If you want to lose weight and stay fit, this article will show you the benefits of strength training while on a calorie deficit.
Losing weight requires you to burn more calories than you eat.
Strength training while on a calorie deficit allows you to lose fat while building muscle.
To lose one pound each week, you must cut your calorie intake or exercise to burn 500 calories a day.
Unfortunately, cutting calories alone will make you lose body mass including lean muscle and bone, not just fat.
Studies show that fat loss depends on energy deficit only but including strength training helps you build lean muscle mass.
Strength training builds muscle because it causes your muscles to over-exert themselves.
Muscles subjected to a lot of wear and tear repair themselves, which leads to increased strength and size.
Here are the benefits that you get from strength training on a calorie deficit.
Benefits of Strength Training While on A Calorie Deficit
1. It Gets you Toned
To become toned, you need to strength train and lose fat.
A calorie deficit makes you lose subcutaneous and visceral fat.
While strength training makes the muscles in your arms, abs, and legs become more visible.
You can use your own bodyweight or weights in your strength training workouts.
If you choose to use bodyweight exercises, here are the only 7 bodyweight exercises you need.
2. You Lose Weight Faster
The more muscle you gain through your strength training, the higher your basal metabolic rate.
A higher metabolic rate means you will be burning more calories even at rest.
It is a more permanent solution to weight loss.
Research shows that building muscle while losing fat is the ‘holy grail’ of weight loss.
The study conducted at McMaster University, had 40 young overweight male participants divided into two groups.
The men underwent a month of strength training while cutting dietary energy by 40%.
Both had low-calorie diets with one group on higher levels of protein than the others.
The high-protein group lost 10.5 pounds while the low protein group lost eight pounds.
The participants exercised for six days a week.
Experts say that the program is highly demanding and may not be sustainable but the research showed that it is one of the best ways to lose weight.
3. It Improves Heart Health
Studies have shown that a modest calorie deficit and exercise improves heart health.
It also helps prevent heart attacks and other cardiovascular conditions among people who are obese and overweight.
Exercise decreases the resting heart rate and bad cholesterol but dieting alone doesn’t do that.
4. Improved Performance
Strength training helps improve your physical performance.
This study found that caloric restriction improves physical fitness.
The study involved 12 healthy male athletes who reduced calories in their usual diet by 33%.
The athletes were observed before and after their calorie deficit and at rest and post-exercise.
The researchers discovered that the calorie restriction improved the athletes’ performance and energy efficiency.
Training on a calorie deficit reduced fat and body mass, which allowed the athletes not to waste energy.
5. You Will Gain Bone Mineral Density
Building muscle mass helps your bones get stronger.
This is due to largely the fact that strength training increases your bone mineral density, which is the calcium content in your bones.
Studies show that strength training boosts calcium density in early adulthood.
Having low bone mineral density has been linked to increased risk of fractures among seniors.
Research has also linked low bone mineral density to strokes, cardiovascular issues, and osteoporosis.
6. Your Stress Levels will Go Down
Strength training is one of the best ways to reduce stress.
Engaging in physical activities releases endorphins and dopamine.
These hormones modify chemical reactions in your brain, leading to euphoria and pain relief.
Psychology Today explains that strength training reduces states of anxiety.
7. Helps Retain Muscle As You Age
Did you know that we start to lose muscle after 35? In fact, this is the main reason metabolism slows down as we age.
Luckily, you can preserve your muscles by doing strength training regularly.
The repeated break down and repair of muscle protein boosts the maintenance of muscles.
Eating a diet rich in proteins helps boost your muscle growth.
Here are the best protein sources according to nutrition experts.
8. Prevents Muscle Loss Caused By Low-Calorie Diets
One of the biggest problems with low-calorie diets is that they lead to extreme muscle loss.
This consequently slows down your metabolism and leads to a hormonal imbalance.
Strength training makes your body use fat for energy rather than muscles.
Research shows that strength training reduces the loss of fat-free mass (muscles) when dieting.
In this particular study, participants aged between 19 and 48 who were obese were assigned into three groups.
The first group maintained a calorie deficit while doing strength training.
The second group was on a diet and aerobic training while the third group was on a diet only.
The study took eight weeks, and each group got nutritional counseling each week.
They also got training and exercised three times a week.
The strength training group lost less fat-free mass than the aerobic and diet-only group.
It also showed a visible increase in flex muscle mass and grip strength.
Additional research also shows that high volume training reduces the loss of lean body mass compared to dieting only or using aerobics.
Both studies mentioned above show that strength training on a calorie deficit preserves resting metabolic rate which refers to the calories burnt at rest.
9. Strength Training Boosts Confidence
Due to the physical changes that happen when you get on such an effective weight loss program, your confidence and self-esteem may be boosted.
Getting a healthier body brings a reduced risk of chronic diseases such as cancer or diabetes, and heart disease.
Due to the effectiveness of strength training on a calorie deficit, you’re likely to be more confident of your body.
Other weight loss regimens produce varied results with cardio only helping you slim and diet just helping you lose weight only when you’re on the diet.
Strength training with restricted calories produces long-lasting results and helps you tone your body.
A study that evaluated changes in self-esteem, depressive symptoms, body image and health-related quality of life showed that weight loss had positive psychological benefits.
As you can see, combining strength training with a calorie deficit is the best weight loss strategy.
However, it’s important to note that diet has a bigger impact on weight loss. Therefore, you need to follow a good diet plan if you want to lose weight and keep it.
The VFX program shows you how to eat in order to lose weight without being miserable.
Do you know other benefits of strength training while on a calorie deficit?[related_posts_by_tax posts_per_page="4"]