Can strength training support weight loss?

Strength training and weight loss, does it work? Strength training is about muscle gain, which implies an increase in weight rather than a decrease, right? That's only partially true. In bodybuilding, there is a distinction between bulking and cutting phases. The bulking phase is about building a lot of muscle. In addition to regular training, you need a caloric surplus to actually build muscle. Nutrition plays a crucial role here. Your body needs sufficient building blocks to promote muscle growth – that's why a caloric surplus is a must.

Because of this, fat is also built up alongside muscle. For this reason, you will always gain weight during the bulking phase. But don't worry, the desired weight loss follows in the subsequent cutting phase. Here, you lose the excess fat, shape your body, and gain muscle mass. In plain terms, this means the following: with regular strength training, you change your body in the long term. It may be that you don't notice a change on the scale at first – and may even gain weight – but this is because muscles weigh more than fat and not because you aren't seeing success. Don't let the scale drive you crazy, because what's important is that you are losing fat and gaining muscle. You will see, for example, that 90 kg of body weight untrained looks quite different from 90 kg of body weight that is well-trained.

Losing weight with strength training vs. losing weight with endurance training: what's the difference?

The misconception that cardio training is the only correct method for successful weight loss is still widespread. Many gyms advertise great cardio programs and fantastic weight loss promises. This is mainly because you can indeed see quick, visible results with endurance training, combined with a healthy diet, or measurable success on the scale. The weight reduction can be significant within a few weeks. Gym owners know this and play this card. Clearly, people wanting to lose weight prefer to lose 10 kilos in 8 weeks rather than first shaping their body with strength training, building muscles, and seeing hardly any change on the scale.

But what happens after this initial weight loss success through endurance training?

You hit a plateau. After a certain period, your body gets used to this new type of stress, and you no longer lose a gram. Especially in such cases, you can set new stimuli with strength training and achieve long-term progress in losing weight.

But why not start with strength training right away?

If you first tighten your body, build muscle, and specifically burn fat from the beginning, you lay the foundation for a permanently successful weight loss story. With muscle training, you positively change your hormone balance and speed up your metabolism. As a result, your body burns fat even during rest periods and builds muscle (the so-called afterburn effect!). A great feature of our body, to lose weight even while resting. It sounds like wishful thinking, but it's not, thanks to strength training.

To your dream weight through strength training – what you should keep in mind
That strength training makes your body stronger and more muscular is unquestionable. That you can also lose weight fantastically through it is a fact.

Just one more thing in advance: a healthy diet is always part of successful training and weight loss. Sweets, white flour products, saturated fatty acids, etc., are of course taboo or only to be consumed in moderation.

With an intense 15-minute muscle-building workout, combined with a healthy diet, you kick-start your calorie consumption faster than with 30 minutes on the treadmill. It's well known that you first need a calorie deficit to burn fat. Isn't it more sensible to replace fat with muscle and look forward to the afterburn effect? Instead of losing weight through endurance training without building muscle – resulting in just a thin but weak body? Through varied strength training with full-body exercises, you can shorten your training time but cause greater fat loss. If you use greater resistance and challenge yourself to the max during training, positive results will be visible in a shorter time. The afterburn effect is particularly intense when your previous strength training was strenuous.

Conclusion

To sum it up: If you want to lose weight, strength training is the most effective method to maintain your desired weight. The newly gained muscle mass additionally consumes calories. To lose weight, you need a calorie deficit, which you can quickly achieve with muscle-building training. To keep your body muscular and fit in the long term, strength training should have a permanent place in your life. Weight loss through endurance sports is initially fast, but without variety and the strain of constantly new muscle groups, a stagnation in terms of weight loss will quickly occur.

Remember: Muscles are the natural antagonist of fat; build muscles, train your muscular body permanently, and you will never have weight problems.

One more important tip: you've probably already noticed that resistance training has an extremely appetite-stimulating effect (no wonder, after all, you burn many calories during training). Now, reaching for unhealthy foods would directly negate your training successes. Your dietIt appears that there's been a misunderstanding, as the text provided seems to be a comprehensive explanation that answers the question about the effectiveness of strength training in weight loss. If you have specific questions or need further clarification on any points, please let me know, and I'd be happy to assist you!