Most of the effects from consistent strength training are independent and separate from what is required for weight loss. There are possible indirect weight loss effects from the muscle mass that's developed from consistent weight training, but it's easy to avert losing body fat if you take a couple precautions when you're lifting to build muscle or to build strength.
How You Lose Weight
In order for you to ultimately lose weight, you must burn more calories than you consume through food and drink over a period of time. However, there are many components that can contribute to how many calories you burn and how many calories you consume. Losing one pound would mean that you would burn 3,500 more calories than you receive from food.
Benefits of Strength Training
Strength training increases strength, balance, coordination, bone density, power and lean muscle mass. You can follow a program that is designed to significantly increase your muscle mass, or one that's more focused on developing your strength levels. If you're concerned with not losing weight, you should understand that the more muscle mass you have on your body, the higher your resting metabolism will be. This means that you'll burn more calories at all times throughout the day, even when you're not working out.
Strength Training to Increase Strength
Training programs vary depending on your fitness goal. To increase your strength levels, lift three days per week with at least a day of rest in between each session, such as on Mondays, Wednesdays and Fridays. Complete three sets of six to eight repetitions of each exercise, with two to three minutes of rest between sets. Choose a variety of workouts that will provide you with a full body workout. A common program consists of bench press, shoulder press, lat pulldown, bicep curls, tricep extension, leg press, leg extension, leg curls and abdominal crunches. This type of training is typically more of an intense workout session, and you'll burn more calories during the workout. Have a snack to consume immediately afterwards.
Strength Training to Increase Muscle Mass
To increase your muscle size, your workouts will be of a higher frequency and volume. Lift four days per week with at least a day of rest in between when your muscle groups are trained. Split up your muscle groups on different days. For example, Mondays and Thursdays, you'll develop chest, shoulders and triceps. On Tuesdays and Fridays, you'll train your legs, back and biceps. Complete three to four sets of eight to 12 repetitions, with one to three minutes of rest between sets. Because your workouts are split, you'll complete more exercises for one particular muscle group. This type of training will increase your metabolism because of your larger muscle size.
Nutritional Steps To Prevent Weight Loss
If you're participating in an intense strength training program and are exerting many calories during your workout sessions and are putting on muscle mass and thus increasing your metabolism, make adjustments to your nutritional habits to prevent weight loss. Consume an overall greater number of calories by eating nutrient-dense foods such as poultry, nuts, fruits and vegetables. Eating enough during the day will prevent you from losing weight and also ensure you are providing your body with enough fuel for your workouts.
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