If you are trying to lose weight, it is essential to strike a balance between cardio and resistance training. This article will explore what resistance training is and how good it is for burning fat.
Resistance training is any type of exercise that uses a force to build strength. Exerting this force on the muscles tears the fibers, and when the body repairs them, the muscle size increases. Resistance training is how you build muscle strength and bulk.
The force that you exert on the muscle can be in the form of external weights - dumbbells, barbels, and kettlebells are the most popular choices. But you don't need to use weighted equipment to perform resistance training and build strength. Other forces you can use include your own body weight and gravity.
Yes, resistance training is excellent for burning calories and torching body fat. It raises your heart rate and boosts your metabolism. Additionally, the bigger your muscle mass becomes, the more calories you will burn at rest, too. That is why resistance training should be a vital part of your weight loss training plan.
Along with the strength-building and fat-burning benefits, resistance training increases fitness and stamina levels, improves posture and flexibility, and even strengthens bones and joints. There are also benefits to mental health, body positivity, sleep quality, and general mood.
You can do resistance training anywhere you have space to lay a yoga mat. Here are three easy resistance exercises for beginners that require no equipment. Repeat for 10-15 reps per set and do three sets total.
Squats build strength in the quads, glutes, hamstrings, calves, and abdominals. Stand with your feet hip-width apart and your toes pointing forward. Bend your knees and lower your butt back as if you were sitting on a chair. If possible, keep going until your thighs are parallel with the floor. Keep your chest lifted and your knees over your toes. Push into your heels to lift yourself back into the starting position.
Start in a high plank position. Lower your body toward the floor by bending your elbows. Ensure that your core is strong by pulling your navel toward your spine. Push yourself back to the starting position. If this feels too challenging, drop your knees to the floor, ensuring that your hips are forward of your knees and not directly above.
Burpees are a great full-body exercise that combines the two previous exercises to take your training up a notch. Begin standing and lower into a deep squat. Plant your palms on the ground and step or jump your feet behind you so that you are in a high plank position. Do a pushup, remaining on your toes, or dropping your knees to the floor. Jump or step your feet back to that deep squat position. Stand or explosively jump in the air before returning to the starting position.
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