When people think of weight loss, they often imagine aerobic exercise and dietary restrictions. However, strength training (hereafter referred to as weight training) plays a crucial role in effective weight management. In this article, we will scientifically explain why weight training is beneficial for weight loss.

1. Weight Training Increases Basal Metabolism

One of the biggest reasons weight training is effective for weight loss is its ability to “increase basal metabolism.” Basal metabolism refers to the energy consumed at rest, and the higher it is, the more calories are burned, making it easier to maintain a healthy weight.

Muscles are metabolically active tissues, meaning that increasing muscle mass raises basal metabolism, leading to higher calorie consumption even during daily activities. For example, muscle burns approximately 13 kcal per kilogram per day. While this may seem small, the long-term increase in energy expenditure significantly contributes to making the body more resistant to weight regain.

2. Fat Burning Through the Afterburn Effect (EPOC)

After weight training, the “afterburn effect” (EPOC: Excess Post-exercise Oxygen Consumption) occurs. This phenomenon involves the body consuming more oxygen and continuing to burn energy even after the workout.

High-intensity weight training (such as squats and deadlifts involving multiple muscle groups) can extend this calorie-burning effect for hours or even up to a day. This enhances fat oxidation and promotes effective weight loss.

3. Improvement in Hormonal Balance

Weight training positively affects hormone secretion in the body.

• Growth Hormone: Promotes fat burning and aids in muscle repair and growth.
• Testosterone: Enhances muscle synthesis and prevents fat accumulation.
• Improved Insulin Sensitivity: Helps regulate blood sugar and prevents unnecessary fat storage.

By increasing growth hormone secretion through weight training, fat is more readily used as an energy source, accelerating weight loss.

4. Weight Training Significantly Changes Body Appearance

Even at the same body weight, individuals with more muscle mass look significantly different from those with higher fat mass. Engaging in weight training helps sculpt a toned and well-defined physique.

Additionally, an increase in muscle mass leads to a reduction in “body fat percentage,” resulting in a healthier and more aesthetically pleasing body shape. This is particularly beneficial for individuals who want to improve their overall appearance.

5. Weight Training Prevents Weight Regain

Losing weight solely through dietary restrictions leads to the loss of both fat and muscle, which lowers basal metabolism and makes weight regain more likely.

However, by incorporating weight training into a weight loss regimen, it is possible to preserve or even increase muscle mass while reducing fat. This prevents a decline in metabolism, making it easier to maintain weight loss in the long term.

6. Combining Weight Training with Cardio for Maximum Results

Combining weight training with aerobic exercise maximizes weight loss effectiveness.

• Weight Training → Increases basal metabolism and promotes fat burning
• Aerobic Exercise → Directly increases calorie consumption

Balancing both training methods helps reduce body fat efficiently and achieve an ideal physique.

Conclusion

Strength training offers numerous benefits beyond merely building muscle, including increased basal metabolism, improved hormonal balance, and prevention of weight regain. To achieve successful and sustainable weight loss, incorporating weight training alongside proper dietary management is key.

At AGEM, we offer customized weight training programs designed for optimal weight loss. Located just a 5-minute walk from Roppongi and Nogizaka stations, our experienced trainers are here to support your fitness goals. If you’re looking to effectively lose weight through strength training, we invite you to try a session with us!