Introduction
Losing weight and getting in shape is a common goal for many people, but it can be tough to know where to start. Well, let me take a few minutes to explain why resistance training is one of the main the keys of any weight loss plan.
Resistance training is a type of exercise that helps you build muscle. Contrary to popular belief, muscle doesn’t make you big and bulky—in fact, the more muscle you have, the more calories your body burns, even when you’re at rest and you look toned and fit.
So why is resistance training such an important part of any weight loss plan? Simply put, it’s one of the most efficient ways to burn calories so you can achieve your goals.
What Is Resistance Training and Why Is It Important for Weight Loss?
Resistance training is one of the most important aspects of any weight loss program. It’s a form of exercise that helps you build muscle mass and burn calories.
The more muscle you have, the more calories you’ll burn at rest. This is because muscle tissue requires more energy to sustain than fat tissue does. So not only will you burn more calories during your workouts, but you’ll also continue to burn them long after you’ve finished your session.
Resistance training is also essential for maintaining your muscle mass as you lose weight. When you lose weight, you may not only lose fat mass, but also muscle mass. This can slow down your metabolism and make it harder to keep the weight off in the long term. Resistance training can help prevent this from happening and help you maintain the results of your weight loss regimen.
In fact, a study from the University of Alabama found that people who resistance trained lost more weight and body fat than those who didn’t. So if you’re looking to transform your body, resistance training is a key ingredient.
What Are the Benefits of Resistance Training Compared to Other Types of Exercise?
The bottom line is that resistance training is a key ingredient to achieving your weight loss goals. It provides a number of unique benefits that other types of exercise can’t match.
For one, resistance training burns more calories. In fact, a study published in the journal Obesity found that people who did resistance training lost more fat while preserving more muscle mass than those who only did cardio.
Plus, by building muscle, you actually increase your resting metabolic rate. This means you’ll continue to burn more calories even when you’re not working out. And the best part? Resistance training is gentle on your joints and can be scaled to fit any fitness level.
What Types of Exercises Should You Do for Resistance Training?
At Health Revolution Institute, we recommend incorporating weights, bands &/or calisthenics into your routine. You’ll want to focus on increasing the weight or intensity of the exercises over time as you get stronger, so your body is required to continually adapts to the challenge.
By gradually increasing the weight or intensity of your resistance training workouts over time, you’ll be able to see results faster and stay motivated.
How Often Should You Do Resistance Training for Optimal Weight Loss Results?
If you’re looking to lose weight, it’s important to understand how often you should be doing resistance training. Aim for two days of resistance training per week, with each session lasting between 10 and 30.
Choose exercises that target all of the major muscle groups in the body, such as squats, push-ups and exercises to strengthen your core. Mix up your routine by incorporating different types of workouts like free weights, kettlebells, circuit training and bodyweight exercises. Focus on form when performing each exercise and challenge yourself with heavier weights as you become stronger.
When you combine your resistance training with cardio exercises, you will see better results in terms of weight loss, mood improvement, and energy. A comprehensive fitness program also helps improve mobility, flexibility and overall strength—think yoga, pilates, or something like Tai Chi!
At Health Revolution Institute, we can help customize a program tailored to your specific goals and needs. With our experience in holistic health, we will guide you through creating sustainable habits for long-term success.
Suggested Resistance Training Routines
Adding resistance training to your weight loss routine is important for several reasons. It helps you build muscle, which in turn boosts your metabolism; it strengthens your bones, joints, and connective tissue; and most importantly, it helps to keep you motivated and gives you something to work towards. By including some form of resistance training in your weight loss plan, you’ll be able to make more significant progress in achieving your goals. Here is an example of a resistance routine:
Week 1: Day 1:
- Warm-up (5-10 minutes of light cardio)
- Squats (2 sets of 8-12 reps)
- Push-ups (2 sets of 8-12 reps)
- Plank hold (2 sets of 30-60 seconds)
- Bicep curls (2 sets of 8-12 reps using cans or water bottles as weights)
- Tricep dips (2 sets of 8-12 reps using a chair or bench)
- Cool-down (5-10 minutes of stretching)
Day 2:
- Warm-up (5-10 minutes of light cardio)
- Lunges (2 sets of 8-12 reps per leg)
- Dumbbell rows (2 sets of 8-12 reps using cans or water bottles as weights)
- Russian twists (2 sets of 8-12 reps)
- Calf raises (2 sets of 8-12 reps)
- Cool-down (5-10 minutes of stretching)
Week 2: Day 1:
- Warm-up (5-10 minutes of light cardio)
- Deadlifts (2 sets of 8-12 reps using a heavy object such as a backpack)
- Inverted rows (2 sets of 8-12 reps using a sturdy table or bar)
- Leg raises (2 sets of 8-12 reps)
- Dumbbell hammer curls (2 sets of 8-12 reps using cans or water bottles as weights)
- Cool-down (5-10 minutes of stretching)
Day 2:
- Warm-up (5-10 minutes of light cardio)
- Glute bridges (2 sets of 8-12 reps)
- Push-ups (2 sets of 8-12 reps)
- Side planks (2 sets of 30-60 seconds per side)
- Leg curls (2 sets of 8-12 reps using a towel or band)
- Cool-down (5-10 minutes of stretching)
We also suggest incorporating 30 minutes medium intensity cardio at least 5 days a week and basic stretching or yoga into your routine as well as using a foam roller or massage ball for muscle recovery and relief at least 2 times a week. Staying active every day—even if it’s just taking a long walk—is an important part of any successful fitness program.
