3 Tips For Integrating Strength Training Into Your Weight Loss Strategy

When you are trying to lose weight, you may overlook the importance of strength training and how your diet influences your ability to build lean body mass. By focusing more on building muscle, in addition to cardio, you can enhance fat loss.

Start Slow

When you start strength training, the biggest mistake you can make is diving in. It is best to start slowly with light weights or small amounts of resistance and build your way up to minimize your chances of injury. Dedicate two or three days per week to your strength training program and make sure you have at least one day of rest between each session. Resistance bands are the easiest way to start building strength because they are not heavy and you can perform exercises in the comfort of your home.

Make sure you include exercises that help strengthen supporting structures, especially those in your shoulders, hips, and knees. These areas are prone to injury and may already be weak if you are out of shape or significantly overweight. As you build strength in these areas, you can start incorporating exercises for larger muscle groups.

Maximize Your Workouts

Building strength does not require you to lift weights for many hours each week. You can achieve an effective workout in less than an hour each session. Target the major muscle groups in your sessions to build lean body mass quicker and help raise your resting metabolism. For upper body exercises, make sure you are targeting the chest, back, and core muscles. When you are focusing on the lower body, target the glutes and thighs. After you have finished targeting these major muscle groups, you can work on smaller muscles, such as the arms and calves.

Consider Carb Cycling

Carb cycling is useful in both fat loss and muscle gain. When you carb cycle, you change the amount of carbs you eat based on the activities you do each day. For example, on days when you do strength training, you will want to consumer moderate or high carbohydrates, which allows your body to have fuel without tapping into energy supplies in your muscles. On days when you are only doing aerobic exercises or resting, eat low or no carbs. The fewer carbs you have available for energy, the more your body will utilize excess fat for energy. Many people find carb cycling is a helpful addition to their weight loss and/or muscle building routine to help them shed excess fat, without destroying the muscle they are building.

Strength training is an important part of any weight loss routine to help increase lean body mass and help your body burn more fat while at rest. By doing the right exercises and eating a diet that supports your goals, you can establish a plan that works for your needs.   

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