Losing weight can be a daunting task for people of all ages. In order to lose weight, you must create a calorie deficit either by changing your diet, adding an exercise program or both. Below is an overview of how adding muscle for weight loss can help you reduce your body weight and maintain it.
How Your Metabolism Works
Your metabolism is the way your body uses the foods you eat and the beverages you drink to give your body the energy it needs to get through the day. The metabolic process uses the calories you take in during the day and mixes it with oxygen, releasing it throughout the day for energy. Your metabolism works hard for your body, it provides the energy you need to:
- Have Proper Blood Circulation
- Facilitate Cell Repair
- Keeping Your Hormone Levels Steady
Your metabolic rate is determined by the number of calories your body uses to perform these basic functions every day. You can increase your metabolic rate with exercise. Your metabolic rate is determined by the following factors:
- Your Age
- Your Size
- Your Sex
As you get older, your body has less muscle than it did when you were younger. Less muscle means your body uses less calories to fuel your body, which is why you may weigh more when you are older than you did in previous years
Larger people have a higher metabolic rate because it takes more calories to move higher body weights than lower ones.
Women typically have a higher body fat percentage and less muscle than men, which means they burn fewer calories.
Your body’s metabolic rate accounts for approximately 75 percent of the calories burned each day. The two other factors that affect your metabolic rate are the foods you eat and the type of physical activity you get each day. This is why lifting weights to lose weight is effective. When you add muscle, it causes your body to burn more calories during the day which means you will lose weight over time.
How To Use Exercise To Change Your Metabolism
You can use exercise to change your metabolism in a way that may help you lose weight and keep it off. Strength training is one way to add muscle for weight loss that most everyone can do, as long as you workout within your limits. When you are lifting weights to lose weight, you burn more calories than with diet and cardiovascular exercise alone. If you do nothing but cardiovascular exercise and reduce your calories, you may weigh less but you will not have the appearance of a strong, fit body. Strength training is the best way to add muscle for weight loss and achieve the look of heath.
Types Of Strength Training
The type of strength training program that work best is the one you can implement fairly easily and stick to. No program will work if it is too difficult or you get so sore you need too much time to recover. Some types of strength training routines that may help you add lean muscle mass are:
- Circuit Training Routines
- Split Day Plans
- Full Body Programs
When it comes to lifting weights to lose weight, most people get the most dramatic result by lifting heavy. This means you should use enough weight to make the set hard to complete. However, that does not mean the weight should be so heavy you become injured. You will need to do some trial and error to find a starting weight you can lift and increase it as your level of fitness rises. Cardiovascular exercise such as running, swimming or walking should also be included 3 or 4 days a week. Not only does it get your metabolism buzzing, it strengthens your heart.
There is no way around the fact that your diet plays a role in weight loss. You may have heard the saying “You can’t out train your diet”, which means no matter how hard you work out, if you are consistently eating foods high in fat, sugar and calories you probably will not see the results you are after. In addition to your strength training program, you should be eating a well-balanced diet that includes:
- Whole Grains
- Complex Carbohydrates
- Healthy Fats
- Lean Protein
- Fruits And Vegetables
Healthy whole grains include whole grain bread, wheat pasta, whole grain cereal and quinoa. Most experts recommend cutting out the refined sugars in white rice, pasta and white bread for best results.
Complex carbohydrates such as sweet potatoes, brown rice and whole wheat pasta are recommended for energy while you are working out to lose weight.
While many people are afraid of fat, eating healthy fats in moderation can help you lose weight. Some good examples of healthy fats include avocado, nuts and extra virgin olive oil.
Protein is the building block of muscle, so you should be eating around 1 gram of protein for every pound you weigh. Lean protein includes lean cuts of beef, fish, chicken and turkey. Beans and lentils are high in fiber and protein, making them a good choice for vegetarians.
Vegetables have a place in any healthy diet. Since they are low in calories, you can eat your fill without worrying about how they will affect your weight. Try combinations of brightly colored vegetables in red, green and yellow for variety. While fruit is healthy, you must eat it in moderation because it contains sugar. Even natural sugar can stall weight loss if you are eating too much of it.
Adding muscle for weight loss is a great way to achieve your ideal body weight. While there is no short-cut to a lean, healthy body lifting weights will help you accomplish your goals when you also include a healthy diet.