Although healthy eating and cardiovascular exercise typically come to mind as key weight-loss strategies, weight training should also be included in the mix for both men and women. Consistent weight training increases muscle mass, and this increase in lean tissue in turn promotes weight loss.
Metabolism
To lose weight, you must use more calories than you consume. You have to create a caloric deficit of 3,500 calories to lose a single pound. The more lean muscle you have, the higher your resting metabolism is, as muscles take more energy to maintain.
Frequency
Weight training two or three days each week is adequate for building lean muscle mass, says Dr. Joseph A. Chromiak of the National Strength and Conditioning Association. As you build muscle and increase your resting metabolism, you'll be more likely to create the caloric deficit necessary to lose weight.
Volume
A University of New Mexico review of the effects of weight training indicates that body composition is more likely to be affected by programs that concentrate on large muscle groups and high volume, meaning they involve multiple sets and multiple repetitions. In addition to building lean muscle mass, a high-volume workout burns more calories than a low-volume one, which also contributes to weight loss.
Long-Term Effects
The weight loss benefits of strength training require a long-term lifestyle change aimed at slow and steady progress. Deborah Mullen, a strength and conditioning specialist in San Luis Obispo, California, points out that increasing metabolism by building muscle requires long-term effort but results in permanent change, whereas the caloric deficits achieved through dieting end as soon as the diet ends.
Considerations
While strength training is an important part of a weight-loss program, the workout regime should also include significant amounts of cardiovascular exercise, which burns more calories in a given amount of time. The American College of Sports Medicine recommends 60 to 90 minutes of cardiovascular exercise daily for weight loss.
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