Resistance training is essential for burning body fat, maintaining lean tissue, healthy ageing, improving your metabolism and protecting your joints. Keeping your body strong prepares you for everyday activities and sports, as well as helping to prevent injury, chronic pain and disease.
Leaner, healthier, stronger!
Muscle burns energy! Strength training is fundamental in reducing body fat. Increasing your lean muscle means you will increase your resting metabolism, which will allow you to continue to burn more calories throughout the day, even when you are resting.
Why do we need muscle?
Muscle is metabolically active body tissue. It is much more metabolically active than fat. This means muscle mass burns more calories than fat mass in order to maintain our metabolism.
Our metabolism, put simply, is all of the chemical processes in our bodies that keep us functioning every day.
Muscle also functions to provide us with protection as well as movement.
Increase your lean muscle, increase your metabolism, improve your health and reduce your body fat!!
Resistance training is the key to enhancing your body composition. We can keep our lean energy-burning muscle tissue and reduce our body fat.
“Resistance training is an effective way to increase energy requirements, decrease body-fat mass, increase strength, decrease waist circumference and maintain metabolically-active tissue mass in healthy older people as well as overweight or obese people”
As found in the experiments by Cardoso et al (2013), Hunter et al (2008) and Campbell et al (1994),
“Resistance training reduces liver fat in non-alcoholic fatty liver disease, independent of weight loss!”
As stated in the research by Hallsworth et al (2011)
“Resistance training decreases abdominal fat as well as improving insulin sensitivity in older men with type 2 diabetes”
As stated in the research by Cullinen and Caldwell (1998)
How do we increase our muscle and reduce our body fat?
When we take part in resistance or strength training following certain protocols, we can increase our lean body tissue to achieve what we call hypertrophy.
“During hypertrophy, the contractile elements enlarge and the extracellular matrix expands to support growth”
As stated in the experiment by Vierck et al (2000) Entitiled: Satelitte cell regulation following myotrauma caused by resistance exercise.
Hypertrophy means enlargement or increase of our muscle structure.
When our muscles are subject to an overload, small changes occur in the muscle cells and the surrounding tissue matrix to set of a chain of events within these structures, which eventually leads to an increase in size.
As explained by Scheonfeld (2010), hypertrophy happens when we induce mechanical tension, muscle damage and metabolic stress. Simply put, this happens through a process of micro trauma. This is the rebuilding and adding more protein to the muscle, also known as protein synthesis. The body responds and super compensates for this by repairing and laying down more tissue. Your muscles do this to ensure you are prepared for a repeat action.
Muscle mass burns more calories per kg than fat tissue. So, the more muscle we have the higher our metabolic rate and more calories we burn. Your metabolic rate is simply how many calories you burn in a day in order to keep your body’s chemical processes functioning.
Our metabolic rate decreases as we lose fat free mass (primarily muscle mass). So in order to maintain our metabolic mass and decrease our fat mass we need to increase or maintain our muscle mass.
To achieve hypertrophy in a safe manner in which we recover and achieve our goals, we must follow a well-developed program, which considers the following
- Intensity, in other words the amount of weight
- Volume, or the number of repetitions, sets, the time under tension and the load
- Progression, adapting the program in response to increased strength
- Exercise selection, simply efficient exercise according to your goals
- Rest, the recovery you need to reduce your risk of injury and to rebuild your muscle.
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Cardoso GA, Salgado JM, Cesar Mde C, Donado-Pestana CM. The effects of green tea consumption and resistance training on body composition and resting metabolic rate in overweight or obese women. J Med food. 2013 Feb; 16(2):120-7
Hallsworth, Kate, et al. “Resistance exercise reduces liver fat and its mediators in non-alcoholic fatty liver disease independent of weight loss.” Gut (2011): gut-2011.
Hunter, Gary R., et al. “Resistance Training Conserves Fat‐free Mass and Resting Energy Expenditure Following Weight Loss.” Obesity 16.5 (2008): 1045-1051.
Campbell, W Wayne, Marilyn C Crim, Vernon R young, and William J Evans. Increased energy requirements and changes in body composition with resistance training in older adults. Am J clinical nutrition. 1994:60:167-75
Cullinen, Kathleen, and Marjorie Caldwell. “Weight training increases fat-free mass and strength in untrained young women.” Journal of the American Dietetic Association 98.4 (1998): 414-418.