You've probably heard that the best way to lose weight is to do resistance training. Weight training isn't intended to maximize calorie expenditure, as a common misconception would have you believe.
In this article, I will explain why resistance training is what I consider the core system and why it is so crucial to optimizing your body composition.
Key Takeaways:
While on a calorie-restricted diet, resistance training can prevent muscle loss.
Retaining as much muscle as possible is critical to avoiding muscle loss and ensuring you don't get that undesirable look of being"skinny fat."
Following my recommendations, you should train three to four times weekly.
We can maximize training volume, frequency, and recovery with a comprehensive program that covers a full-body program.
Even if it bothers you, give your body a break by not training three days in a row.
Resistance training is an exercise that consists of using free weights, machines, or your body weight to create resistance. There is a risk of muscle loss while reducing calories to lose weight.
You'll lose some of your "toned" or "defined" appearance. In addition, you'll also see a decrease in your metabolic rate, which means your body needs fewer calories to function normally. This is referred to as low-quality weight reduction. It reaffirms the importance of not focusing solely on the number on the scale.
Resistance training and a high-protein diet have been proved time and time again to help people maintain or even gain muscle mass when on a calorie-restricted diet.
Recommendations for Resistance Exercise
Resistance training three to four times a week yields the best effects.
Training three times a week is recommended.
If you plan to work out three times a week, I recommend doing two full-body workouts and one cardio session. According to research, you can train each muscle group at least twice a week with a full-body program, which is the recommended frequency for muscular growth. After completing each workout six or more times, you'll need to update both workouts by changing variables within the program.
Four times a week training schedule.
If you prefer to train four days per week, you can break the training into upper and lower workout splits or a full-body program. Repeat each workout twice a week until you have done each one six to eight times, and then adjust both programs to reflect the new progress.
If you are convinced that you can consistently train four times a week, go with the upper/lower body workout split choice. Just make sure you are aware that training three days in a row might strain your body, so it's best to avoid doing so.
Despite this, it is better than not training. It will not impair your results if you are generally on top of your recuperation routines. (nutrition, sleep, and stress management).