3 Reasons Resistance Training Drops Pounds
Traditionally, steady-state aerobic exercise has been the front "runner" when it comes to dropping pounds. There is no denying that running, cycling or using the elliptical will move the scale. But, is it the best method for improving body composition (fat mass:muscle mass)? The following list contains a few science backed reasons of why resistance training will get you bathing suit ready!
1. Increased RMR (resting metabolic rate)
Your resting metabolic rate is the amount of energy expended by the body at rest. This is made up of vital bodily processes that keep you alive and accounts for about 70% of daily energy expenditure! Now of course any type of exercise will require your body to work at a level above resting, however; resistance training results in something called EPOC (excess post oxygen consumption).
Most of us understand that weight loss occurs when more calories are expended than consumed.It's understood that in order to lose weight, more calories need to be expended than consumed (more out/less in). Following a strenuous resistance training session, EPOC can significantly contribute to energy expenditure (more out calories than in). This happens because resistance training pushes your body out of it's "comfort zone", forcing it to work overtime and use lots of calories to bring you back to baseline. Studies have shown that this elevated state can last anywhere from 2 to 15 hours post exercise (depending on intensity)!
This is great news for individuals looking to lose weight! Strenuous resistance exercise can contribute to an increase in daily energy expenditure. As a result, if you're burning more calories than you're taking in, weight loss will be the outcome!
2. Increased Fat Oxidation
In simplest terms, fat oxidation is also known as the breakdown of fat for energy. Resistance training has been shown to cause fat oxidation in both the short and long term! If your diet is in check and carbohydrate consumption is controlled, your system will actually start to use fatty acids (body fat) for energy while working out.
Researchers discovered a 62% increase in fat breakdown, up to 16 hours after a resistance training session.
Resistance training, fat oxidation and resting metabolic rate all have a very close knit relationship. Lifting with free-weights, machines, bands and your own bodyweight will increase your RMR. This style of exercise will also release hormones that help your body breakdown fat and use it for energy (fat oxidation). Increasing your resting metabolic rate, also enhances your body's ability to burn fat, revealing all that hard earned muscle!
3. Increased Fat-Free Mass
An effective resistance training program will cause an increase in muscle tissue or fat-free mass. Not only does increasing your muscle tone look great but, muscle itself is very metabolically active! Tying back into the first benefit, any addition or subtraction of muscle tissue can alter a person's resting metabolic rate. Plainly put, if you're carrying more fat-free mass, the higher your RMR will be, resulting in more calories being used!
At The Gym of Avon we constantly preach how important the combination of proper nutrition and sound training are. You truthfully cannot have one without the other...and here's why! In order to lose weight there has to be a reduction in calories. Yet, when all you do is drop calories, the end result is a loss of body fat plus muscle tissue. This loss of muscle tissue slows your body's metabolic rate eventually leading to a plateau! To avoid a stall such as this, pair a slightly reduced calorie diet with a resistance training routine. Studies show that even during very low calorie diets, resistance training has the ability to maintain muscle mass. Not to mention, strength training will even keep your metabolism elevated!