Strength Training
Why is it important for weight loss?
Increased muscle mass: Strength training helps to build and maintain lean muscle mass. As muscle is more metabolically active than fat, having a higher muscle mass increases your resting metabolic rate (RMR), leading to more calories burned throughout the day even when you're at rest. This can help prevent weight gain or facilitate weight maintenance by enabling you to burn more calories over time.
Enhanced calorie expenditure: Engaging in strength training exercises, such as lifting weights, resistance band workouts, or bodyweight exercises, can result in a significant calorie burn during and after the workout. This post-exercise calorie burn, known as excess post-exercise oxygen consumption (EPOC) or the afterburn effect, can contribute to an increased overall calorie deficit, which is beneficial for weight management.
Improved metabolic rate: Regular strength training can lead to improvements in your metabolic rate, allowing your body to become more efficient at processing nutrients and utilizing energy. This can help prevent the metabolic slowdown that often occurs with weight loss, making it easier to maintain your current weight.
Enhanced fat loss: While cardiovascular exercise is effective for burning calories and promoting overall weight loss, strength training can specifically target fat loss, helping you to maintain a healthy body composition. As you build muscle, your body becomes more efficient at utilizing fat for energy, leading to a reduction in overall body fat percentage. This results in an overall healthier body composition (amount of muscle vs. fat).
Improved insulin sensitivity: Regular strength training has been shown to enhance insulin sensitivity, which is crucial for regulating blood sugar levels and preventing weight gain associated with insulin resistance. By improving insulin sensitivity, strength training can help control appetite and reduce the risk of developing conditions like type 2 diabetes, which can be associated with weight gain.
Strength training is especially important if you are taking a GLP1 agonist medication as without a dedicated program to strengthen your muscles — you will lose muscle as well as fat. Extra effort to maintain your muscle is important for better overall health and improved ability to maintain your weight loss.