Written By: Longjam Dineshwori | Published : August 11, 2021 7:28 PM IST
Resistance Training for weight loss ©Shutterstock.
Adding resistance training to your workout routine may help you lose weight fast and keep it off. Several studies have shown that resistance exercise has unique benefits for fat loss. A new study from the University of Kentucky College of Medicine and College of Health Sciences has offered insight on how resistance training helps burn fat.
It found that resistance-like exercise regulates fat cell metabolism at a molecular level. Muscle cells release particles called extracellular vesicles in response to mechanical loading, and these particles instruct fat cells to enter fat-burning mode, noted the study published in the FASEB Journal.
This is apparently the first study to demonstrate how weight training initiates metabolic adaptations in fat tissue, which is crucial for determining whole-body metabolic outcomes, according to study author John McCarthy, associate professor in the UK Department of Physiology.
"The ability of resistance exercise-induced extracellular vesicles to improve fat metabolism has significant clinical implications," McCarthy added, as quoted by Science Daily.
Resistance exercise has gained popularity over the last decade, as people become more aware of the many benefits it has to offer. Resistance training, also called strength training or weight training, is any exercise that causes the muscles to contract against an external resistance to build the strength, endurance and size of skeletal muscles. The external resistance can be your own body weight, dumbbells, resistance bands, weight machines, sand bags or any other object that causes the muscles to contract. It is a versatile workout that you can do almost anywhere, even in the comfort and privacy of your room, or while at work. Here are some strength training exercises you can do using just your own body weight.
Remember, a warmup routine for at least 5 to 10 minutes is a must before starting any workout to warm up your muscles. It could be brisk walking, jogging, or movements that work your legs, arms, and other major muscle groups. Once you have warmed up your muscles, try start these bodyweight exercises.
Lunges: This exercise targets the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves.
Squat to overhead raise: Squat and raise your arms overhead when you come back into standing position. This exercise works your glutes and leg muscles, as well as the muscles in your core, back, and shoulders, and you triceps.
Push-ups: Standard pushups primarily work your chest, shoulders, triceps, and core muscles. In general, push-ups burn an average of 7 calories per minute. Some people can burn more or less depending on their weight, age, and gender.
Planks: Plank is an excellent exercise for burning belly fat. This exercise also improves your core strength and stability, as well as strengthen the muscles in your back, chest, and shoulders.
Note: It's never too late to start, but it is important to pay attention to the posture and body positioning (form) in order to reduce the risk of injury. It is always advisable to consult a registered exercise professional who can help you develop a safe and effective weight training program.
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