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Strength Training for Weight Loss: The Complete Guide for Beginners

By January 11, 2023July 28th, 2023No Comments6 min read

Can you believe that close to half of the population around the world is currently trying to lose weight?

The key to achieving lifelong results is to maintain a mindful diet and exercise plan. You need to eat foods and do activities that you enjoy so you can keep up these behaviors for the rest of your life.

One factor that should be included in everyone’s weight loss strategy is strength training. Do you want to learn more about strength training for weight loss? Read on for the ultimate breakdown for beginners.

Why Is Strength Training for Weight Loss Important?

Before we dive into the basics of strength training, it can be empowering to learn why you should make time for it in your busy schedule. Strength training helps us achieve our wellness goals in two main ways.

Building lean muscle mass increases your resting metabolic rate, which is the number of calories your body burns when you’re not doing any activities. This means that you can turn into a fat-burning machine even when you’re not lifting weights.

In addition, many people love the way they look when they tone up. You may not have a weight loss timeline that’s as dramatic as when you only cut calories, but your body will look smaller since muscle tissues are compact. It’s helpful to log your inches as well as your weight since your tape measure will show you better results.

How to Come Up With an Effective Weekly Workout Schedule

A common mistake that people make when they decide to make healthier lifestyle changes is taking on too much too fast. You’ll get discouraged if you strength train too hard and feel sore for weeks. This is why you should start slow to ease your way in.

Start by doing up to fifteen minutes of exercise that targets one body part so you can avoid feeling rigid all over. As you gain strength and confidence, you can try to pack four to five strength training sessions into your weekly routine.

Thirty minutes of strength training is ideal, but you need to do what’s right for your schedule. Even setting aside ten minutes in your day will allow you to increase your muscle mass. Be sure to exercise when you feel most energetic so you can put everything you have into each session.

Which Strength Training Exercises to Try

You might be wondering if you’ll need to invest in expensive strength training equipment to work out. The fabulous news is that your body can be your gym if you don’t want to create an at-home gym or pay for a membership. Using the weight of your body to create tension or buying cheap dumbbells and kettlebells can lead to some explosive workouts.

There are endless options when it comes to strength training exercises. You’ve probably heard of some basics like pushups, sit-ups, burpees, and squats. Anyone who’s passionate about getting results as fast as possible should consider using heavier weights if they have access to them. This will challenge your muscles more.

How to Get the Most Out of Your Diet and Exercise Routines

Strength training requires a lot of energy, so you need to be careful about undereating. Your body needs calories to build muscle. If you’ve tried low-calorie diets before and weren’t successful, then you’ll love the extra flexibility you can enjoy when you start strength training.

Everyone who wants to look and feel their best needs to understand that not all calories are created the same. You should strive to find the cleanest sources of nutrition that you can. You can try cutting out processed foods and keep your diet clean.

You’ll need a nice mix of lean proteins, heart-healthy fats, and complex carbohydrates to fuel each strength training session. If you need a burst of energy before your workout, try eating fruits since they contain natural sugar. Be sure to squeeze in some protein within thirty minutes of exercising to keep your muscles strong.

Why Sleep Is Your Secret Weapon

The weight loss factor that most people tend to underestimate is sleeping. Your body needs time to heal your muscles and store energy for your next workout. This is why you should avoid waking up extra early to work out if it means that you’ll be sleep deprived every day.

There are also some tricks you can use to improve the quality of your sleep if your schedule makes it challenging to pack more hours into your bedtime. Your room should be cool and dark to let your body slip into a deep sleep. If you feel like you wake up often due to outside noises, use an app or device that plays white noise to create a peaceful barrier.

While there’s nothing wrong with working out in the evenings, try to give yourself at least an hour to wind down before bed. You’ll notice that it’s much easier to fall asleep once you adopt an active lifestyle since your body and mind will be tired from the awesome workouts.

Strength Training Will Help You Look and Feel Incredible

Lots of people, and women in particular, question if strength training for weight loss is right for them. The reality is that strength training is essential for everyone to maintain an ideal weight and age with grace. Now that you’ve read this guide, you can look forward to working on your dream body.

Interested in learning more about the ChiroThin weight loss program? Contact us to schedule a FREE consultation!

Family First Columbia

At Family First Chiropractic & Wellness Center, located in Columbia, MO, our chiropractors won't guess with your health! Our chiropractic team performs a thorough evaluation of your health history including digital x-rays on site before developing a treatment plan.

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