Weight loss truth: Adding strength training, your body quietly changes like this

I heard that someone runs 10 kilometers a day to lose weight, but instead of losing a few pounds, their knees protest first? Don't rush to treat the treadmill as your enemy, you may have missed the hidden boss in the weight loss industry - strength training. The secret of those iron clad girls' tight and curvaceous figures lies in the rise and fall of dumbbells.

1. Strength training is the "invisible nemesis" of fat

1. Muscle is a small fat burning motor

Every kilogram of muscle gained can burn about 110 more calories per day, which is equivalent to burning half a bowl of rice while lying down. Long term strength trainers are like carrying a 24-hour fat incinerator with them.

2. Continuous energy consumption after exercise

After high-intensity strength training, the body needs 72 hours to repair muscles, and the amount of calories burned during this process is 37% higher than running at a constant speed. Imagine muscle fibers being like rubber bands that have been slightly pulled, and the repair process involves constantly extracting energy from the fat reservoir.

3. Changing stubborn fat distribution

Visceral fat is particularly sensitive to strength training, and complex movements such as deep squats and hard pulls can stimulate adrenaline secretion, making stubborn abdominal fat easier to break down and utilize.

2. Scale numbers can deceive people

1. Muscle density is higher than fat density

Muscles of the same volume are 18% heavier than fat, and many people may find that their waist circumference has decreased but their weight has not changed during the early stages of strength training. In fact, fat has been replaced by stronger muscles.

2. Changes in body moisture content

Muscle tissue moisture content can reach up to 75%. Strength training can cause slight tearing of muscle fibers and inflammatory reactions, during which the body stores more water to help repair, leading to temporary weight gain.

3. Body shape changes are more important than numbers

Measuring waist to hip ratio with a tape measure is more meaningful than staring at a weight scale. When muscle lines begin to appear, wearing pants that are one size smaller is more indicative of the problem than being two kilograms lighter.

3. The three easiest pitfalls for beginners

1. Only practice isolated movements

Two head bending exercises have limited calorie consumption and should be mainly multi joint movements such as squats, hard pulls, and bench presses, which can mobilize more than 60% of the body's muscles to participate.

2. Blindly pursuing heavy weight

Action quality is more important than weight-bearing. Incorrect force application posture not only reduces effectiveness, but may also cause sports injuries. It is recommended to first use a mineral water bottle to find the correct muscle strength sensation.

3. Neglecting dietary coordination

Muscle growth requires sufficient protein intake, with 1.6-2.2 grams of protein per kilogram of body weight. supplementing protein within 30 minutes after training is most effective Okay, you can try pairing Greek yogurt with bananas.

4. Strength training can also be played at home

1. Introduction to Self Weight Training

Starting with wall squatting and gradually transitioning to standard squats. Do 3 sets of "elevator style squats" every day: imagine your hips as an elevator, slowly descending from the 1st floor (standing) to the 3rd floor underground (squatting).

2. Clever Use of Daily Necessities

A 5L mineral water bottle filled with water can be used as a dumbbell, a sturdy shopping bag with books can be used as a kettlebell, and the edge of the sofa can assist in doing push ups. With creativity, you can exercise anywhere.

3. Fragmented time combination

Doing 20 second wall push ups when water boils, and doing 15 abdominal rolls at the end of each episode during binge watching, these "snack style training" have an amazing cumulative effect.

Don't be kidnapped by the numbers on the scale anymore. When your muscles start carving body lines, the mirror will become the most honest companion. Starting tomorrow, try adding two sets of squats to your exercise plan. Three weeks later, you may suddenly realize that your waist can be so flexible while tying your shoelaces.