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woman doing strength training in a gym

If you have recently started your weight loss journey, or are looking to lose weight, you may initially turn to cardio for your workouts. However, although cardio is effective at burning fat during your session, strength training, or resistance training, is the most effective at burning fat after exercise. Strength training is effective for weight loss in men and women because it builds muscle. This will be talked about in more detail later on.  

Building muscle has a whole host of benefits for everyone. A study has shown that resistance-based exercise programmes are effective and, when paired with a calorie deficit, are ideal for weight loss. A common mistake that people make when wanting to lose weight is to focus on cardio, but incorporating resistance training into your workout too will allow you to see results quicker.  

Read on to find out more about the benefits of strength training for weight loss: 

 

1. Burns Body Fat 

Certain types of exercises burn more calories than others. Whilst High Intensity Interval Training (HIIT) exercises can torch calories and spike heart rate, weight training provides a gentler, more methodical approach. This is just as beneficial and produces the same ‘after-burn’ effect, known as excess post-exercise oxygen consumption, or EPOC. Strength training is ideal for those who are just starting out on their weight loss journey, especially as it offers a full body workout. 

 Alongside strength training, another way to help torch calories and drop body fat is to use our Shred-X Ultimate Fat Burner. It is ideal for anyone wanting to lose weight, increase energy and maintain a razor-sharp focus. 

2. Helps to Build Muscle  

Strength training goes hand in hand with building muscle mass. A strength training session causes micro-tears in your muscles which makes them strengthen during the repairing process and in turn, increases the number of calories getting burned per session. Although this can result in DOMS, or delayed onset muscle soreness the next day, over time your muscles will adapt and get stronger, meaning DOMS will be less intense the next day.  

Building muscle can take time and effort. To combat fatigue, why not try our Flavoured Creatine Monohydrate? Studies report that the increase of creatine levels will help delay the onset of fatigue, increase energy metabolism in the muscle cells and enhance the body's overall training capability.

 

3. Increases Metabolism  

Building muscle correlates with an increased metabolism as it increases the rate at which you burn calories. The bigger your muscles get, the more energy they need to repair themselves. This correlates with an increased fat burn due to the muscles drawing from fat reserves to repair themselves.

Increased fat burn means more calories are burned. Therefore, lifting weights will help increase the rate at which you burn calories, which in turn will help with overall fat loss.  

Your metabolism runs at a higher rate after exercise. Studies have shown that participating in resistance exercise causes a sustained increase in basal metabolic rate (BMR) which persists for up to 48 hours after exercise.  

 

4. Improves Body Composition 

Women can be put off lifting weights due to the common misconception of becoming ‘bulky’ or ‘manly’. Although lifting heavy will result in an increased muscle mass, building muscle is a long, slow process that requires many years of consistency, dedication and effort. 

Strength training in particular leads to lean muscle mass gain. Lean muscle mass is highly metabolic, which allows for a higher calorie burn. This means you can burn more fat whilst maintaining muscle. Weight training 2-4 times a week will give you the leaner look you are going for. 

Beyond aesthetics, lifting weights comes with numerous health benefits.  

 

5. Enhances Quality of Life  

Resistance training not only helps you to build muscle and burn fat, but it also increases the ability to perform a variety of everyday tasks. Strength training can protect your joints from injury, contribute to balance, and as you age, will reduce your risk of falls. Lifting weights can also help with managing chronic conditions such as Type 2 diabetes and cardiovascular disease, as well as prevent osteoporosis (low bone density) and age-related muscle loss.   

One of the most popular supplements to take alongside strength training is collagen. Collagen Peptides not only gives you a more youthful appearance but it also contributes to hair, skin, nails and, most importantly, joint health, which is imperative in old age. 

 As you begin incorporating strength training into your workout regime, over time you will not only notice an improvement in your strength and coordination, but in your fitness levels and appearance too. Results take time, but consistency and dedication will enable you to lose weight and feel at your best. Ultimately, the best kind of exercise is one that you will do every week. Choosing a form of exercise that you enjoy will keep you motivated and will be the best for your weight loss goal.  

Applied Nutrition offers a wide range of products to aid in your weight loss journey. Whether you’re trying to lose weight or maintain your well-earned lean muscle mass, our extensive, solution-based range includes weight loss supplements, lifestyle aids and calorie-controlled food products to support your goals. 

CLICK HERE to view our weight loss range.  

 

Written by Shannon Gaskell 

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