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The Impact of Strength Training on Fat Burning

Your goal is to reduce the amount of subcutaneous fat without losing muscle mass. You also don’t want to lose your strength and stamina — your athletic performance shouldn’t suffer. What should I do in this situation? Following a diet and taking sports nutrition — strength training will help you.

The same weight pieces of fat and muscle (it is proved that the photo is fake; fat and muscle have approximately the same volume with equal mass)

Muscle versus fat. Myths and reality

During weight loss, strength training will be your best assistant for three reasons:

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1. The more you exercise, the less you need to worry about calories. By burning 300-400 calories a day through exercise, you speed up the fat-burning process. As I mentioned earlier, these figures were determined as a result of research and are accurate.

2. Weight loss strength training helps increase the speed of your RMR. After that, your metabolic rate (RMR) remains elevated for several more hours, and you burn extra calories — even while resting. If you practice strength training, you speed up your metabolic processes even more: the muscles you’re working on are metabolically active tissue. Increasing its volume helps to increase the metabolic rate.

Researchers from the University of Colorado conducted an experiment to see what effect strength training has on the metabolic process. To participate in the study, 10 men aged 22 to 35 years were selected. At various stages, they performed strength and aerobic exercises, and also underwent monitoring of their physical parameters at rest — in a sitting position. During the experiment, they were all fed according to the established diet, which included 65% carbohydrates, 15% protein and 20% fat.

As for the strength part of the experiment, the participants received a fairly standard, but at the same time demanding load: they performed each of 10 different exercises on the upper and lower parts of the body in five sets. The training session lasted a total of approximately 100 minutes. An exercise bike was chosen for aerobic exercise, and the participants worked at moderate intensity for about an hour.

Based on the results obtained in this experiment, experts concluded that strength training, in contrast to aerobic exercise and rest, stimulated accelerated oxygen consumption, and hence an increase in the RMR rate. At the end of the class, the participants ‘ RMR remained elevated for approximately 15 hours. Thus, it is obvious: strength training is a powerful RMR stimulator and promotes calorie burning. With these activities, you can easily burn fat and control your weight.

3. Exercise helps maintain muscle mass. If you lose 4.5 kg of total weight, you will certainly lose weight. But if 2 kg of this amount is muscle mass, this will definitely not make you stronger, but the quality of training will suffer. In addition, it will make your muscles look sluggish. Exercise is one of the best ways to achieve weight loss through fat reserves, rather than through muscle mass.

The researchers decided to verify the validity of this statement. The experiment involved 10 overweight women. All of them performed aerobic exercise six times a week. But at the same time, one group also followed a specially selected diet, halving their calorie intake. Participants in the second group followed a diet that maintained their previous weight.

The results were announced 14 weeks later. And here’s what I found out. All women lost weight. But the composition of the lost weight was significantly different. In the first group, participants lost 67% of body fat and 33% of lean muscle mass. And in the second, the percentage of fat lost was large-86% (and only 14% of lean muscle mass)! In addition, in the first group, RMR decreased by 9%, while in the second group, these indicators remained the same.