If your goal is to lose body fat through the right weight loss exercise, then you should exercise for the basic reason: Preservation and increasing of lean muscle tissue.  The reason is lean muscle can help in boosting metabolism, and enable you to burn more calories.

Strength training versus cardiovascular exercise
Strength training plays an important role as weight loss exercise in building lean muscle tissue.  1 kg of additional lean muscle tissue can burn 16 to 23 calories per day. If you have 5 kg of additional lean muscle tissue, this mean extra 41,975 calories will be burned, which is equivalent of more than 5kg of body fat loss annually.  You might ask: “Is it difficult to build lean muscle?”  No, all you need are having right weight loss concept and developing a weight loss exercise plan.

How about cardiovascular exercise? How far does it help as weight loss exercise?  Does it beneficial to your body?  Of course, it does help in preserving the most important muscle of the body — our heart.  However, cardiovascular exercise is not an efficient way to preserve lean muscle tissue.  Study showed that even men who run regularly still lost nearly 2.3kg of lean muscle in their upper body over the course of 10 years.

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In a fitness program, target heart rates let you measure your initial fitness level and monitor your exercise progress.  This approach requires measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate.

We need to know our heart rate during the fitness program, especially in a program for weight loss.  The easiest way is measured by using a heart rate monitor.  If you don’t have one, then your heart rate can be measured by using two fingers placed on your pulse either at the neck, or on the wrist.  Measure for 10 seconds where start counting from 0 (instead of 1), 1, 2, 3…..  and multiply the number by 6. You will get your heart rate per minute.

Maximum Heart Rate
Maximum Heart Rate is a measure of the maximum number of times your heart can safely beat per minute in the fitness program. This figure will decline with age.

Maximum Heart Rate = 220 – Age

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The benefits of strength training go beyond just burning away more pounds of body fats and maintaining beautiful body shape. Here are the top 5 benefits of strength training for your references.

1)  Building Lean Muscle and Reducing Body Fat
Building lean muscle is one of the benefits of strength training, as lean muscle burns 16 times more calories than body fat.  Anyhow, you might not aware that you will lose 1.5kg of muscle on average each year starting from your twenties.  For woman who begins menopause, she starts to lose muscle at twice as previous rate.  That is why a lot of women claimed that their weight gain at an alarming rate during their forties or fifties.

What are the benefits of strength training when lean muscle is built?  Actually, the more lean muscle mass you have the higher your metabolism will be.  The idea here is your BMR (basal metabolic rate) can be improved from strength training.  This cause your body can burn more calories and fats throughout the day, even you are just doing nothing or resting.

2)  Injury Prevention
We can prevent injury from the benefits of strength training, as strength training helps us strengthening our ligaments, muscles and tendons.  Researches at Ball State University found that our fast-twitch muscle fibers, which used to prevent us slipping or felling can be increased by strength training.  For your information, age-related muscle loss mainly occurs in the fast-twitch muscles, and one-half of all seniors who suffer from a fall and break a hip die within a year.

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If you seek for exercise as one of the methods to lose weight, strength training is the best weight loss exercise. Of course, you could get your optimal results in losing weight if you also have a well balanced food and nutrition diet in your daily lives.

What is strength training?

Strength training involves exercising either using weights or against a particular resistance or the combination of both of them.  It is considered the best weight loss exercise as it is not only help in the body overall well being, gradual increase in the resistance is good to increase the body bone mass and build lean muscle, and thus helping in losing fats.

We must go through a routine of warm-ups before performing strength training.  This helps in avoiding any injuries and increasing the effectiveness of weight loss exercise in the body.

A body needs to be exposed to all classes of strength training exercises.  To have optimal results in this weight loss exercise, you have to alternate your body parts if you perform strength training everyday.  This is because it takes 24 to 48 hours for a muscle to repair itself after the training. However, if you plan to exercise on Tuesday, Thusday and Saturday, the best strategy is to do total body training all these 3 days.

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