If you belong to those who has not experienced even the basic pleasures of life without Wi-Fi, you probably know that strength training can help you lean out.
However, new research from the American College of Sports Medicine (ACSM) recommends the way exactly how to use resistance training to lose weight faster. It is better than you would do it with moderate cardio, like jogging.
According to the author of the study of ACSM, that gaining more muscle is enhancing your metabolism and help you melt fat. And more, a shorter strength session can be less intimidating than an hour on the treadmill.
That can be super important when weight loss is your goal.
How Often to Do It?
According to the research two strength training sessions per week produce similar results as three sessions of moderate cardio a week. If you’re beginner in such a workout you can aim for two days of strengthening all of your major muscle groups (abs, lower body and upper body). It is easy managed to schedule third session once your routine becomes second nature.
Try this total-body strength training routine during your two (three) workouts a week – HERE
How Much You Should Lift?
- The ACSM experts prefer starting out by performing each strength-training exercise with 60 to 70 percent of maximum resistance.
- You should aim to do 10 reps and when you feel it too easy, increase to 15 reps with the same weight.
- After you’ve mastered 15 reps, raise the weight by 5 percent (means increase eight-pound dumbbells to 12).
How Much to Do?
The author recommends
- Performing two to four sets of each move,
- Resting for 30 seconds between sets.
To make it easier – even one round of each move will give you results, according to the study.
How Much Weight you’ll lose?
When you add resistance training to your routine it decreases fat by one pound per month and increases body weight by one pound per month. When you sum up, you lost zero pounds per month.
Because of that you shouldn’t depend on the scale to track your progress. The best way to follow the progress is to take measurements or simply use your clothes as a guide.