Resistance Training and Weight Loss: What Should You Know

Resistance training, or weight lifting, is an all-time favourite exercise when it comes to building muscular strength.

According to recent research, resistance training has beneficial effects on increasing strength and size while reducing body fat. Also, this type of exercising has been proved to be effective for long-term weight control.

Learn now about the after-burn effect and the resistance training’s effectiveness.

Here is what you need to know.

What’s the After-burn Effect?

The after-burn effect, or EPOC (excess post-exercise oxygen consumption), is about how long oxygen uptake stays elevated after an intense exercising routine to help your muscles recover.

To understand better, you should know this:

• after exercising, your muscles need more energy;
• the energy comes right from your muscles’ way to destroy fat and carbohydrate (the oxygen has an important role here);
• while you exercise, you start to breathe faster, and your heart pumps oxygen, carbohydrate, and fat harder to your “working muscles.”

The after-burn effect’s duration and level are always influenced by the length, diet, intensity, and exercise type. So, if you usually exercise for longer sessions, your body will use multiple muscles. That means the after-burn effect will be higher and longer-lasting.

For short and long-term after-burn, specialists recommend high-intensity interval training (HIIT). That’s because the HIIT is associated with increased fatigue.

And more fatigue leads to more energy and oxygen needed over an extended period to recover damaged muscle and refill depleted energy stores.

Check up with a specialist to find out what routine is best for you!

Lose Fat Wisely

Resistance training has also been proved to be effective for long-term fat loss.

According to researchers, muscle size is significant for the resting metabolic rate (RMR) – how many calories your body needs to work at rest.

So, if the muscle size is growing though resistance training, the RMR will increase, too! Fat loss will be more supported over time. You’ll also become more aware of your body needs and the way it functions.