For a long time it was believed that for effective weight loss, it is necessary to concentrate exclusively on cardiotirals, neglecting strength exercises. This outdated approach was based on an erroneous idea that only aerobic loads can effectively burn fat deposits. The modern science of sports has radically changed our understanding of the processes of losing weight, convincingly proved that strength training is not only inferior to cardio in the effectiveness of fat burning, but in many aspects they surpass it.
Revolutionary studies of the last decades have shown that strength training launches complex metabolic processes that continue to work to burn calories for a long time after the end of the training. This phenomenon, known as excess oxygen consumption after load (EPOC), creates a powerful fat-burning effect, which can last up to 24-48 hours after training. Moreover, strength training helps to preserve and build muscle, which is critical to maintain a high level of metabolism.
Understanding how exactly strength exercises for weight loss affect the body, help to radically change the approach to weight loss. Instead of grueling hours on the treadmill, an effective program may include intense strength training, which not only burn fat, but also form a beautiful, toned body. A scientifically sound approach to strength training for weight loss opens up new opportunities to achieve the perfect figure in a shorter time.
metabolic bases of fat burning
The process of weight loss is largely determined by the rate of metabolism - the totality of all chemical reactions in the body requiring energy costs. The basal metabolism is 60-70% of the total energy consumption of the body and directly depends on the amount of muscle tissue. Each kilogram of muscle mass burns approximately 13-15 calories per day at rest, while adipose tissue spends only 2-3 calories.
Power training has a multifactor effect on metabolism. Firstly, they stimulate protein synthesis and muscle growth, which increases basal metabolism. Secondly, intensive strength exercises create metabolic stress, which leads to a significant increase in oxygen consumption in the post-lineing period.
This effect, known as EPOC (Excess Post-Exercise Oxygen Consumption), can increase calories by 6-15% within a few hours after training. With high -intensity strength training, this effect can last up to 38 hours, which makes the power
