Strength training for girls. Why should you do strength training to lose weight? What if I grow huge muscles?

Most women are afraid of iron and exercise equipment like fire. What if, after strength training, biceps grow to terrible sizes, shoulders widen, like a man’s, and in general the figure loses its femininity? When hearing the words “simulator”, “dumbbells”, “barbell”, many picture in their imagination a cyborg woman vaguely similar to Arnold Schwarzenegger.

All this is speculation! Strength training makes the body not only slim, but also sculpted. Abs, elastic hips and arms without “jelly” - isn’t this the dream of any fitness fan?
And let’s dispel the terrible myth “Strength fitness makes your figure masculine.” In fact, this is impossible in principle, since any woman is protected from the possibility of increasing (and “outgrowing”) muscle mass genetically. Firstly, the high percentage of estrogen in the female body contributes to a smooth and very slow process of muscle mass formation (piles of muscles are the result of the influence of the male hormone testosterone, of which we have very, very, very little in our bodies).
Secondly, any woman has about twice as much fat under her skin as a man, and most of this fat is located in the pelvis and thighs. In women, muscle mass is only 30–35% of the total body weight, in men it is approximately 10–12% more. Body features will never turn a young lady into a man, even if she has sufficiently developed muscles.

A few words about the benefits and advantages of strength training

Yes, with strength training, muscle mass of the body (and overall weight) increases, but at the same time voluminous fat cells are burned, the figure looks slim and toned. They not only effectively affect skeletal muscles, but also strengthen the heart muscle and smooth muscles: a “muscle corset” appears that firmly holds all internal organs. In addition to all of the above, strength training has another benefit: it increases the mineral content of the bones, stimulates them with muscle tension, and also improves joint strength and stability.

Strength exercises are specific for women. Their goal is not to build up huge muscles, but to correct the figure and work out problem areas. It is strength fitness, and not diet or aerobics, that is the most effective way to form an elastic, strong body.

It is not always possible to achieve an ideal figure through shaping. Maybe Have you noticed that the volumes are decreasing, but the appearance is not pleasing. Instead of fat deposits, saggy skin appears - and no cubes. Don't be upset - it's time to go to the gym.

Contraindications

Before picking up dumbbells and pumping your arms and legs, you should check the condition of your spine and consult an endocrinologist. Osteochondrosis, scoliosis, chronic thyroid diseases and gynecological disorders may require limited exercise.
Strength exercises are prohibited for hypertension, arrhythmia, asthma, after a heart attack, as well as during menstruation and pregnancy.

There are different types of simulators...

The first thing you will see in the gym is a lot of different dumbbells, weights, metal structures, called exercise machines. The choice of exercise machine and weight depends directly on what goal you set for yourself.
Many people think that strength fitness is just dumbbells and barbells. In fact, the training also includes squats, crunches, push-ups - any exercises that develop and strengthen muscles. Recently, bodybars have become increasingly popular (a bodybar is a gymnastics stick weighing 3–5 kg, which you can practice even at home).
When choosing exercise equipment in the gym, you should not be guided by the principles of “like-dislike” or “male-female”, but taking into account individual parameters: height, length of arms and legs, joint mobility. Nothing else matters.

How much to “hang” in grams?

If you need to lose weight, choose a light weight (0.5–1 kg), and perform each exercise at least 15–25 times. If your goal is to create relief, the number of repetitions should be reduced to 8–10, and the weight, on the contrary, should be increased (up to 2–3 kg). The instructor will help you figure out what weight you need - this is his responsibility. Take your time with the heaviest dumbbells: a large number of repetitions with a large weight disrupts blood flow, and, consequently, increases fatigue. By the way, with dumbbells, as well as with exercise machines and other weights, you can start training only when the muscles are already prepared, have acquired their original tone and have ceased to remind themselves of pain after training.
Failure to follow instructions when working with exercise machines and barbells not only does not bring benefits, but can also harm your health and figure. It is important not to force things by gradually increasing the load.
Don't forget about a straight back and stretching. When lifting weights, the spine is loaded, the muscles become strong, but less flexible, which increases the risk of injury. Each movement must be performed slowly, exhaling with effort and inhaling with relaxation.

Workouts by the hour

The optimal training option is 40–45 minutes 2–3 times a week. From a physiological point of view, the best time for exercise is from 15.00 to 16.00. After strength training, the body needs 1-2 days to recover.

If you train regularly and persistently, the first results will be noticeable within two months. Long breaks in training (more than 1–2 weeks) lead to the body losing the results it has achieved, so it will have to be re-adapted to the load.
And further. Experts recommend combining strength fitness with other activities: running, aerobics, swimming, etc.

Menu for the Iron Lady

If you decide to get serious about building your body, you need to balance your diet. The main thing is to provide the material for building muscle tissue and the necessary energy for training. For some, it is also necessary to burn excess fat so that the muscles do not “hide” under the fat layer.

During strength fitness, any diet is contraindicated, since reduced nutrition leads to protein combustion and, as a result, depletion of muscle tissue, the appearance of stretch marks, and decreased skin elasticity (while fat remains intact). Diets slow down metabolism - and instead of using up fat reserves, the body begins to accumulate it in reserve.

It is not carbohydrates that harm muscle mass, but animal fats. For example, butter, any fatty, spicy, salty meat dishes. At the same time, you cannot give up meat at all, because animal proteins are the main building material for a sculpted figure.
2-3 hours before training, you can safely eat a bowl of oatmeal with dried fruits.

Healthy foods - apples, lean meat, fish, cottage cheese, cheese. After exercising for an hour, it is good to drink a glass of kefir or natural low-fat yogurt. Provided that you are not overweight. Otherwise, replace dairy products with fresh juice or unsweetened fruit.

The Internet pays little attention to what exactly a girl who wants to improve her shape should do in the gym. There is especially little information for beginner girls just planning to start visiting the gym. Now we will fill this moment by dividing the exercises into “correct” - helping to create an ideal figure, and “incorrect” - weakly effective.

After reading this material, you will understand why it is worth doing certain exercises, which will help you save a lot of time and bring better results. It is often awkward for beginners to ask a trainer or more experienced visitors about the purpose of each simulator and the exercises for which it is created.

And this needs to be done, because in order to properly deal with possible problem areas or simply proportionally improve your shape, you need to use the right equipment.

Features of the female body

Before going to the gym, every girl should understand the main differences in the male and female body, as well as the peculiarities of the influence of physical activity.

Low testosterone levels

Compared to the male body, women have significantly lower testosterone levels. Namely, he is responsible for muscle building, so it is extremely difficult for a girl to achieve male muscle volume. Even if you constantly use free weights, it will be difficult to get closer to male parameters. Therefore, there is no need to be afraid of decent weights; a girl cannot achieve masculinization under normal conditions.

More fat mass

The figure of the fair sex “by default” has 7-10 percent more body fat when compared with men’s figures. This entails the need to increase the volume of cardio training. Supersets and circuit training have a good effect on girls, quickly eliminating excess fat deposits and giving them spectacular shapes.

High estrogen levels

Compared to men, women have more estrogen in their bodies. This is what leads to the appearance of extra pounds. Anaerobic exercise aimed at increasing muscle mass can support metabolism in the female body and prevent the figure from “blurring”.

Higher endurance

Women are tougher than men and have a low pain threshold. To put it simply, girls whine less and are better able to tolerate pain. This means that long-term training tires the fair sex less than a man.

Physiological features

Critical days or disrupted menstruation can negatively affect training. During these periods, the girl usually rolls back a little in the progress of her training.

This is exactly what every girl who plans to visit the gym should take into account. Now, in order to determine the direction of further discussion, you need to understand the reasons why girls often want to get into the gym. There are the most common reasons that most girls will confirm:

elastic and strong buttocks,
toned arms (often skin underneath),
shaped breasts,
slim stomach.

For approximately these reasons, most often a girl strives to take up fitness in order to give her figure a better shape. This means that exercises and simulators need to be chosen exactly those that will have the maximum impact on the specified zones, or rather, influence exactly the factor that can correct the problem. There is a list of the best exercises, and there are exercises that are not recommended for use in your program.

The best exercises for girls in the gym

No matter how many questions you ask a girl at the gym, she will never name free weights as the best exercise. It is not known why, but many are afraid of barbells, dumbbells, plates and barbells. But without them, quality training is nowhere, because this is the only way to have the proper effect on muscle tissue.

For optimal results, a girl is recommended to combine free weights in general strength exercises and isolated effects on muscles in simulators (read about basic and isolated exercises in this article). Now let's look at the recommendations individually.

Strength exercises for girls

1. Squats with a barbell. This is the most effective activity for developing legs. This means that if a girl wants to attract the attention of every man to her legs, her program must include squats with a barbell. Initially, you need to learn the correct technique and apply it no more than 2 times a week.

2. Deadlift. A general exercise that can stimulate every muscle. The technique is difficult to perform, so you definitely need to master it in detail before moving on to regular classes. It is better to start with an empty bar and under the supervision of a professional trainer. If your arms get tired before other muscles, you can use weights or do deadlifts in a rack. It is advisable for girls to do the exercise no more than once every 2 weeks .

3. Pull-ups. Only a few girls are able to lift their weight to the second floor, so we use a crossbar. First, we study the correct pull-up technique, and if even after that it doesn’t work out, then an alternative would be graviton, a special simulator.

4. Lunges. An excellent exercise for developing a firm butt, regardless of whether you use a barbell or dumbbells. Regular strength training will give you a rounded shape to your buttocks and tighten your legs. It is recommended for girls to perform lunges no more than 1 time per week.

5. Plank. A universal exercise that promotes the formation of a strong corset of muscle tissue (lower back + abs). This muscle group is involved in many movements, so the progress of all other free weight exercises depends on their level of development. Bars. An effective technique for developing the entire upper body, in particular, the shoulders and triceps are well developed. If your arms are very weak, you can use a separate exercise machine with a counterweight. Push-ups from a bench have a similar effect.

6. Dumbbell flyes, barbell presses, push-ups. In fact, in the gym it is difficult to see a girl performing the listed exercises. Many people consider this an exclusively male activity, but if you need to strengthen your chest muscles, there are no more effective exercises. Therefore, if your breasts are sagging, you should use these options, but no more than once a week.

That's all for free weight exercises; all that remains is to consider machines that can also have a significant effect on certain muscle groups.

Exercises on simulators for girls

Buttocks. Surely, firm buttocks always attract men’s gaze, so isolating exercises for these muscle groups is indispensable. By the way, girls with pear and hourglass figures are the most popular among men. To get the ideal shape of your buttocks, we use special exercises on machines.
Breast. The second part of the girl’s body participating in the “bride.” Nowadays, every representative of the stronger sex is able to practically “see through clothes,” so corrective and supportive underwear can already provide reliable coverage. This means we use exercise machines that can tighten and correct the shape.
Stomach. A flat stomach is simply an uncontrollable dream for many girls. Everyone is ready to show it off on the beach, so to make your dream come true, we use basic exercises using simulators and admire the result.
Hands. Flabby arms are not able to attract anyone, and the problem becomes a common phenomenon when, when raising the arms, the skin hangs from below. It is difficult to correct this, but it is quite possible, for which you need to use isolating exercises on the forearm, triceps and biceps.

These are the basic recommendations when going to the gym, but there are common mistakes that many girls make. Often the wrong machines and exercises are chosen, which does not bring any benefit, and sometimes can cause harm. Therefore, let’s consider them, because only correct information can protect you from similar behavior.

The goals of going to the gym are also different for men and women. If the former strive to gain more muscle mass, then the latter want to ensure a toned shape and remove fat deposits. Therefore, everyone has their own training programs, which needs to be taken into account. There are several erroneous exercises that slow down progress for girls.

Abdominal trainers

Any girl just rave about having a flat stomach. Therefore, the first thing that the fair sex is looking for is an abdominal exercise machine that makes it possible to do crunches with weights. But such exercises are not capable of giving a good effect, because they will visually expand the waist through the active growth of the abdominal muscles. And just noticeable muscles are not needed, it is enough to just remove fat deposits, for which twisting without weights is enough.

Shrugs with dumbbells

This shoulder shrug is aimed at growing the trapezius muscle group. But this is good for a man; at the same time, the exercise cannot give the desired shape to a woman’s figure.

Bending with weights

Many girls find this exercise effective for eliminating the sides, the so-called ears on the hips. But this is a misconception, because in reality, lateral extension and bending with dumbbells contribute to the expansion of the waist. If you need to remove the “ears”, then you will have to focus on creating the right diet and side plank or bicycle.

Seated leg extensions (simulator)

The tendons near the kneecap are much weaker in women than in men. And to properly load the quadriceps with the help of a simulator, significant weights will be required. This means that the simulator is not suitable for quality exercise. An alternative would be wall squats on one leg.

Reverse raises (glutes, machine)

Although the simulator was developed to load the gluteal muscles, it is low in efficiency. It’s not worth wasting time on it; it’s better to focus on other activities.

Hummer press

Pressing in a seated position on a special strength training machine causes excessive stress on the shoulder joint. Along with the peculiarity of the technique, the joints have a vulnerable biomechanical position. Considering the increased fragility of the female shoulder, this can cause injury, because it is not always possible to perfectly follow the exercise technique.

Pull-down of the upper block behind the head with a wide handle

A good exercise to work your upper back. But if the shoulders are not flexible, then it is difficult to follow the technique here. Considering the fragility of a woman’s shoulder, there is a high probability of injury, and this will eliminate any stress on the body over a long period of time.

Cardio equipment

In any gym, the cardio machines are always occupied by girls. And it is unknown when they will be released. Of course, for a girl aerobic activity comes first, but more than 3 times a week and longer than 40 minutes engage in this way it is forbidden. Therefore, it is better to combine sprint races and calm running no more often than this period of time.

conclusions

Based on all this information, you can build an excellent and effective program that targets problem areas. Well, if there are no problem areas, then this information will allow you to create an ideal figure for a girl, taking into account the characteristics of her body.

We have many balanced training programs for girls on our website. Here are some of them:

It is important to understand that you should not silently enter the gym and head straight to the treadmill and spend several hours on it. For best results, you need to combine running with individual strength exercises. But it makes no sense to use the first simulator you come across, so we write our own program, contact trainers and observe the results. Inevitably, with the right approach, you will be able to create an ideal figure and attract the gaze of men.

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Strength training is a set of sports exercises whose purpose is to strengthen the musculoskeletal system.

What is the difference between cardio training and strength training?

Unlike cardio (or aerobic exercise), which primarily focuses on strengthening the cardiovascular system, strength (or anaerobic) training helps increase muscle mass. The fact is that any movement you perform, whether walking, climbing stairs, driving, or just standing, uses certain muscle groups. Muscles have the ability to contract and relax, and in doing so they produce energy. Muscles are metabolically active structures, meaning the more muscle mass you have, the higher your metabolic rate (the amount of energy needed) at rest and when moving.

What are the benefits of strength training and how will it benefit you?

With regular and properly selected strength training:

The size and strength of muscle fibers increases;

The skeletal system, ligaments and tendons are strengthened;

The risk of joint and muscle diseases is reduced;

The level of metabolism increases.

All this has a positive effect on overall physical fitness, appearance and activity level.

Why is strength training so important?

It has been proven that over time, without sufficient and regular strength training, muscle strength and size decrease. If a person does not maintain a sufficient level of activity, then after 20–25 years of age, on average, he loses 200–250 g of muscle mass in one year, and after 50–60 years of age, the loss doubles. Along with a reduction in muscle mass, bone density also decreases and metabolism decreases, which can negatively affect a person’s health.

By developing a habit of strength training, you can maintain optimal levels of muscle mass throughout your life. This healthy habit will not only help you stay in attractive physical shape, but will also reduce the risk of accumulating fat mass, the excess of which is associated with ailments such as atherosclerosis, metabolic syndrome, diabetes, etc.

It is worth paying attention to the fact that excessive involvement in strength exercises can bring not only benefits, but also harm, especially if the training program is drawn up without taking into account the individual characteristics of the trainee. Strength exercises involve working with both your own body weight and additional weight (dumbbells, barbells, weights, etc.), so this type of exercise puts additional stress on bones, joints, ligaments, and large vessels.

Before going to the gym, you should consult a specialist, especially if you have diseases of the musculoskeletal system, have previously had any injuries, have diseases of the cardiovascular system, or have ever sought help from a neurologist or psychiatrist. Beginners should also undergo a minimum medical examination.

To create an individual training schedule, you should hire a competent trainer who can assess your level of physical fitness and teach you how to perform the exercises correctly. When lifting weights, it is very important to have someone to insure you.

What types of strength training can be used?

Gymnastics that uses your own body weight to train muscles. This type of strength training is perfect for beginners, as it perfectly trains the main muscle groups and is quite enough to maintain optimal muscle strength. Examples of such exercises can be: various push-ups and pull-ups on the bar, squats and lunges, abdominal pumping, etc. This type of activity is ineffective for deep muscle training, but to maintain general tone and a flat stomach, ordinary gymnastics will be quite enough.

Working with a fixed weight.
This training method allows you to strengthen all major muscle groups and involves the use of a fixed light weight throughout the entire exercise cycle. For example, if you perform an exercise with 2-3 kg dumbbells to work the triceps (flexion of the arm at the elbow joint), then the weight of 2-3 kg remains constant throughout the entire training cycle. A light weight load is used to perform the exercises. These can be dumbbells, expanders and some types of exercise equipment.

Variable load allows you to work the muscles deeply and contributes to a faster increase in muscle mass. With this training method, the load changes directly during the exercise. Some types of machines use different incline angles and gravity to create different forces when lifting and lowering the weight.

What are the basic principles of successful strength training?

For effective muscle training, the load must be increased methodically, forcing the muscles to work harder and harder. The main task is to prevent the muscles from adapting to constant weight.

When strength training, you should pay attention to all major muscle groups. This is necessary for uniform increase and development of the muscle frame.

Periodicity.
For most people, there is no need to do strength training every day. The optimal frequency is 2–3 times a week. Another option is to work on different muscle groups on different days. It is advisable that strength training alternate with cardio exercises. However, you should remember that by taking too long breaks between workouts, you risk not only slowing down the rate of muscle gain, but also losing the results achieved: the muscles will begin to weaken after 7-10 days.

How to choose the right weight?

Determining the initial weight level is a rather complex issue. If you have just started changing your life with the help of strength training, then be prepared for the fact that it will take some time to select the initial weight and intensity of work. The general principle is to focus on the feeling of fatigue. At the same time, when performing the last repetition, you should feel that the muscles are tired and loaded to such an extent that it is no longer possible to do another repetition.

The number of repetitions directly depends on what weight or load you are working with. For example, if you are doing an exercise to strengthen the triceps, then by extending your arms raised above your head at the elbow joint with dumbbells weighing 2–3 kg 10–15 times, you should not stop at exactly 10–15 repetitions, you should continue the exercise until you You will feel complete muscle fatigue and will not be able to do another repetition. The next time you perform this exercise, simply increase the weight of the dumbbells until you feel maximum fatigue by the 8th to 10th rep.

How many repetitions should you do?

There are two approaches, depending on what you want to achieve: build strength or increase endurance and tone. If you're looking to build strength, you should do fewer reps (8-10) with heavier weights. If you need to increase endurance and tone, then it would be better to perform more repetitions, but with less weight.

What is the optimal number of approaches?

* Activates specific and nonspecific immunity

Here's what the article "Why Women Shouldn't Lift Weights" says:

It's all about the special structure of the female skeleton. The fair sex has much more fragile and thin bones than men. Including the spine, which bears the main load when lifting heavy objects.

With systematic (and sometimes one-time!) lifting of weights, women's spinal discs gradually become displaced, which in a few years can lead to such a serious disease as a vertebral hernia.

But the truth is that improper performance of strength exercises leads to injuries and degenerative changes in the spine, regardless of gender. With the correct technique, the load on the spine is minimal.

In addition, exercises with weights involve a gradual increase in load in parallel with the growth of muscles and strength indicators. So the health risk practically disappears.

2. Strength training can result in uterine prolapse.

Uterine prolapse is a displacement of the fundus and cervix below the physiological limit due to weakening of the pelvic floor muscles and uterine ligaments. There are many reasons for this disease: from congenital defects in the development of the pelvic organs to injuries received during childbirth. Heavy lifting is almost always mentioned as a risk factor. Some doctors do not recommend lifting more than 5 kg as a preventative measure.

However, don’t confuse lifting weights with proper strength training! Carrying bags of cement without preparation, with incorrect technique (with a round back) and especially in old age (50% of cases of uterine prolapse are diagnosed in women over 50 years old) is truly unforgivable stupidity and a health risk. However, strength training is a completely different matter.

If strength training with reasonable weight gain and proper technique promoted uterine prolapse, many female athletes would suffer from this condition. The facts indicate the opposite.

Women who go in for sports tolerate pregnancy and childbirth much better, recover faster after it and have fewer problems with the pelvic organs.

After strength training, the oxygen debt increases, which requires a fair amount of calories to cover. According to a recent study EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training, after strength training, the oxygen debt remains for 21 hours: all this time the body burns more calories even at rest.

Therefore, if a girl wants to lose weight, she needs weight training, and not long walks or low-intensity jogging in the cardio zone.

5. Strength training does not help you lose weight, but, on the contrary, increases body weight

Strength training helps replace fat with muscle. Your weight may remain the same or even increase, while your volume will decrease.

It’s not for nothing that fitness models urge you not to rely on scales, but to measure your progress using a centimeter tape.

A great example is this photo from fitness blogger Kelsey Wells. In the first photo the girl weighs 65.8 kg, in the second - 55.3 kg, in the third - 63.5 kg.

Mysweat.life

Why does Kelsey look slimmer, fitter and more athletic in the third photo than in the first photo, even though she weighs only 2 kg less? Just because of the percentage of muscle mass. First, the girl lost fat, reducing her weight to 55.3 kg, and then gained 8 kg of muscle mass.

As you can see, strength training reduces body size, but increases weight due to muscle growth. So don’t be afraid of such a quality increase.

6. Women should choose low weights and high reps.

In the gym you rarely see a girl doing, for example, deadlifts or squats with a heavy weight for 3-5 repetitions per set. Much more often, girls choose light dumbbells and do 20 lunges per leg, endlessly squat with an empty bar or body bar, or exercise on machines with light weights, performing many repetitions per set.

This pattern of women's training naturally follows from the myth that women should not lift weights. Since you can’t work with heavy weights, you need to do a lot of repetitions with small ones.

But working with large and small weights has different goals.

By performing 1-3 reps per set at 80% of your one-time maximum, for example, you are training absolute strength. By doing high reps with light weights, you increase strength endurance.

To understand exactly how muscles react to a particular load, you need to understand their structure. Muscle fibers are fast and slow.

Slow-twitch fibers (red, oxidative, subtype I) use aerobic metabolism (oxygen) for long-term muscle activity. They are hardy, small in size and hypertrophy poorly. That is, by training with low weights and multiple repetitions, you will not soon achieve a sculpted body. Proof of this is marathon runners, triathletes, cyclists - hardy, wiry and thin.

Fast-twitch muscle fibers (white, glycolytic, subtypes IIa and IIb) work during short-term, high-intensity exercise. They are larger than slow fibers and hypertrophy well.

Exercises with high weights and low repetitions train white muscle fibers, which grow quickly and provide a beautiful figure to powerlifters, weightlifters, and sprinters.

If you want to quickly increase definition, be sure to include short-term intense work in your workout: exercises with high weights and low repetitions.

If you don’t have specific goals, you can diversify your training and increase both strength and strength endurance by alternating loads. For example, in one workout, perform exercises with a large weight and a small number of repetitions, in the second - with an average weight and an increased number of repetitions per set, and in the third - with a small weight and a large number of repetitions.

As you can see, the type of exercise depends not on gender, but on the tasks you are pursuing. In women's training, there is a place for cardio exercises, high-repetition exercises with light weights, and working with weights close to the one-time maximum.

Organize your workouts wisely, take care of the correct technique and carefully increase the working weight, and strength training will give you health, strength and a great figure.

How are exercises with weights beneficial for your figure?

1. The more muscle, the better your metabolism.

Muscle mass is one of the most important factors in metabolism. The more muscle you have, the better your metabolism, because muscle cells consume much more energy than fat cells. For example, 1 kilogram of muscle tissue daily consumes about 15 calories per day, and 1 kilogram of fat consumes only about 5.

Do you feel the difference?

This means that a person with a higher percentage of muscle in their body burns more calories, regardless of whether they are working out in the gym or lying on the couch. Therefore, the main benefit of strength training for weight loss is improving your metabolism.

2. If you only do aerobic exercise, you will lose muscle.

Aerobic training is an important element in the weight loss system. By doing aerobic exercise, you burn fat. But at the same time you burn muscles. And without including strength training in your fitness plan, these muscles do not recover. Roughly speaking, you lose weight, lose weight, but not only due to fat cells, but also due to muscle cells.

3. improving body quality.

It is strength training that improves the quality of your body. By dieting and exercising, attention, only in aerobic programs, you will not get rid of a flabby body. A beautiful figure is a toned figure. Therefore, if you want not just visual “Thinness”, but an elastic body, then be sure to pay attention to training with dumbbells and barbells.

Your results should not be determined by the number on the scale, but by the ratio of fat to muscle in your body. You can lose weight well without strength training, but can you reduce your body fat percentage? Unlikely.

4. burning calories after training.

Burning calories within 24 hours after exercise is another undeniable benefit of strength training for weight loss. Only if during aerobic programs you burn calories only directly during exercise, then after strength exercises your body will consume energy for another day. This is because the body needs a lot of nutrients to build muscles.

Of course, this does not mean at all that after strength training you can eat everything. Remember that to lose weight you must burn more calories than you consume. This principle is the main basis for losing weight.

5. After strength training, you will be able to maintain the results longer.

Let's return to the first point: muscle cells consume more energy. We'll assume you decide to take a break from fitness or you don't have the opportunity to exercise yet. You did not work on muscle mass, and it accordingly decreased under the influence of diets and aerobic exercise. What's the result? Your metabolism will be very low.

And there are two options: either you will have to keep yourself on a very strict diet. Or you will gain weight. Therefore, always remember that strength training is work for the future. You are training your body now, but you can enjoy the results for a long time.

All these arguments confirm the importance of strength training for weight loss. Only if you want to create a toned, elastic and beautiful body, then do not be afraid to work with dumbbells.