Weight lifting and weight loss for men – building better bodiesJanuary 16, 2020
Weight lifting has never been sought-after as a sport that would specifically achieve a whole lot of results for weight loss. Weight loss is typically achieved through endurance activities that will raise the metabolism.
Although I believe and has been proven that weight loss is best achieved through a repetition of cardio, weight training and diet.
Today I will shed some light on weight lifting and weight loss for men, building better bodies is what we’re all about here at Sweat and Tears and don’t take this to heart if it sounds like I am gearing this post directly for men.
This blog is for either gender, and I encourage men and women to take part in a training program for weight loss that is geared towards endurance and strength activities, so buckle up because when you perform both types of training coupled together can be a real pulse pounder
What does weight training do?
Weight training not only can build you big and strong muscles but it can also be a great way to speed up the process of weight loss when performed right along with cardio.
Many people have often wondered what is the best way to lose weight, should you just stick to cardio? because quite often people tend to believe that cardio works best in itself for losing weight, others believe that it is best to combine weight training and cardio for weight loss, but if this is true, how so?
Cardio will burn calories at a higher rate than weight training alone. Much research has been done showing that you can use your body weight to give an estimate as to how many calories you should burn during different types of exercise.
Typically, the more you weigh, the more calories you should burn. It is also true that you will burn calories while weight training, but only at roughly half the speed as you would with cardio.
Even though you will typically burn more calories in a cardio session as compared to a weight training session of the same intensity and duration, weight training will help you to continue burning calories for a longer period. Weight training also increases your resting metabolism which is how many calories you will burn at rest.
So to recap on things here, weight training can improve your metabolism, although the changes will not be huge. Weight training is more effective than cardio at increasing the calories you burn after a workout.
Why should you do both?
Cardio is generally believed to be the king of weight loss compared to weight training, and weight training is good for building muscle size and strength, but when it comes to losing weight, it is preferred to do both cardio and weight training in the same session.
When you perform weight training, your metabolism will stay elevated for a longer time afterwards then compared to cardio. When you combine weight training and cardio together in the same session, it is best to start out with weight training, this way after you have finished your weight training session, your metabolism will stay at a higher rate meaning more calories burned.
Once you have finished your weight training session, then afterwards you can finish off with cardio for that extra boost in burning calories. Once you have reached the stage of cardio, your metabolism will already be geared at a higher rate from the weight training.
How does the metabolism help?
First of all, what is a metabolism? It is the rate in which your body expends energy and burns calories. Does the metabolism play a role in losing weight?
You have probably heard about people who complain about having a slow metabolism and barely eat anything and yet they still gain weight. Or you have heard about people who complain how someone can eat whatever they want and still never gain weight.
Quite often the metabolism can be blamed on a person’s genes, that is to say if it is a blame game, then in other words the person must have a bad metabolism.
So in other words, some people can be blessed with having a good metabolism, while others are not so blessed by having a metabolism that can be restricting their efforts on weight loss. Even though this can be an unfortunate disadvantage for some, it is still not the end of the world.
You can change how you balance your calories that you take in against the calories you burn up through physical activity. Another way to help you with your weight loss is by what you eat.
Foods that promote weight loss
We all know that eating high fat, sodium filled foods will wreak havoc on the midsection not to mention leaving you feeling tired. If you follow a proper diet filled with the healthy nutrients that you need, this will also help see you through your goals in weight loss.
Have you ever heard that not all calories are created equal? Well it is true that different types of foods that you eat will go through different metabolic routes through your system, they can have varied effects on your hunger, your hormones and the number of calories that you burn.
Below I would like to give a list of some top foods that will promote weight loss.
- Leafy greens which would include spinach Swiss shards and kale
- salmon is not only very healthy but it is also very satisfying
- cruciferous vegetables which would include cauliflower cabbage Brussels sprouts and broccoli
- whole eggs can be a great addition to your diet for weight loss
- lean beef and chicken has always been recognized as a weight loss friendly food because of it being so high in protein
- tuna is another high protein low fat food excellent for weight loss
- boiled potatoes contain a wide range of nutrients and they are particularly high in potassium a nutrient that many people don’t get enough of and plays an important role in blood pressure control
- cottage cheese is by far one of the best because of its low calorie and high protein content with hardly any fat
- avocadosare a fruit that are loaded with healthy fats and high in monounsaturated oleic acid the same fat that you would find in olive oil. Avocados also contain many important nutrients like fiber and potassium
- nuts are an excellent snack that contain a balanced amount of protein, fiber and healthy fats
- fruit, who could disagree with this one
- grapefruit, if you eat a grapefruit every day before your regular meal, this will help you to feel more satisfied, so you will find yourself eating less
I hope that I have given some beneficial information that will get the ball rolling on shedding some of those excess pounds.
As with anything, it will take plenty of hard work but the results will come and you will not only look and feel better, but you will feel a sense of self accomplishment.
Incorporating weight training and cardio along with a healthy diet will help to speed up the metabolism but what fitness program would be complete without the proper supplementation.
To get a good idea of what type of supplementation you might want to check out, you can visit a product review on a supplement that will help with promoting better weight loss while speeding up the metabolism.