Resting Heart Rate, Brooke Taylor, İnterval Training, Muscle Mass, Strength Training, Danyele Wilson, Cardiovascular Exercise, Muscle Mass, Fat Loss, Hııt, Cardiovascular Health

Resting Heart Rate, Brooke Taylor

It actually doesn't take very long to see muscle gains from strength training

It's one way to keep motivated

24/6/2021 5:30:00 PM

If there’s one exercise that can considerably boost a weight-loss effort, it’s strength training .

It's one way to keep motivated

(or body mass index) was what it took to make weight loss (in your face, at least) apparent to others.And while you could create that deficiency through exercise alone, think about it: Although it could take you minutes to consume 300 calories, burning that same amount could take upwards of an hour.

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That being said, if there’s one exercise that can considerably boost a weight-loss effort, it’s strength training. A review of studies in the journalMetabolismfound that the best way to boost your basal metabolic rate (BMR), or how many calories you’re able to burn at rest, is to have more muscle mass. And the magic ingredient behind increased muscle mass? You guessed it: hitting up the weight room.

HIIT might also contribute to a longer-lasting calorie burn, according to a 2017 study from theEuropean Journal of Applied Physiology. When compared to steady-state, moderate-intensity cardiovascular training, participants in the study who engaged in HIIT continued burning calories long after their training was over. (The study notes that, while there’s a modest calorie burn after a moderate-intensity workout, it’s not nearly as much as HIIT.)

Of course, to reiterate (over and over), weight loss is a multifaceted, complicated journey. Taylor believes that the combination of that calorie deficit, strength training, and cardiovascular training will result in the speediest route to get there. “When a client is onboard [with those three changes] and is willing to adapt, big changes can happen within three to six months,” she says. “Again, however, it depends on how well the client adheres to the program.”

How long it takes to see muscle gainsUnlike improving your cardiovascular health or losing weight, you might see increased muscle gains from a strength training program after a single session,researchhas shown. That’s due to a phenomenon called “muscle pump,” which is just a casual term for the increased blood, oxygen, and lactic acid that’s being moved to your muscles during a super-intense lifting session.

Consider that initial boost in your muscle size a preview of gains to come—which occur roughly six to eight weeks into a strength training program if you’re a beginner, and eight to 12 weeks if you’re more advanced, says Wilson. However, she notes, “this is going to look different for everyone because there are a lot of factors that play into muscle hypertrophy.”

One of the biggest factors in expediting your gains, says Wilson? Protein. “Your daily protein intake plays an important role in muscle growth,” she explains. She recommends aiming to consume 0.5 to 0.8 grams of protein per pound of body weight per day if you really want to make a dent in your muscles. (So, a 150-pound woman would need to consume at least 75 grams of protein per day.)

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As for the training pattern to get you to that point, Wilson says that three to five strength training sessions per week, using six to 12 repetitions for three to five sets at 75 to 85 percent of your one-rep maximum (1RM), is your best bet. If you’re not sure what your 1RM is, choose a weight that, on the final rep, feels challenging (but not impossible).

But what if your goal isn’t to have bulging biceps—but to lift the heaviest possible weight you can? Again, food comes into play big time, says Wilson. “Think of your nutrition as your fuel,” she explains. “If you’re not eating enough calories to sufficiently fuel your body, you won’t have the energy required to meet the maximal demands of strength training. If you want to improve strength, a calorie surplus is generally recommended.” (What this means: You’d generally need to be consuming more calories than you’re burning.)

As for the type of training that will get you to that point, Wilson recommends two to four sessions of strength training per week containing four to six sets of one to five reps at 85 to 100 percent of your 1RM, and three to five minutes of rest in-between each set.

Read more: Yahoo Singapore »

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