There are a number of weight loss misconceptions that get people off track when developing an exercise program to lose weight. Of course, this is not about cardio workouts. Cardiovascular exercise is always important for losing weight, regardless of what the latest TV guru may have said. The vast majority of misconceptions cover strength training and resistance exercise.
Busting Strength Training Myths
In the world of weight loss systems, there is a common misconception that working out with weights is not conducive to losing weight. From myths about "instant muscle" to concerns about weight gain and excessive musculature, the fitness world is packed with deceptive rumors about the world of strength training and body weight exercises. Part of it is brought on by bodybuilders and athletes, whose muscular frames make it look as if all weight-supported workouts lead to excessive bulk. The other half comes from myths about weight gain and sports training.
The simple truth is that strength training is helpful for maximizing weight loss. From Olympic lifts like the clean and jerk to isolated movements such as the curl and leg press, incorporating strength training into any weight loss system will help people lose fat, increase heart strength and stamina, and dramatically increase strength and pushing/pulling power.
Strength Training for Different Objectives
So what separates the slim gym goers from the bulky bodybuilder types? It is all about diet. There is a popular belief in the fitness community that any effective weight loss system is about 80% diet and just 20% exercise. That diet is what separates strength training for muscle gain and strength training for slimming and losing weight. By incorporating a standard weight loss diet into strength training meals, people can increase their strength and muscle tone without gaining weight and excess muscle.
When people train using heavy weights, their bodies release hormones that speed up food digestion, increase the amount of energy they have access to, and boost their awareness of themselves and their surroundings. As a result, their entire metabolism is boosted for the day, their power to exercise is increased, and their ability to process food is made more efficient and effective. In short, working out muscles actually gives people more energy to exercise, not less.
Commonly Recommended Strength Training Routines for Weight Loss
There are several movements that are most important for accelerating people's metabolism and releasing essential hormones and chemicals in the bloodstream. They are all multi-joint exercises, or movements that incorporate more than one muscle group. The first is the squat, which is a simple exercise incorporating upper legs, lower back, abdominal muscles and chest routines. They are so simple that people do not even need to go to a gym to do them. However, advanced exercisers will want access to barbell weights to increase the difficulty.
The second exercise is the chin-up, also known as the pull-up. For this, people need access to a bar. For people who have trouble pulling up their weight, most modern gyms will have an assisted pull-up machine that they can use to ease the process.
Finally, there is the push-up, or for advanced exercises, the bench press. Both of these exercises incorporate the pushing muscles of the upper body.
By incorporating these three exercises into any weight loss system, people can speed up their metabolism and increase their strength, all without gaining too much excess muscle. Alongside a healthy diet, these exercises can help speed up the process of losing weight. Those who incorporate them into a routine can watch their weight loss progress increase dramatically.
References:
Weight Control Information Network. Weight-loss and Nutrition Myths: How much do you really know? Published March 2009. Accessed March 2010.
Mullen, Deborah L., C.S.C.S. Strength Training for Weight Loss Success. Published February 2000. Accessed March 2010.
Related Readings:
1) How to Lose Weight Without Exercising: Four Important Dieting Principles for Losing Weight
2) Strength Training vs. Diet Plans for Weight Loss: How Weight Training Helps in Losing Fat Permanently
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