by Eliza Sterling

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Are you a dedicated runner finding it tough to shed the extralbs around your waist? Commendations on your persistence, but, if you wish to supercharge your fat loss process, introducing strength training into your fitness routine could be the game-changer you need.

A study shows that while cardio burns more calories per workout, lifting weights allows your body to burn more calories for longer due to excess post-exercise oxygen consumption (EPOC), also known as the afterburn effect. Your metabolism remains high for hours post strength workouts as the body repairs and fosters muscle growth. Increased muscle mass burns more calories in the long run, boosting overall energy levels even at rest.

However, it is essential to dispel a longstanding myth – strength training won’t make women bulk up like men. Women don’t have enough muscle-building testosterone crucial for heavy muscle mass. Strength training replaces flabby arms with well-chiseled ones ready to carry the weight of the world!

Take the Leap, Pick Up the Kettlebell

Are you still skeptical about integrating resistance training? Consider this: physically inactive individuals can lose 3-8% of their muscle mass each decade after 30. Maintaining those muscles crucial for everyday functions is a priority. The additional bonuses are improved posture, bone density, and mental health boost. Fitness experts have seen numerous individuals use strength training as a form of therapy for the empowering sense of achievement the process brings. Celebrities are jumping onto this trend, making strength training more popular than ever with women.

Fitness Fusion: Blend cardio and Strength Training

For optimal results, combine cardio and strength training. This blend is scientifically proven to yield better weight and fat loss results. Experts recommend incorporating compound moves that utilize more than one joint and muscle group for maximum effect. These moves allow a full-body workout in less time while mimicking everyday functional movements. Focus on big lifts such as squats, lunges, push-ups, and planks.

Strategies to Scorch Fat

Some strategies can help maximize your results when embracing strength training. One is the “reps in reserve” technique, where you stop short of complete muscle fatigue- one to three reps per set. You can then decide the weight suitable for each specific exercise over time. Progressive overload is key: add weight, increase repetitions or the frequency you work a muscle group every few weeks. Mix various techniques to keep your body guessing and avoid plateaus. Above all, push your limits because, as experts point out, “If it’s not challenging you, it’s not changing you!”

There are multiple types of strength training, including metabolic conditioning or MetCon, super-sets, pyramid sets, and tempo training. Each technique boosts your body’s power and explosiveness, preservers muscles, promotes the afterburn effect, increases muscle tension, and finally, burns calories faster by heating up your cardio system.

Remember, the more weight you lift, the stronger you become, and the more body fat you shed. It’s a straightforward calculation. So why the wait? Dive into the world of strength training, melt those fat reserves away, and reveal the superwoman within you!

strength training, fat loss, resistance training, cardio, muscle mass, EPOC, compound moves, reps in reserve, progressive overload, metabolic conditioning, super-sets, pyramid sets, tempo training, fitness fusion, workout techniques