Can I lose weight with strength training?

Fact or myth: I Do not fall if I do strength training? Fable. You can eventually lose weight from strength training. But: to lose weight, there always be a negative energy balance. We give an example.

strength training exercise

Build up muscle mass

Example: Michael decides to start exercising from scratch. He will do an hour of strength training twice a week. He will then build up some extra muscle mass, but the amount depends on the construction of Michael. That little extra muscle mass does not result in a significantly higher energy consumption in the short term (weeks, months). Either, Michael is not going to lose weight.

Consumption of calories

The intensity of an average strength training is not very high. Michael uses about 300 to 450 kcal per hour, depending on his body weight (for example, if cross-fit, a bit more). On a week took that is not so very much. Michael will lose some weight in the long term – provided he does not compensate by drinking calorie-rich weight gainers, and sugar-containing protein shakes.

Increase or decrease weight?

In summary: yes, Michael is going to build extra muscle mass through strength training. These are not kilos per month, but it does bring weight. However, the fat mass does not disappear suddenly. Fat mass does not become a muscle mass after all. It is, therefore, possible that someone does not lose weight at the beginning of strength training, or even slightly increases in weight. Whether the weight will decrease afterward depends on a negative energy balance. A negative energy balance means that you consume more energy than you get through your diet.

Combination strength training and endurance training ensures weight loss.

Strength training does weight loss in combination with endurance training/fitness training and healthy eating.

Facts

Strength training strengthens your muscles through exercises with weights, devices or on the mat with your weight, such as push-ups and abdominal exercises.

Your fat percentage will increase as you get older, which is a natural process. Older people often exercise less. What most of the people do not know is that if you move less, your muscle mass decreases and as a result, you get a lower metabolism and thus arrive faster. Incidentally, this effect is mainly attributable to too little exercise and, to a small extent, to lower basal metabolic rate.

People who are not active lose 3 to 8% muscle mass every 10 years. Already after two weeks of inactivity, for example, an injury, hospitalization or beach holiday, the muscle strength decreases considerably.

From research shows that young people who are inactive for two weeks to lose a third of their muscle strength in the elderly is a quarter. The amount of power lost among young people equals 40 to 50 years of age.

A healthy 65-year-old loses 15% of his muscles after 10 days in a hospital.

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