Strength training provides many health benefits. It also helps with weight loss and maintenance. There is research showing that lifting exercises with dumbbells and similar equipment can burn 1.4% of body fat.

 

However, there are no definitive guidelines on how to perform strength training correctly or how long it will take to see weight loss results. Weight loss depends on various factors such as what you eat, how much you eat, and how intensely you train.

 

Weight loss through lifting exercises can be difficult to measure because muscles are heavier than fat, and you need to build muscle while losing weight through daily activities. It is possible to reduce body fat while maintaining the same body weight.

To accurately measure progress, you can compare how well-fitting your tight pants are with your body weight or consider using a body fat measuring scale. Anyway, if you feel like you've made no progress despite exercising for a month to lose weight, it's time to reevaluate your daily routine.

 

In relation to this, the American women's health magazine 'Women's Health' summarized the reasons why attempts to lose weight through strength training are ineffective, based on expert advice.

 

"Not consuming enough protein" = Considering that protein helps with muscle growth, this is important. The body uses amino acids from protein to prepare and build muscles.

Consuming at least 50 to 60 grams of protein daily, the recommended amount, can help maintain satisfaction and build a foundation for muscle growth. Protein helps reduce the likelihood of overeating and keeps you feeling full for a longer period.

 

"Eating snacks excessively" = Indiscriminate snacking can hinder weight loss efforts. There are two reasons for this. One is that you may consume more calories from snacks than you think.

The other is that snacks can interfere with having a balanced meal. You should plan your meals and snacks in advance to ensure proper nutritional balance.

 

"Exercise intensity is not high" = it may be difficult to measure, but observing your mood after exercise can help determine if routine adjustments are needed.

If you do not feel tired after exercise, it may not be enough intensity. In that case, try increasing the number of repetitions by 5 to 10 for each exercise or lifting heavier weights. If you go to the gym, ask your trainer.

 

"Reducing carbohydrate intake too much" = Carbohydrates are also important during strength training. The body uses carbohydrates when exercising.

Carbohydrates can help with energy and endurance, and also play a role in recovery. For various reasons, reducing carbohydrate intake too much can make it difficult to exercise vigorously enough to achieve weight loss.

The carbohydrate requirement varies depending on various factors. If combined with aerobic exercise, a greater amount is needed compared to those who only do strength training.

 

"Not having a balanced diet" = When doing strength training, you will feel extremely hungry. If you do not plan a balanced diet in advance, you may hurriedly consume a lot of empty-calorie, nutritionally poor foods. Ideally, each meal should include protein, healthy fats, and fiber.

 

"Drinking heavily" = Alcohol can be a hidden source of empty calories that negatively impacts weight loss efforts. Additionally, alcohol can raise cortisol levels and impair athletic performance.

The best way is to quit drinking. If that's difficult, try to change your drinking habits. Reduce the frequency of drinking and avoid sweet cocktails like margaritas and piña coladas.

 

"Insufficient recovery time" = To lose weight, rest is necessary. Experts say, "The body becomes stronger not during exercise, but during recovery." If you do not give your body enough time or provide proper nutrition, you may not see improvements from your workouts.

 

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While doing strength training

The reason why I can't lose weight lol

As expected, there it is~

Exercise and diet are always difficult.