Can I Lose Weight Just By Dieting And Weight Training? … Yes, absolutely, as long as you follow the right approach. The correct combination of a healthy diet and moderate resistance (weight) training will produce decreased body fat and increased lean muscle mass. As a bonus, the added lean muscle will burn even more calories. If losing weight and gaining muscle are your top priority then you should consider a high protein weight lifting diet accompanied by weight training 3-5 times per week.
Weight Training And Weight Loss
Many people mistakenly believe that running for hours each week or endless biking or swimming are the keys to weight loss and fitness. However, when you use your muscles and fatigue them, they will grow stronger and larger. Once your body has more muscle, your metabolism increases and you burn more fat – even when your body is at rest.
Weight training provides benefits that cardio alone cannot, like:
● Weight training builds and maintains lean body mass. Intense cardio training results in a loss of both muscle and fat while weight training limits weight loss to fat only, leaving you with more muscle per pound of fat and a leaner, more defined appearance.
● More muscle burns more calories even while at rest – your body will burn more calories regardless of what your doing.
● Weight training increases the production and release of beneficial fat loss hormones including testosterone and human growth hormone.
● Strength training can also provide cardiovascular benefits by shortening rest periods between sets or exercises and when performing exercises back to back.
● Afterburn – High-Intensity Interval Training or HIIT consists of exercising at full intensity for short periods followed by slowing down for active rest periods. HIIT training will produce faster weight loss, increased metabolic rate and “afterburn” as your body works to recover
While weight training and exercise are important in toning and shaping your body, nutrition is by far the greatest key to shedding body fat. To effectively lose weight it is important to have a good balanced diet along with a daily calorie deficit. Don’t fall into the trap of thinking that your new workout routine will allow you to eat anything you want or eat more food.
For effective, permanent weight loss, each day you must burn more calories than you consume. This results in a calorie deficit and is the only way you will burn stored body fat as energy. The most effective approach – eating healthy, natural foods in a balanced ratio of proteins, carbs and healthy fatty acids combined with regular resistance training.