Three reasons Weight Training Can Help You Slim Down

 

3 Reasons Strength Is Key To Fat Loss

Video taken from the channel: StrengthPerformance1


 

The 3-Step Science-Based “Skinny Fat Solution”

httpv://youtu.be/GqN-zcMrmQ?rel=0&modestbranding=1

Video taken from the channel: Jeremy Ethier


 

How to Exercise If You’re Morbidly Obese

Video taken from the channel: Howcast


Strength training helps build lean muscle. “Aerobic exercise is actually the most effective in losing weight, however, it’s not the best at burning. After 16 weeks of regular strength training, the participants saw a significant decrease in their testosterone levels. 3. Strength training prevents weight loss plateaus.

Strength training helps you lose weight and keep it off by keeping your metabolism working at it’s best. As you diet to lose fat, you will lose some muscle mass. When it comes to weight loss, gaining muscle has become the new tactic, and for good reason. Weight training can actually boost weight loss and carve your ideal physique—while also making you stronger mentally and improving your overall sense of wellbeing.

How can Strength Training help to lose weight? As discussed, strength training increases energy expenditure. The advantage of strength training on energy expenditure is, that it not only increases energy expenditure during exercise but also after exercise.

Will Strength Training Help Me Lose Weight? If You Want to Lose Weight, This Is the Workout You Should Be Doing. August 6, 2019 by Michael De. Why Strength Training Speeds Weight Loss [3 Reasons] By Jeff Ford | April 10, 2015 About ten years ago everyone believed that to lose weight, get lean, and tone up you had to pound away on cardio machines.

“Weight training improves your posture, helps your endurance, builds strength and reduces your chance of injuries,” Batts says. Research shows it can also boost heart health, improve cholesterol and increase bone density. Strength training, with your own bodyweight or lifting weights, is one of the most effective ways to lose weight.

Why? Why? First, lifting weights can help you lose fat while still building muscle.

Strength training is just one part of your weight loss progress. Not only does strength training help you burn calories but also the sculpt and tone you look for. Strength training also helps you increase your metabolism as well.

Each pound of muscle you put on can help your body burn an. While cardio does burn calories and helps aid in weight loss, combining it with at least two to three days a week of strength training workouts can increase the rate at which you lose weight.

List of related literature:

These include endurance training, which are exercises to increase breathing and heart rate; strength training, which builds muscles and increases muscle strength; balance exercises, which improve standing and gait; and flexibility exercises, which keep the body limber.

“Gerontologic Nursing E-Book” by Sue E. Meiner, Jennifer J. Yeager
from Gerontologic Nursing E-Book
by Sue E. Meiner, Jennifer J. Yeager
Elsevier Health Sciences, 2018

Finally, strength training has to be part of a lifestyle and healthy living, because by increasing the body’s proportion of lean muscle mass, it also increases metabolism and in the process burns more calories than a sedentary lifestyle.

“Total Training for Young Champions” by Tudor O. Bompa
from Total Training for Young Champions
by Tudor O. Bompa
Human Kinetics, 2000

This is a book for people who strength train to stay in shape, compete in strength-training sports, or want to improve their athletic ability.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

Intensity through strength training—weight bearing and resistance exercises—strengthens muscles and burns fat, increasing lean muscle mass, boosting metabolism and strengthening bones.

“Eat Like a Woman: A 3-Week, 3-Step Program to Finally Drop the Pounds and Feel Better Than Ever” by Staness Jonekos, Marjorie Jenkins
from Eat Like a Woman: A 3-Week, 3-Step Program to Finally Drop the Pounds and Feel Better Than Ever
by Staness Jonekos, Marjorie Jenkins
Harlequin, 2014

Strength training enthusiasts may have specific fitness goals, such as improving functional strength, gaining muscle, losing fat, or improving posture, and bodyweight training will help each of these people achieve those goals.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Strength training can prevent significant loss of lean body mass, which in turn prevents decreases in resting energy expenditure (REE), the energy that the body uses at rest.

“Physical Education for Lifelong Fitness: The Physical Best Teacher's Guide” by Physical Best (Program), Suzan F. Ayers, National Association for Sport and Physical Education, Mary Jo Sariscsany
from Physical Education for Lifelong Fitness: The Physical Best Teacher’s Guide
by Physical Best (Program), Suzan F. Ayers, et. al.
Human Kinetics, 2011

Because muscle burns calories so much more efficiently than fat, resistance training is an effective way to stay lean, even without losing weight, and also to fuel more sustainable high energy.

“The Way We're Working Isn't Working” by Tony Schwartz, Catherine McCarthy, Ph.D., Jean Gomes
from The Way We’re Working Isn’t Working
by Tony Schwartz, Catherine McCarthy, Ph.D., Jean Gomes
Simon & Schuster UK, 2010

Contrasting effects of resistance and aerobic training on body composition and metabolism after diet-induced weight loss.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

The four reasons I’ve just discussed are not the only benefits of weight training for endurance athletes.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Minimal resistance training improves daily energy expenditure and fat oxidation.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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44 comments

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  • i’m skinny fat at the moment, i decided to lose the weight and i’ll bulk after because bulking is quite complicated to me and i barely started my diet today for weight loss and i finally understand how to make diets and meet the total calories, if you chose to do this watch out it might get you frustrated if you’re kinda slow and don’t know the formulas to grams, oz, and pounds

  • Lucky for me I´ve never been here and I was wondering why… Perhaps it´s because I never ever eat processed food! Just stop eating what ever it is you buy from the supermarket that´s already processed. Go to the market and buy yourself fresh broccoli and lettuce etc. Start rope jumping… Everyday 2x10minutes. Lift some weights! All these video´s tell you way to much information. Just live like we did hundreds of years ago (food wise). Stop being lazy. The whole society we live in is made so we stay weak. Go meditate and do what you love. Don´t wear face masks. Educate yourself! Be a man!

  • This is probably the worst bit of information you can give someone who is obese, let alone morbidly obese.

    1. Go see your medical doctor for a yearly physical check-up.

    2. Ask doctor what type of low-impact aerobic exercises a person at your weight can reasonably accomplish.

    3. Get a work-out buddy or friend to go with you to work out and/or walk. As this is for safety and to keep the boredom from setting in. Safety, for those just in case moments when either one of you could have a medical emergency.

    4. Don’t do yoga until you’re about 25 30 overweight or under that, you’re body, as being morbidly obese will not increase in flexibility because your body’s core muscles and joints are under undue stress because you’re overweight. You may wind up straining or over-extending one of more joints by accident when attempting to do yoga.

    5. Do warm and cool down stretching from a standing position; only. Using a park bench to help you do an assisted lunge is a very good idea. Morbidly obese people will not be able to do a normal lunge as seen in yoga.

    There are other suggestions, too but it’s all about common sense.

  • step 1: drive your car off a cliff. step 2: stay in your car, do not try to get out, or you won’t lose weight. step 3: the worms will take care of the rest.

  • @thegagalover1 it depends, if you’re 6 ft tall and 12 years old then 149 is okay but if you’re 4 ft 6 than you’re considered to be morbidly obese.

  • God man I am completely clueless when it comes to caloric deficit and bulk. Or maintenance calories can someone elaborate. Shouldn’t I be trying to eat as much as possible if I’m skinny fat? I have no muscle. Confused, watching these videos and doing research just gets me more and more confused.

  • My body is naturally skinny and I always get back to losing weight which is bad for me because then I look anorexic. I don’t know but whenever I gain weight, my stomach starts getting fat and my sides start forming love handles which is very annoying. When my arms get a little chubby after gaining some weight, they slowly start to look flabby. My legs look flabby when I gain some weight So yeah it’s annoying.

  • Hard to decide wether I am skinny fat or not. I am 83kg and 183cm (approx 179 lbs and 6 ft) but I actually don’t know my BF% since i don’t have the tools (e.g. a scale) to measure that.

  • I just got an accident with my motorcyle an got mc from hospital for 1 month…an i follow my usually diet n my love belly dissapear a little bit mybe because lack of exercise or cardio…just to mention my work place usually use a upper body physical more then my leg but still i got my belly fat n skinny fat for that dunno why

  • it’s the worst thing to be skinny fat if i’m trynna have sex w a girl she gonna think oh he’s skinny then i take my shirt off she sees i’m fat as fuck ��

  • I trained like crazy (22 days in June) I took 200-300g protein a day. I cut the sugar and I am still skinny fat. Its frustrating. And I am already depressed my whole life but imagine a doctor says to you its genetics and you cannot change anything. ����������

  • I have a 17% body fat. How would I go about adjusting my caloric intake to cut by 20%? I eat so randomly; I guess I need to nail down a specific meal plan.

  • Jeremy I’m on my way to surpass myself like never before, I’m gonna turn into a different person by the end of the year and I’m using your videos to accomplish that. Thank you when I become famous I’ll credit you.

  • Bruh I eat healthy for the most part. All organic food and a lot of fruits. The most unhealthy food that I eat is crackers with cheese (maybe 4 days a week) frozen pizza (like once a week) and rebbl drink (again one a week, and it has coconut sugar) and mac n cheese like twice a week ).Other than these, I eat all real healthy and I’m still skinny fat. Wtf

  • Morbidly obese people looking to lose weight should start training somewhere where they aren’t crushing their knees with their entire bodyweight every step (pool, bike, etc)

  • I always thought I was fat because I can’t even do a push up so am too heavy but actually am just skinny fat.
    Thank you for your video.

  • A skinny fat person would be a Layman when it comes to working out and building muscle and such… You need to dumb down your charts a little

  • 8 months into strength training 4x a week, focusing mainly on compound lifts, gotten alot stronger since i started and eating in a small caloric surplus. Gained some weight but i still look the same i did when i started. Being skinnyfat feels like a curse that wont go away..

  • “HELLO DOCTOR I WANT TO WALK TO THE STORE IS THAT OK?”
    “yes”
    “HELLO DOCTOR I WANT TO WALK BACK HOME IS THAT OK?”
    “yes…”
    “HELLO DOCTOR I WANT TO JOG ON THE SPOT IS THAT OK?”
    “…”

  • I was doing cardio and i was so confused because i’m not fat..i literally only have a tummy and i didn’t want to become smaller anywhere else so i even stopped working out cause of being in a dilemma on what workouts to do..atleast now i have an idea on what to do..Thanks��.

  • i had school problems social broblems familly problems my skinny fat body was the bigest chalenge i had especially because im not rich enough to allways make sure i have enough protein f*** mother nature

  • I do compound lifts but I keep getting more fat on my body. I used to struggle with reaching my calories for 5-7 years. But now I started eating enough and working out more. But it’s getting worse dafuq

  • Thats actually really helpful, im in this group myself and just started out but it can be tough. Yes there is too much body fat but i cannot even propperly train to get rid of that because i dont have the muscle to do it. i can only imagine because i cant tell first hand but i think it probably is way easier to lose fat the more muscles you have because you can actually train propperly without being done after a couple minutes.

  • Everyone knows fat people need to loose weight
    And skinny people need to gain weight..
    But we frickin’ Skinny Fat people are clueless

  • My Body Mass report as on 22nd June
    weight 82.3 KG,BMI 27,RM 1751 CAL.,MUSCLE MASS 28.2%,VISCERAL FAT 16%,FAT 29.4%, My age is 64 years. Am I skinny fat?

  • Thanks for watching guys! Hopefully this helps some of you out who have been struggling with what to do in this situation. I wish you all a happy new year, and thank you all again for making 2017 a memorable one for me! I’m working on getting the shoulders video you’ve all been waiting for done and should be released in a couple weeks. Let me know of some other topics you’d like to see on my channel. Cheers!

    FOLLOW ME:
    https://www.instagram.com/jayethierfit/
    https://www.facebook.com/Jeremyethierfit/

  • my problem is that my arms are beautiful, my legs beautiful too, my chesy is fine but maan my belly is just straight awful, its destroying my physique

  • It’s easier to just be FAT. You can just loose weight all over but skinny fat? You would j my target the belly which YOU CANNOT!!!!!!

  • Whats really more annoying is that when youre allergic to sulfur and youre skinny fat. Workout is a pain in the ass if you dont take adequate amount of protein

  • I’m kinda pissed off I’ve been over weight my whole life so I started loseing weight like 10 months ago i finally lost 40 pounds it looks like a lot more bc I’m 5ft6 and I look skinny fat and cant lose weight at this point I’ve cut my calories pretty severely and I’m not loseing any more kinda a pain in the ass bc i dont really know were to go from here…

  • So Running and Biking doesn’t fix skinny fat?? I always thought weight training was just for building muscle and not for burning fat.

  • I’m a male 14year old kid who is 5’6 and 147 lbs I’m really skinny fat like my legs look normal my thighs are kinda thicc and my stomach has fat I’m really trying to lose the weight but I always fail

  • Being morbidly obese has ruined my life. I have nothing to look forward to. I can’t do anything without gasping for breath, bright red, sweating, being in pain so I’m rarely in public as it’s humiliating. This obviously makes it worse, as I just sit inside, I have no friends for support or to go out with anyway. I was also diagnosed with Idiopathic Intracranial Hypertension and it makes physical activity even more painful. I paid for weightloss surgery 10 years ago, had some success til it made me really ill and failed in 2013 and now I’m heavier than ever at 325lbs.
    At nearly 28 I have never been so down in my life and this weight is mostly to blame. All because I can’t stop eating fatty and sugary foods and am too embarrassed to go out. I hate myself for doing this and I still can’t stop, it’s like a slow suicide.

  • So if I am a 16-17 year old should I be at maintenance calories or at BMR?
    P.SI was overweight(101 kg) and am still overweight (88 kg) after 10 weeks at 1200 calories per day except Saturdays when I ate anywhere from 2500-4000 cal. I don’t know how much body fat I have but I think I have a lot. My height is 6 feet. I calculated and I roughly ate 1425 cal per day on average over the 10 weeks burning about 600 cal per day from exercise. At the beginning I only did cardio then i started to split my week into 3 days cardio and 3 days bodyweight strength training. Please give me some advice because supposedly this can stunt my growth and I don’t know my maintenance calories or BMR because I don’t know how to get it for teenagers. Please help!!������������

  • Im skinny before with a flat stomach. So I decided to eat more than my weight maintenance calorie and gained 6kg after a month. Guess what, Im still skinny, with a fat belly, and my BMI says Im overweight ��

    Please send fucking help

  • Hello there, Jeremy. I just wonder, what will happen if we eat excessive protein(with less carbo) and alongside with cardio?is it good for muscle growth?or it will promote fat growth?i confused, thank you

  • You can’t start lifting heavy from the beginning, this could only lead to injuries and wrong technique. The correct approach is to start with weights which will allow you to perform the excersises correctly, learning the proper technique but also you should put a lil bit more weight everytime in order to get stronger, step by step.

  • My friends and family tell me I look too skinny yet when I’m naked I look flabby af it’s like my shape is skinny but when I’m naked im not

  • omg this is me:'( people are always like you’re tiny and don’t need to work out but i have flabby arms and a really big lower stomach (pot belly) that looks terrible! diets never work and i feel like working out helps tone but i cant get rid of arm and belly fat:(

  • Hey Jeremy! My problem is that I have to get rid of the skinny fat while also attending soccer training everyday and that’s excessive cardio. Please help me, my college coaches and facilities are not adequate.

  • Confused about the flow chart. How do we determine how many calories we need? I fall under the “cut w/ a 20% deficit” but from what number am I cutting from?

  • I’m afraid that I’m just mistaking my body to be skinny fat and I don’t want muscles, I just want this very slim look, so I’m afraid to gain actual bulky muscles

  • this described me perfectly until I saw the photo. i have a big tummy even tho i look kinda thin with clothes on and my weight healthy for my height

  • Guys, burn fat does not have to be hard (I used to think it did). I’ll give you some advice right now. Search a diet plan known as Custokebon Secrets. Seriously, that diet plan has transformed my entire life. I probably should not even be talking about it because I don’t want a bunch of other folks out there running the same “game” but whatever, I am just in a great mood today so I will share the wealth haha.