If you are trying to loose weight by cutting back on calories , chance are you are losing muscle too, what if I tell you that you can loose weight without losing muscle, yes its possible with strength training in fact recent research from The Journal of sports Medicine and Physical Fitness, show’s that on average, 27% of the weight lost by dieting is muscle.
Those who combined dieting with cardio exercise cut muscle loss in half. But when participants combined dieting and resistance training (strength training), all the pounds lost were fat. What’s more, the more muscle you have and the stronger your muscles are—the more benefits you’ll get beyond weight loss.
You’ll develop a slimmer, firmer figure and have the energy to be more active. And, you’ll get more from cardio workouts because you’ll be able to go faster and last longer.
One of the best ways to stay fit and healthy as you age is by doing strength and power training exercises. You may know that starting in our thirties, we all begin to lose muscle mass. This loss contributes to achy joints, increased risk of injury, and the “middle-age spread” we all dread. What’s more, the older we get, the faster muscle mass disappears.
That means that eventually, simple tasks like getting out of a chair and climbing stairs can become more difficult.
Strength training can help you build muscle, make you strong, increase your endurance and make everyday activities easier.
By combining strength and power training exercises you’ll not only get stronger, you’ll build speed and improve your reaction time. That’s critical as you age, because it can help prevent falls.
Tranquillity 360 Fitness Trainer Malachi have come with a quick and simple total body, kettle bell strength workout you can do to aid weight lost without losing muscle.
Kettlebell Workout Circuits:
· 8 Halos (each side)
· 10 Goblet Squats
· 8 Overhead Presses (each side)
· 15 Kettlebell Swings
· 8 Bent Over Rows (each side)
· 6 Front Rack Reverse Lunge (per side)
Repeat process 3 times, rest the following then picked up back the following day, so 1 day off 1 day on, ensure you do proper warm up and cool down stretches.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.