To lose weight with the help of strength training, give preference to multi-joint movements that work out several muscle groups at once and burn more calories.
Strength training when losing weight is needed to:
- to form a beautiful muscle relief;
- be able to eat normally without strict diets, as muscles require additional energy to build and maintain, allowing you to eat more and lose weight;
- actively produce hormones responsible for fat burning.
The program should include basic exercises - squats, lunges, deadlifts, push-ups, and bench presses. If you are a beginner or have health problems, choose safe options for these exercises, performing them with small weights.
In the fight against fat, circular training and the superset method, in which two exercises are performed without interruption, have proven themselves excellently.
If you are not just losing weight, but want to "bare" the muscles hidden under a layer of subcutaneous fat, an exercise in a low-repetitive mode (6-10 repetitions per set) with sufficient rest between sets, trying to maintain working weights to the maximum.
Do not forget about cardio training. In the process of losing weight, power loads form the sexual shape of the body and accelerate metabolism, but it is cardio that allows you to burn more calories. There is also a theory that, during strength training, the body depletes the glycogen (a complex carbohydrate stored in the muscles as fuel), and if cardio is started immediately after it, the body will have nothing left but to use energy from fat.
How to eat to lose weight?
To lose weight, you must spend more calories than you consume. To do this, calculate your daily energy requirement, taking into account strength and cardio workouts, then subtract 10-20% from the resulting figure. This will be your average daily calories needed for weight loss.
Your muscles need protein - both for growth and maintenance. During strength training, a girl needs 1.5-2 g of protein per 1 kg of body weight. To maintain beautiful hair, strong nails, smooth skin, and a healthy hormonal system during weight loss, eat enough fat - 0.8-1.2 g per 1 kg of your weight.
Carbohydrates are not recommended to be lowered below 100 g per day, since they are needed for energy, for normal digestion, and the thyroid gland. Choose foods rich in complex carbohydrates - cereals, vegetables, and legumes. If you want to eat sweets, do it before training - then a treat will bring more benefits, giving a surge of energy and a good mood. But make sure that the "forbidden" foods - both sweet and savory - occupy no more than 20% of the daily calories, otherwise, it will be difficult for you to control your appetite, and the body will not draw anything useful from such food.