"A Fat-Reducing Exercise Routine Eliminates the Need for Cardio for Weight Loss"
Strength training, a popular fitness choice for many, offers numerous benefits beyond just sculpting muscular physiques. According to fitness experts Chris Travers, a sports physiologist, and Kate Patton, a nutritionist from the Cleveland Clinic in the USA, the world of strength training is a treasure trove of health advantages.
For those embarking on a muscle-building journey, patience is key. It takes approximately three to four weeks to start seeing results, depending on factors such as genetics, hormones, gender, diet, and training frequency. However, a 12- to 16-week hypertrophy training program can yield significant muscle gain, potentially resulting in up to 10 pounds of muscle.
Strength training isn't just about aesthetics; it's about health too. It can decrease blood pressure, improve blood circulation, and lower LDL (bad) cholesterol, contributing to overall cardiovascular health. Moreover, the more lean muscle you have, the higher your resting metabolic rate (RMR) will be. This means your body burns more calories even at rest, aiding organ functions, neurological functions, breathing, and blood circulation.
Strength training also aids in weight loss. By building lean muscle, you increase your metabolic rate, causing your body to burn more calories even when at rest. Additionally, the process of excess post-exercise oxygen consumption (EPOC) comes into play, where your body continues to burn calories as it recovers from a strenuous workout.
Diet plays a crucial role in muscle building. A diet that supports muscle-building includes eating in a calorie surplus with plenty of protein. This combination ensures your body has the necessary nutrients to repair and build muscle fibres.
Strength training also benefits bone health. By putting temporary stress on bones, it helps in bone development and density, reducing the risk of osteoporosis and fractures. Furthermore, strength training can reduce the risk of injury by improving the strength, range of motion, and mobility of muscles, ligaments, and tendons.
Women, too, can reap the benefits of strength training. Although men may build muscle mass more easily and faster due to testosterone, women can still build substantial amounts of muscle. Women should lift enough volume and weight while also eating enough to support muscle gain.
Even if you don't have access to a gym, you can still achieve the same results at home with the proper equipment. Beginners have an advantage in muscle building due to their body's response to lifting weights, a phenomenon known as 'newbie gains'. Exercise, including strength training, can have a positive effect on mental health and ease anxiety.
In conclusion, strength training is more than just a fitness trend; it's a lifestyle choice that offers numerous health benefits. Whether you're a beginner or an experienced lifter, incorporating strength training into your routine can lead to significant improvements in your physical and mental health.
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