Will training only for strength help reduce fat? What kind of elastic band should I use for strength training?

There are various terms for fitness and fat loss exercises, such as aerobic training, anaerobic training, and strength training. People in the gym will tell you that if you want to lose weight without losing weight, you need to combine strength training. So can simple fitness training reduce fat?

Will I lose fat if I only do strength training?

Pure strength training can reduce fat, but it requires heavy weights and high intensity training. In particular, it is difficult to reduce fat without heavy weight strength training and core muscle training. The purpose of strength training is generally to increase muscle, and fat loss is only a byproduct.

Practical experience will tell you that a single training method has great limitations. Especially for a relatively complex system like the human body, reducing fat through a single method cannot be a long-term solution.

Although strength training produces a large calorie output per unit time, such training can also cause the body to enter a stagnation period prematurely, significantly reducing energy output, which is not conducive to improving physical fitness, including fat loss.

Strength training can help you lose fat only if the calorie consumption when using muscles to do work and the original basal metabolic consumption exceed the calorie intake. Under normal circumstances, if the daily calorie intake is 1800 calories, then the effect of exercise metabolism and basal metabolism should be around 2000 calories.

What kind of elastic band should I use for strength training?

There are two main types of belts: soft and hard.

Soft belts, such as common waist protectors, can tighten and strengthen the waist to a certain extent. They are characterized by softness, less restriction on waist movement, and greater comfort, but the reinforcement effect on the waist is poor and cannot meet the needs of heavy-load exercise. This type of belt is usually used for exercises that do not require significant waist strength, such as bench presses and pull-downs.

Hard belts are usually made of materials such as cowhide, which can have a good fixing effect on the waist. They are relatively hard and can effectively limit the movement of the waist, but they are less comfortable. Hard elastic belts are usually used for sports that require the waist to exert obvious force, such as deadlifts and squats.

Generally, hard belts are used more frequently because they can provide better protection.

Strength training misconceptions

Don't focus too much on training small muscle groups

Small muscle groups include the triceps and biceps of the arms, as well as the wrist extensors and brachioradialis of the forearms. If every training movement is biased towards small muscle groups, some people will even isolate strength training to wrist flexion and extension with dumbbells. In terms of muscle participation, the muscles involved in this movement are negligible compared to the more than 600 muscles in the human body.

If you simply want to lose fat through strength training, you will definitely need a lot of lower limb hip and leg exercises. Not only do many muscles involved in the force-generating anaerobic glycolysis provide a large amount of energy, but it also plays a vital role in the body's hormone secretion in milligrams. The most important thing is growth hormone, which has a positive significance for fat loss.

Pay attention to nutrition and recovery

Fat loss is the same as all fitness training for different purposes. Pure strength training also requires attention to the proportion of nutrients and food selection. Protein is the best nutrient for fat loss due to its huge food thermal effect. The intake should be controlled at about 30 grams each time, which is about half a chicken breast. Protein can be taken every 4 hours within a day and combined with a small amount of carbohydrates. Ensure 7-8 hours of high-quality sleep. If you can do the above for 2-3 months and strictly implement it, fat loss is inevitable.