Weightlifting,
also known as resistance training, has been practiced for centuries as a way to
build muscle strength. Studies show that resistance training, whether done with
weightlifting, resistance belts or equipment, dumbbells or free weights, not only
helps us build strength, but also improves muscle size and can help fight
age-related muscle loss.
It has
recently become very popular with those who want to lose weight. Although
exercises such as running and cycling can actually be effective in reducing
body fat, these activities can simultaneously reduce muscle mass, resulting in
lean muscle mass and significant weight loss, as the muscles are much thicker
than fat. But unlike endurance exercise, evidence shows resistance training has
no beneficial effects on reducing body fat, and increases muscle mass and
strength.
'New' effect
When we
exercise, our muscles need more energy than we need at rest. This energy comes
from our muscles' ability to break down fats and carbohydrates (stored inside
muscle tissue, liver and fat) with the help of oxygen. So during exercise, we
breathe faster and our heart works harder to pump more oxygen, fat, and
carbohydrates into our running muscles.
What is less
obvious, however, is that after we have finished exercising, the oxygen uptake
actually remains high to restore the muscles in their resting state by breaking
down stored fats and carbohydrates. This condition is called post-exercise
excessive oxygen consumption (EPOC) - although it is commonly known as the
"burnout" effect. It describes how high oxygen levels remain after
exercise to help the muscles recover.
The length
and duration of the post-burn effect is determined by the type, length,
intensity of the exercise, as well as the level of fitness and diet.
Long-lasting exercise that uses a large number of large muscles, performed near
or near fatigue, results in higher altitude and lasts longer after burns.
High-intensity
interval (HIIT) intermediate training and resilience training are very
effective in lifting both short and long after burnout. The reason why HIIT
type tests are thought to work better than strenuous exercise is because of the
increased fatigue associated with HIIT. This fatigue leads to more oxygen and
energy needed in the long run to repair damaged muscles and replenish depleted
energy stores. Thus, resistance exercise is an effective way to lose a lot of
fat due to the high calorie cost of a real training session, as well as the
"effect of back burning".
Long-term
fat loss
Resistance
training can be effective in long-term weight control, too. This is because
body size plays a major role in determining the resting metabolic rate (RMR),
i.e. how many calories your body needs to function while resting. Relaxing
metabolic rate accounts for 60-75% of total energy expenditure for people who
do not exercise, and fat is the body's preferred source of energy for
rest. Increasing muscle size with resistance training increases RMR, thus
increasing or maintaining fat loss over time. A review of 18 studies found that
resistance training was effective in increasing body relaxation, whereas
aerobic exercise and combined aerobic and resistance exercise were not
effective. However, it is important to control your calorie intake to lose fat
and maintain fat loss.
Exercise
should involve large groups of muscles, use standing-up exercises and should
include two or more joints. All of this makes the body work harder, thereby
increasing muscle mass and consequently RMR. An effective resistance training
program should include intensity, volume (number of exercises and sets), and
progress (increasing both as you get stronger). Strength should be high enough
to make you feel challenged during your workout.
The most
effective way to do this is to use a high-frequency method. For the purpose of
fat reduction, this should be to do between six and ten repetitions of exercise
with resistance that leads to fatigue, so that you can comfortably do another
full repetition after the last. Three to four sets, two or three times a week,
is recommended for each muscle group.
The high
repetition method also ensures continuity, because once you gain strength, you
will need more to increase resistance or load to cause fatigue by ten times.
Progress can be achieved by increasing resistance or stiffness so that fatigue
occurs after a few repetitions, say eight or six.
Resistance
training helps with fat loss by increasing both post-burnout exercise, and by
increasing muscle size, thus increasing the number of calories we burn at rest.
Combining it with a healthy diet will increase fat loss - and may provide other
health benefits.