There are two things that can completely transform your body over the next year: getting control of your diet and starting a consistent strength training program. We’ll be covering strength training here. Strength training can completely transform your body and improve the way you feel.
The benefits of strength training are so great that everyone should incorporate it into their health regime. If you’re looking to kick-start your fitness journey, or simply want to maintain a lean physique and an active lifestyle, look no further than strength training.
Strength training can help you lose fat while maintaining or building muscle mass. A stronger body can also help boost your mood, improve sleep, and increase your energy levels. Here are ways strength training can completely transform your body:
1. Muscle Building
The first way strength training can completely transform your body is by helping the body to build muscle mass. Muscle building is a slow process and only happens when you overload it in the gym. Proper nutrition will help build muscles very fast, but lifting heavy objects will help increase your strength and also help burn more fat.
Experts advise that you should lift weights at least twice a week to see considerable results. In fact, lifting weights 3-4 times a week is the perfect workout routine for building muscles especially if you are just starting out. However, if you are advanced, then once or twice a week should be enough for you.
2. Improve posture
Poor posture is not only unattractive, but it can have a negative effect on your health and overall performance. Poor posture can lead to various problems such as back and neck pain, increased strain on the muscles, and even issues with internal organs. Strength training helps build up the muscles that support your spine. When these muscles are stronger, they help keep your body upright, thus helping you maintain proper posture.
3. You’ll look younger
Yes, strength training can make you look younger. It’s not the fountain of youth, but it sure helps.
When you begin to lose muscle mass at the age of 30, your metabolism begins to slow. By middle age, your metabolism has dropped so low you’re burning roughly 100 fewer calories than you did in your 20s and 30s. That’s why those extra 5-10 pounds you put on in your 40s or 50s are so hard to get rid of. You need to get that metabolism back up! There is no better way to do this than with strength training.
Strength training will help speed up your metabolism and keep it running high for several hours after each workout. Add a cardio workout on off days and you’ll be burning fat all day long! Muscle is also more metabolically active than fat. It uses more calories when you’re resting, which means that extra fuel is being burned around the clock—even while you sleep.
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4. It helps you lose weight
If you’re looking to lose weight, it’s important to know that strength training can help. Here’s why: it can help reduce the amount of muscle mass you lose while losing weight. When you lose weight, your body loses both fat and muscle. Sadly, most people who try to lose weight lose a greater proportion of muscle than they do fat. The result is a lower metabolic rate and a less efficient body composition.
By doing strength training while losing weight, you can preserve some of that precious muscle mass and boost your metabolism. That way, when you reach your goal weight, your body will stay leaner — not just slimmer.
5. Reduce belly fat
Strength training helps reduce belly fat and increase muscle definition in its place. Strength training causes a rise in testosterone and growth hormones that stimulate muscle growth, while also improving the body’s ability to use insulin, which promotes the breakdown of fats. Strength training exercises such as squats, deadlifts, and lunges have been shown to promote muscle growth in the abdominal area. In addition to these exercises, you should focus on compound moves like the barbell front squat and push-ups that engage multiple muscles at once and stimulate more muscle growth.
6. Increase bone density
When you stress your bones through strength training exercises like squats or lunges, it triggers a process called remodeling, which leads to an increase in bone density over time. This is especially important for women who are susceptible to osteoporosis because of hormonal changes that occur during menopause. When you strengthen your bones through weight-bearing activities, you can avoid low bone density and maintain healthy bones as you age.
7. Increase flexibility
Strength training can help increase flexibility and mobility in your joints. This reduces the risk of injury from regular physical activity. Increased flexibility and mobility can also improve your posture and reduce back pain.
So if you are looking to get in shape, strength training is the best way to do it. You will lose weight, gain muscle, and get yourself in the best shape of your life. Try it out for a month or two and see how much your body will transform.