Exercise is, for many synonymous with weight loss. If you train hard for a long time while managing your diet, you are guaranteed to see results. However, it is essential to point out that you will not build maximum muscle growth or maximum strength with training programs that primarily aim to burn fat.
If your focus is on losing weight, you should spend a lot of time planning your diet. Be sure to remove unnecessary sugar and other calorie bombs and make sure you get plenty of protein and proper minerals and vitamins. Just training hard will not be enough to lose weight properly. You must be on a daily calorie deficit, and then diet is at least as important as exercise.
When you do strength training for weight loss, you need to get your heart rate up properly at the same time as the muscles are exposed to sufficiently large resistance so that at best they grow slightly but in many cases only retain their size. If you are fit, it will be challenging to lose weight and increase muscle mass at the same time. You will also not do your personal best in the big heavy lifts with an exercise program for mainly weight loss. However, you will burn fat and develop your abdominal muscles!
If, on the other hand, you are pretty untrained, you will probably put on more muscle mass and do better at the gym, but as we said, it is because you come from a reasonably low level.
Exercise programs for weight loss are usually about high heart rate, many repetitions, and exercises that use several muscle groups simultaneously. Forget a few heavy lifts with a lot of rest between lifts and forget the isolation machines. Burpees, Box Jump, HIIT, Tabata, and full-body exercises like Squats and Bench Press are your new friends.
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