry. But what is more effective to achieve your dream physique ? According to New York City-based personal trainer Oscar Colon IV, cardio is very important when it comes to burning more calories during exercise, but it’s also important to keep your heart strong. On the other hand strength training affects your body in different ways. With strength training you burn calories during the workout and even during the restoration and recovery of muscles that you worked.
The best option for you would be to do both strength training and cardio, and incorporate it into your training plan, so you can have more benefits. But how much you wanna do cardio or strength training will depend on your current goals. For example if you’re training for a marathon, then cardio should be your main thing, in order to build endurance. But incorporating strength training will be your main thing when you try to build more muscle.
How Muscles Affect Your Ability To Burn Fat
As we already discussed, strength training will help you to burn more calories during and after your workout. It is because of the lean muscle that you gain as a result of strength training. If your current goal is to lose weight, then building more lean muscle will help. Which means that having more lean muscle, means you will have higher metabolic rate.
Resting Metabolic Rate (RMR) is the total number of calories you burn when you’re resting. Rachel MacPherson, and American Council of Exercise-certified personal trainer, performance specialist and Garage Gym Expert, says that the muscle is metabolically active, which means that it burns calories even when you’re resting, even though the effect is small, it can add up over the time.
Strength training also has fat burning benefits when you’re finished with a workout for the day. ‘’Excess post-exercise oxygen consumption is the process of your body regulating itself back to homeostasis after a strenuous workout,” says Colon. In simple terms it means that as you’re recovering you’re burning calories, because your body is warm while it’s cooling down.
How Long Does It Take To Put On A Muscle
Since we’ve established that having more lean muscle is the main thing when it comes to fat burning, you’re now probably wondering how long will it take you to build muscle. And there is no definitive answer to that question, as it depends. Mainly on your genetics, but also on your hormones, gender, diet, and other factors that helps you build more muscle. ‘’If you consistently train three to four times a week for 30 minutes each session, you should realistically start to see results in three to four weeks,” says Colon. But it also depends on a gender if you’re a male you’ll build muscles faster due to the testosterone.
Women can still build muscle, but they will never look as huge as men, unless they use anabolic steroids. Besides strength training another important thing when it comes to building muscle is the diet. MacPherson says ‘’In order to build muscle, you need to eat in a calorie surplus with plenty of protein.’’ She says that in order for you to build more muscle you will need to eat in a surplus, which is also going to lead to a slight body fat gain, but that’s normal. “You can lose it afterward and it will be easier since your body has become better at burning calories due to increased muscle mass,” she adds.
Other Ways Of Building Muscle
When you’re having a right workout plan and eating clean diet, the best thing to do have bonus gains is to add some kind of supplement, which is going to lead to greater muscle gain, we’re not going to talk about anabolic steroids or something similar which is going to have serious side effects, we’ll discuss natural supplements that you can use to gain ever more muscle.
The first one is creatine monohydrate. It is one of the best supplements on the market, which is going to help you build more muscle and improve performance in the gym. It is one of the most researched supplements and there are no side effects from using it. The second one is Semaglutide Peptide. Peptides have been very popular recently, and for a good reason. Semaglutide
Peptide has been shown to be very effective for weight loss. If you’re interested in buying it, you can find semaglutide peptide for sale, and buy it from trusted sources just to get a safe and quality product. And the third supplement is Whey Protein. One of the most popular supplements on the market. Whey protein has been around for years, and many peopl when they start working out, they choose this supplement. As we already explained having a high protein diet is a key to losing fat and building more muscle overall.
Conclusion
It’s important to know what has the biggest effect on building muscle, and achieving your goals. If you have a consistent routine and stick to it, while doing strength training and eating clean, you will achieve your goal. Even if you don’t want to go to gym, or don’t have time, you can always train at home and get the same results. Even if your goal isn’t to lose weight or build more muscles, strength training offers many benefits that makes it important to add it to your lifestyle.
