When people decide to lose weight, the first idea is usually lots of cardio. But strength training, with weights or your own body weight, is one of the best allies when you're in a calorie deficit.
What happens without strength training
When you eat less, your body loses fat, but it can also lose muscle. Less muscle means less strength, a softer-looking body even at a lower weight and a slightly lower daily burn.
What strength training does
- Gives your body a reason to keep muscle, especially with enough protein.
- Improves your shape: at the same weight, your body looks firmer.
- Helps in daily life: climbing stairs, carrying groceries and playing with your kids gets easier.
- Helps keep the lost weight off in the long run.
How to start
- Two to three sessions a week already make a difference.
- Basic moves: squats, push-ups (against a wall or on your knees), rows, glute bridges and planks.
- Start light, learn the movement and build up gradually.
- At home, body weight and water bottles are enough at first.
In BoraToday's workout mixes strength and movement, at home or at the gym, and leaves out exercises that strain where you feel pain.
Sources
- Cava E, Yeat NC, Mittendorfer B. Preserving healthy muscle during weight loss. Advances in Nutrition. 2017;8(3):511-519.
This content is for information only and doesn't replace advice from a doctor or dietitian.
