The importance of
strength training
There are two ways to
create a calorie deficiency. You can eat less calories or you can eat the
same amount of calories and also exercise to burn more calories. Since we
focus on fat loss without muscle loss that activity must focus primarily on
strength training and less on cardio training. Although this is in
contrast to what many think, several studies that strength to more fat loss
without muscle loss than leading an energy restricted diet.
Building Muscle
strength training
Another study looked
at two groups of subjects with obesity identical, very low calorie
diets. One group received cardio (walking, cycling, jogging) and the other
group received training. After 12 weeks, both groups lost weight. The
group that did cardio training was 30% fat and 70% muscle mass lost. The
group did strength training had lost 100% fat. This shows that the group
with strength significantly lost more fat. Also showed the resting
metabolic rate (the burning of the body without effort) of the cardio group
lower. Building Muscle therefore ensures that more fat is burned. To lose
fat without losing muscle mass so you can best combine a calorie restricted
diet with strength training.
Responsible diets
Finally, it is
important to note that a calorie restricted diet does not mean you have to
starve yourself or eat extremely low in calories. A large calorie deficit
namely always ensures the loss of muscle because your body gets too little
energy within and proceeds to the burning of proteins. This will make you
so muscles break down even with strength and enough protein in your diet.
If you are unable on your
own or do not know how? Then go to a dietitian or professional who can
help you with this, because it is important to get support and guidance to loose
fat responsibly.
