Strength Training or Soft Training? A Comparative Look at What is Better for You
Is it possible to employ strength training for weight loss? After all, such an approach could offer the best of both worlds. It would allow you to reduce levels of body fat while simultaneously increasing your lean muscle mass. There is nonetheless an ongoing debate in regard to whether or not strength training is an effective method.
The truth of the matter is that this technique can actually produce viable results if it is approached in the correct manner. Let us therefore take a look at the basics so that you can make the right decision
Cardio vs Strength Training for Weight Loss: The Benefits of Each
First and foremost, it is important to recognise why cardiovascular training is popular in regard to losing weight. This type of training requires the body to burn a substantial amount of calories during any given session. These calories often come in the form of cutaneous and visceral fat. It is therefore an extremely effective method to lose those excess kilos while simultaneously increasing your heart rate.
Strength training instead places a greater emphasis upon building lean muscle with the help of resistance exercises. While it will certainly provide your body with a metabolic boost, fewer calories are burned under normal conditions. It is still a fact that training for muscular mass will help your body lose weight over time while offering additional benefits such as increased bone density and improved muscle tone.
Now that we can appreciate the advantages of each, is there a “secret formula” that will ultimately lead to long-term success?
Strength Training for Weight Loss: The Best of Both Worlds
Ideally, a fitness routine should comprise both sides of the spectrum. Cardiovascular (“soft”) training can be used to build endurance while weight (“hard”) training will improve your strength and help to prevent injuries. This leads us to another important question. Are there any routines that can produce viable results? Let’s take a look at some factors to address.
The Best Diet for Strength Training and Weight Loss
Diet plays a crucial role in relation to losing weight. Most of us are already aware that healthy regimens are associated with a limited number of carbohydrates, as the excess would otherwise be stored as fat. However, building lean muscle mass also requires a fair amount of protein. A beginner strength training routine for weight loss should therefore place a fair amount of focus upon the types of food that is being consumed.
Some core components of a healthy training-oriented diet include lean meats (such as fish and chicken), fresh fruits and vegetables and a source of easily digestible carbohydrates (sweet potatoes and roasted chickpeas are two examples). Note that separate protein supplements can also represent a wise option, as these can often help to control your appetite.
Men Versus Women: Are There Any Differences to Take Into Account?
Males and females have different dietary needs, so it should only stand to reason that the exercise routines themselves will also vary. For example, strength training for women weight loss often involves higher repetitions with less weight; they are often keen to limit the amount of lean mass that they gain.
On the contrary, many males wish to pack on additional lean muscle. Thus, they opt for fewer repetitions with more challenging weights. Men may also incorporate compound movements such as deadlifts, bench presses and squats into their training sessions. Having said this, either gender should train at least four days each week in order to lose weight within an appreciable amount of time.
Note that there is no “golden rule” in regard to strength training for weight loss. The approach will ultimately depend upon your unique goals as well as determining which method produces the most noticeable results.
A Powerful Synergy
Cardiovascular exercises and training to build lean mass are both effective ways to lose weight in a healthy manner. The key is to strike a balance between both ends of the spectrum.
This is even more relevant for those who hope to leverage the benefits associated with a Spatz3 adjustable gastric balloon. Strength training for weight loss will produce extremely impressive results if this technique is approached with prudence alongside a fair amount of preparation.
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