Is weight lifting helpful for the weight loss is a tricky question to deal, since people feel it doesn’t have a perfect yes and no answer. Hence the relationship between the two seems to be a complicated affair and it does require a proper understanding of fat cell conversion.
However, a majority of health experts feel that weight lighting could help a lot in weight loss. In fact, there is a number of studies, which vouch for a direct relationship between the two. Per one study conducted at the University of Michigan conducted by the health, the expert team concludes that both men and women can lose their weight to a great extent, which also gives them a number of other health benefits.
They conducted an experiment wherein they asked both men and women to lift a series of weight for certain days and finally concluded to this result. However, if you are among a professional wrestler or weight lifter, gaining weight through lifting weight could become your reality. In other words, it depends on how you pursue the idea of weight lifting. Well, let’s dig deep into this subject and understand the direct relationship between weight lifting and weight loss in the following paragraphs.
Reasons why lifting weight is the key thing for weight loss
If you lose weight it simply increases the metabolism process inside your body and muscles have their huge role in boosting up the metabolism process inside your body. One pound of muscle simply burns for around 60 calories in a day, whereas one pound of fat can burn only 5 calories. This simply means that if there is any growth in your muscle tissue, it will for sure burn all your calories. The fact is weight lifting training has a wide range of effects over your body.
These include increasing the resting metabolic rate helping in burning out the calories even while you are resting. The grown-up muscles takes less space as compared to the fat, the more muscle you have in your body the slimmer you would turn. It also strengthens your bones and the connecting tissues that help in securing your body from different injuries that come across in your daily chores. Lastly, it also helps in building up your confidence and self-esteem.
How does this work?
The above fact that weight lifting really helps in weight loss can only work when you follow certain ways of doing so. This can only work provided you are using the right amount of weight then only it can help in stimulating in the process of muscle growth. If you are able to lift your chosen lightweight more than 16 to 20 times you will never notice any kind of fat loss benefit, which you could enjoy by increasing the weight.
The objective of the weight lifting training program is to simply lift as much weight as you could in the right form and with proper repetitions. You shouldn’t be exerting an extra amount of fatigue in the things you do while lifting the weight especially when you are among the novices.
Moreover, the novices are recommended to increase the weight load gradually rather than doing things at one go. And if you happen to be a woman, make sure you follow the rules set for lifting weight for women. You are supposed to lift lighter weights as compared to the men then only they can expect the right result. Ignoring this rule can bring in a couple of side effects in the form of health issues.
The rule of weight lifting
For weight loss, the rule is to lift the weight between 60 to 80 percent of your max one repetition as this is called as the perfect way of stimulating the muscle growth, which can help in reducing the fat loss. However, a majority of people simply do not follow this rule and end up doing the mess. Hence figuring out the exact weight to list as per your own specific one rep max has to be known.
Generally, if you are lifting 60 to 80 percent of the max, you could certainly think of trying 10 to 20 reps (repetitions). If you lift above 80 percent and above, it would simply reduce your lower rep range. This simply means that by keeping your reps in the range of 8 to 16 you would end up losing your weight and get the best fitness level. Your weight would be defined by the total number of reps that you are trying.
Weight lifting and weight loss could appear a tricky affair if you look at it straight, however, when you dig deep, you could very well understand the relationship between the two. In fact, it would depend upon the ways and types in which you are lifting the weight.