When it comes to working out, many people aim to lose weight. However, there are also those who struggle to gain weight and build muscle. It can be frustrating to put in the effort without seeing results. This is where strength training comes in. While cardio is often seen as the key to weight loss, strength training is equally, if not more important for building muscle mass. In this blog post, we'll explore why relying on cardio alone won't help you gain weight and why incorporating strength training is crucial for your fitness goals.

Cardio burns calories, but strength training builds muscle:

Weight gain when working out is dependent on a simple equation - consuming more calories than you burn. Cardio exercises like running, cycling, or swimming are great for burning calories and promoting weight loss. However, they don't contribute much to building muscle. In fact, excessive cardio without resistance training can break down muscle tissue, causing muscle loss and a slower metabolism. On the other hand, strength training helps build muscle mass and increases metabolism, enabling you to burn more calories even when you're at rest.

Strength training creates muscle hypertrophy:

In order to build muscle, you need to create a stimulus that triggers muscle growth. This can be achieved through strength training, which creates muscle hypertrophy, or an increase in the size of your muscle fibers. Building muscle through strength training requires progressive overload, or gradually increasing the weight or resistance used in your workouts. By consistently challenging your muscles, you can force them to adapt and grow stronger, resulting in increased muscle mass and definition.

Resistance workouts increase your resting metabolic rate:

Even when you're not exercising, your body continues to burn calories through a process called resting metabolic rate (RMR). RMR is the energy your body needs to perform basic functions such as breathing, circulating blood, and maintaining body temperature. Interestingly, having a greater amount of muscle mass elevates your RMR, resulting in more calories burned even during periods of rest.

A study published in the Journal of Strength and Conditioning Research revealed an intriguing finding. It showed that resistance training, such as weightlifting or bodyweight exercises, can significantly boost your RMR for up to 72 hours post-workout. This means that even after you've left the gym, your body keeps torching calories at an elevated rate. So, incorporating regular resistance training into your fitness routine not only helps you build strength and tone muscles but also contributes to long-term calorie burning and weight management.

Adding variety to your workouts:

Doing the same exercises every day can get boring, and your body can get used to them quickly, making your workouts less effective. Strength training lets you mix things up with different exercises like bodyweight movements, free weights, resistance bands, and machines, making your workouts more interesting and challenging. This variety can also help you break through plateaus and see better results.

Increased bone density:

As you age, your bone density naturally decreases, putting you at a higher risk for fractures and osteoporosis. Research has shown that strength training can help to increase bone density, reducing the risk of these conditions. Resistance training causes small amounts of damage to your bones, which your body then repairs and strengthens, resulting in increased bone mass over time. This is especially important for women, who are more prone to osteoporosis. Incorporating strength training into your fitness routine can help keep your bones strong and healthy as you age.

5 Tips to Prevent Gaining Weight After Working Out

If you're not losing weight, there could be other factors at play. Likewise, the difficulty of a marathon increases when a person runs a longer distance than usual. It's unrelated to food. Here are the tips on how to prevent gaining weight after working out.

1. Keep track of your calorie intake: Many people underestimate the number of calories they consume in a day, leading to weight gain. Utilize a food-tracking app or journal to monitor your calorie intake and ensure you're not consuming more than you burn.
2. Eat protein-rich foods: Protein is essential for muscle repair and growth. Make sure to include protein sources such as chicken, fish, beans, and nuts in your diet to support your strength training efforts.
3. Don't skip meals: Skipping meals can cause your metabolism to slow down, making it harder for you to gain weight. Make sure to eat regular, balanced meals throughout the day.
4. Get enough sleep: Sleep is crucial for muscle recovery and growth. Aim for 7-9 hours of quality sleep each night to support your fitness goals.
5. Be patient and consistent: Building muscle and gaining weight takes time, so don't get discouraged if you don't see immediate results. Stay consistent with your strength training routine and trust the process.

While cardio has its place in a healthy lifestyle, it's clear that strength training is crucial when it comes to building muscle mass, improving metabolism, and achieving fitness goals. Incorporating strength training into your workouts can help you to see progress and build the physique you desire. So next time you hit the gym, be sure to carve out some time for resistance training and watch as your body begins to transform.

Are you ready to reach your fitness goals and transform your body? Join Axis Fitness and incorporate strength training into your routine for increased muscle mass, a boosted metabolism, and long-term calorie burning. Don't just settle for cardio, push yourself further with resistance training. Start your journey to a stronger, fitter today at Axis Fitness Training!