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Many people automatically associate weight loss with aerobic exercises like running, skipping, or cycling. When the decision to lose weight is made, the first instinct is often to hit the track or the treadmill, hoping to sweat off the pounds. However, have you ever noticed that while your weight might decrease, your body seems looser, your complexion dull, and your energy levels low? This outcome, where you look “thinner” but feel worse, is often closely tied to your training methods.
From an energy metabolism perspective, aerobic exercise does indeed burn calories quickly, contributing to weight loss. However, a potential issue arises: if calorie intake is insufficient, aerobic exercise not only burns fat but can also break down muscle tissue. Muscle is crucial for maintaining your basal metabolic rate (BMR); the more muscle mass you have, the more calories your body burns at rest. Significant muscle loss leads to a drop in BMR, making it easier to regain weight and become fatter in the long run. Thus, weight loss methods that leave you feeling weaker are essentially depleting your body’s metabolic capacity.
In contrast to aerobic exercise, strength training aims to maintain and build muscle. Whether it’s bodyweight exercises or using weights, strength training effectively stimulates muscle growth and boosts metabolic efficiency. Importantly, strength training has an “afterburn effect.” Research shows that after a strength training session, the body’s energy metabolism remains elevated for several hours, even up to 24 hours. This means that even after you’ve finished exercising, your body continues to burn fat. For the same time investment, strength training offers more sustained and stable long-term fat-burning benefits.
Beyond fat loss, strength training also improves body composition and posture. Many people find that even after losing weight, issues like a flabby waist, sagging buttocks, or poor body proportions persist. This is because fat has been lost, but there isn’t enough muscle to support and define the body’s contours. Strength training can strengthen core muscles, enhance postural stability, and sculpt a firmer, more proportionate physique. For women, appropriate strength training won’t make them “bulky” but will instead create curves and improve saggy areas. Men, too, can more easily enhance muscle definition and boost overall physical fitness and health through strength training.
For optimal fat loss, a singular training approach is not ideal. The scientific recommendation is to combine strength training with moderate-to-low intensity aerobic exercise. Aim for 2-3 strength training sessions per week, incorporating exercises like squats, push-ups, dumbbell curls, and planks. Complement this with 1-2 aerobic sessions, such as jogging, brisk walking, or skipping, to improve cardiovascular health. Pay attention to protein intake from sources like eggs, tofu, fish, and milk to aid muscle repair and growth. Furthermore, ensuring adequate sleep and maintaining a regular, balanced diet are crucial factors for enhancing training effectiveness.
Losing weight isn’t just about “moving more to lose more”; it’s about “moving scientifically and eating smartly.” When it comes to weight loss, the number on the scale isn’t the only benchmark. A person with a healthy muscle-to-fat ratio and a toned physique will look healthier and “slimmer,” even if they don’t weigh significantly less. Stop fixating on the scale. Start incorporating strength training into your routine today and build your ideal physique through scientific methods.
