- Resistance training for weight loss at home how to#
- Resistance training for weight loss at home professional#
Alternatively, you can join a gym or attend resistance training classes to help motivate you to stick with it. In fact, using your body weight works just fine, especially if you’re just starting out. You don’t necessarily need a gym or any equipment to achieve weight loss with exercise.
Resistance training for weight loss at home how to#
How to Incorporate Resistance Training Into Your Life Ultimately, it’s up to you to find the type of strength training you enjoy that fits into your lifestyle, which leads us right into the last section of this article. Yoga (power yoga can actually offer a form of bodyweight strength training)
Resistance bands (these work similarly to weights but with some minor adjustments) Weight training (using dumbbells, medicine balls, sandbags, and barbells for bicep curls, deadlifts, squats, and more) There are various ways you can perform resistance training, including:īodyweight exercises (pushups, planks, squats, etc.) Gaining muscle also has the ability to improve heart health, help regulate blood sugar levels, enhance emotional well-being, and improve mobility (which, in turn, can enhance athletic performance and lower an individual’s risk of injuries). In other words, the more muscle you have, the more calories your body burns at rest.
The Role of Resistance Training in Healthy Weight LossĪ pound of muscle burns 3 times more calories at rest than a pound of fat.
Meanwhile, strength training can help you build muscle, boosting your metabolic rate (as described in more detail below). For instance, taking daily walks is a great habit that can help you lose and sustain weight loss. Get your foundations (the above pillars) nailed down, then incorporate a regular exercise routine. Physical Activityįor weight loss, exercise is the last piece of the equation. Additionally, meditation, gratitude, deep breathing, and other relaxation techniques can help you learn to manage your stress and become more emotionally resilient.
Resistance training for weight loss at home professional#
When working to improve this area of your life, talking with a professional can help you navigate through your emotions and mental state. Emotional and Mental HealthĮmotional stress can slow down your metabolism, increase your appetite (particularly for energy-dense foods), lead to emotional eating, and encourage sedentary behaviors due to a lack of motivation. From there, they may recommend a sleep study to help you get to the bottom of your sleep woes. If you’re constantly waking up tired, even after sleeping for 8 hours, you may want to discuss your options with your doctor. Most experts recommend that the average adult gets 7to 9 hours of quality sleep per night. This is due to the high levels of cortisol in the body, which promote fat storage, particularly around the mid-section. When the body is stressed, it’s that much harder to lose weight. This can lead to high stress levels, potentially detering weight loss efforts. Without sleep, your body does not have sufficient time to rest and recover. All of this is to say that sleep is important if your goal is to lose fat! Adequate sleep is even considered a viable treatment option for obesity ( 2). Studies even demonstrate how insufficient sleep undermines dietary efforts associated with losing weight (1). Sleep is one of the most underrated factors associated with sustainable weight loss. Track your calories to ensure you’re not overeating.Ĭut out empty calories, such as processed and sugary foods.Īvoid fad diets that are not sustainable.įocus on eating whole and nutrient-rich foods. When it comes to weight loss and your diet, here are a few tips: Yet, “diet” also simply refers to what you eat day-in and day-out. When we mention the word “diet,” many people quickly think of cutting calories or cutting out entire food groups (hello, keto diet!). However, if you don’t have these other variables down-pat, you might find it difficult to sustain your weight loss. At the end of the day, you could do everything right when it comes to resistance training. Before we dig deeper into the concept of strength training, let’s take a closer look at the other pillars of healthy weight loss.
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