Best Weight Loss Systems

Strength training in a weight loss program?

One always hears how strength training is good for a weight loss program, or how permanently switching to a better diet and incorporating strength training will add muscle and bring down the fat level. How is this possible, though? Doesn't the body need a surplus of caloric intake (relative to stable rate) in order to add muscles, and a deficit of calories to burn fat? How do those two elements go together? My guess would be that eating the biggest meal of the day, with slightly more protein than usual, following a strength training session will result in a "surplus" of calories for a short "time window" (say, the 3 hours following a workout) and in that time frame, the body will actually use energy/protein to build muscle. Once one goes back to small portions, the body will once again resort to burning fat instead of building muscles. So basically, strength training with weight loss is possible, although the strength gains will be lesser than usual, and the weight loss slower?

Public Comments

1. the more muscle mass you have, the more energy it takes to burn calories, therefore, you burn more fat and calories. yes, the body does need calories, but it also needs protein which helps build muscles and in turn, burning more calories. try googling it to find out more info.
2. The only time that you need to be in a caloric surplus to add muscle is when you are at low fat percentages. However, you will need a surplus of NUTRIENTS (especially carbs and protein) to add muscle. For example, someone who weighs 200 lbs and has 20% body fat will have a lean mass of 160 lbs and a resting metabolic rate of around 1950 calories per day. If he eats 250 grams of carbs, 130 grams of protein, and 40 grams of fat per day, he will get adequate protein and carbohydrates while only consuming 1880 calories per day. This will put him in a caloric deficit even when you do not factor in the calories that he will be burning from exercise. If he is lifting weights, he will be gaining muscle while slowly losing fat due to the caloric deficit. Here is an article about muscle growth and a calorie estimator for gaining muscle while losing fat. http://www.spartafit.com/main/muscle%20growth.php http://www.spartafit.com/main/calories%20for%20toning%20up.php Also, the increased muscle from working out will burn more calories.