Does it make sense to focus on building muscle?

Strength training increases calorie consumption, as it accelerates metabolic processes in the body. This is expressed in three ways:

1. During activity that burns more calories.
2. After training, when empty energy stores need to be replenished.
3. Usually because muscles gain mass through training and the body consumes more energy at rest.

Strength training helps with weight loss

More muscle mass also burns more calories while stationary, which affects your energy balance (energy balance: ratio of energy intake and energy expenditure).

If you do regular muscle training, the body becomes slimmer, tighter and more sculpted. Because the quality of the muscles improves and muscle mass increases. But since muscle tissue weighs more per volume than adipose tissue, it’s possible that body weight still won’t drop—at least not initially. After a while, muscle cells burn more energy than fat cells, and this is reflected in the scales.

Other benefits of strength training

1. Whether you do strength training at home in the form of simple strength exercises with dumbbells or weight cuffs, or in the training room with machines – muscle function is improved and accumulation is encouraged.
2. Trained muscles provide better protection against injury due to better stability and relief of joints.
3. Strength training prevents overuse pain, osteoporosis, and age-related muscle wasting.
4. Posture becomes more upright and gait improves.
5. Appearance is positively affected. Strength training shapes the figure, because well-trained muscles are more voluminous and therefore tighten the upper tissue.

Losing weight with strength training: how to do it right?

1. Many exercises can be done at home. It does not require any major equipment. You can also find a wide variety of strength exercises at a glance.
2. Small strength exercises can be integrated into daily life. For example, bending your knees while brushing your teeth, standing on your toes and back while washing dishes, climbing a chair several times, pushing properly with your feet when going up and down stairs, and jumping to the next step. And others.
3. For most exercises it is sufficient to use your own body weight, some exercises with dumbbells or weight cuffs can also increase the intensity of the load.
4. Before each exercise, carefully check your posture and foot position. Exercising with poor posture can cause misalignment or joint problems or worsen existing ones rather than alleviate them.
5. A warm-up phase should prepare the body for the training load. This can be done by walking, jogging, jogging or using a home trainer and should take at least five to ten minutes.
6. A cool-down (five to ten minutes) should be scheduled after each training session.

Fly: Just as balance plays an important role in nutrition, care should be taken to ensure that the training is varied and varied in strength and endurance sports. Anyone who continues to do the same program with the same exercises and tools (dumbbells, Theraband, etc.) will soon have enough. Also, the body does not receive any new training incentives and is no longer challenged enough.