Why Strength Training is the Workout to Do For Maximum Fat Loss

Looking to lose weight?

If you’ve packed on a few too many pounds over the last few months and are now looking to get lean and fit for the summer ahead, you might be browsing through different workout regimes.

Your first instinct might be to run out and hop on the nearest piece of cardio equipment you can find. The more hours you put in, the better the progress you’ll make – right?

Not quite.

The fact is, cardio training, while helpful and never a ‘bad’ thing, isn’t ideal for fat loss purposes. But yet, many choose to believe that’s the best route to go.

So if cardio’s out, what’s in?

Strength training

The workout that you may chalk up to those looking to get bulky is actually the same workout that will get you leaner and looking your best.

Why does strength training earn top marks as far as fat loss is concerned? Let’s show you the many reasons so you’ll be convinced this is the workout for you. See our guide to forearm workouts and strength training for adequate fat loss.

Resting Metabolic Rate

The very first benefit and one of the biggest benefits that strength training has to offer comes with the number it will do on your resting metabolic rate. Remember that your resting metabolic rate represents how many calories you burn over a 24 hour period without doing any exercise at all. Basically, if you did nothing but lay in bed, this is how many calories you would burn.

Since weight loss comes down to how many calories you burn off versus how many calories you consume, the higher your resting metabolic rate is, the easier the entire fat loss process will be.

With cardio training, you’ll generally burn calories while you do your workout session, but after that, your calorie burn returns to baseline values.

With strength training, on the other hand, you’ll not only burn calories while you are at the gym, but you can actually elevate your resting metabolic rate for up to 48 hours post-workout. This literally means you’ll be burning fat faster while you sleep.

Related: How to do the barbell deadlift in proper form

If you do three workout sessions per week spread out by a day in between, you’ll be torching calories faster all week long.

This can really make a dramatic difference on the overall results that you see.

Muscle Retention

The next reason strength training is a must-do is that it’s the best form of exercise for helping you maintain lean muscle mass. This is important because every pound of muscle on your body helps elevate your resting metabolic rate higher as well.

Case in point: look at your average man versus your average smaller woman. Who can eat more? Almost always, the man will. The primary reason for this is because the man has far more lean muscle mass tissue compared to that tiny woman.

The more muscle you have, the more food you can eat without gaining body fat.

Sadly, many people tend to lose muscle when on a lower calorie diet. The only way around this is by ensuring that your body is convinced it needs to preserve that muscle to complete its daily activities. Add strength training into the equation and you’ve done just that.

By strength training, you ensure that any weight you do lose is primarily fat mass, not the lean muscle that you’ve worked so hard to build.

Related Post: Get the perfect male body even after 50; Age wise routines that work

Body Transformation Benefits

The next reason to consider strength training is that it’s also the only form of exercise that will help transform your body completely. If you want a ‘full body make-over’ so to speak, it’s strength training that will make this possible.

When all you do is hours and hours of cardio, you may lose weight, but generally, you’ll just end up looking like a smaller version of your current self. In fact, if you do lose muscle, you may look even softer and appear to have more total body fat than you did before.

With strength training, on the other hand, you’ll actually create a tighter, more muscular, leaner version of yourself. You’ll gain curves in the right places and help firm up your body as your overall body composition changes.

Related: Prune out that execess fat by breaking these 7 bad habits

When you strength train, you’ll find you gain a new level of confidence that you never had before in your body. Not only are you more proud of how you look, but you’ve gained a new level of appreciation for what your body can achieve as well. Each time you are able to add more weight to your exercises, you’ll find this in itself gives you a great feeling of accomplishment.

For this reason, consider strength training to provide both a body and mind transformation.

 

Less Boredom

Fitness-Reality-X-Class-Utility-Weight-Bench

Another great thing about strength training is unlike cardio training where you are doing the same repetitive motion over and over again strength training is constantly changing. You’ll be doing a wide variety of different exercises and in a different sequence, therefore there is no room to be bored.

This means greater adherence to your workout program overall and that can also mean superior results.

Less psychological boredom in the gym also generally means a reduced chance of hitting a plateau as well as when your mind is engaged, your body is as well. Those who go to the gym and do the same thing day after day are often very quick to plateau as nothing is changing. Just take a good look at someone who’s been doing cardio for years. Has their body really changed?

Related: Muscle recovery and a good night rest – Benefits of sleep

Getting Started Today

So as you can see, strength training is definitely the route to go if you want to achieve optimal fat loss results. Know that it’s never too late to get started on a strength training program either. Young or old, male or female, you too can start performing strength training activities.

Consult a trainer to show you the basic foundational exercises including squats, deadlifts, lunges, bench press, shoulder press, rows, and pull-ups and develop your program from there.

Once you see the results, you’ll never look back.

References:

https://www.scientificamerican.com/article/how-does-exercise-make-yo/
https://www.nsca.com/videos/conference_lectures/the_science_of_squatting/
https://barbend.com/17-undeniable-benefits-of-squats/

 

Why Successful People are using Nootropics to Get an Edge

From Silicon Valley execs to marines to hedge fund managers, they are using nootropics to perform better at what they do.

In the world we live in today, people will do whatever it takes to be successful in their given field. For some of the most successful people, this means adhering to an intense work schedule that the common person would get tired just thinking about. On top of this, some of these jobs require a high cognitive output which can be rather taxing mentally.

How does an individual keep up with the demands of a job that requires many hours of consistent focus?

The answer: nootropics.

What are Nootropics?

Nootropics are synthetic compunds that can enhance cognitive performance. They are commonly referred to as “smart drugs”. Nootropics can be used for a wide variety of reasons including improved memory, increased mental focus, anti-aging, and improved symptoms of depression and anxiety. Nootropics are becoming more and more popular and can be used by nearly everyone from students to engineers, scientists, and entrepreneurs. Nootropics are not medicines, they help improve your health not heal you.

Related: 10 Nootropics to help your brain perform better

Why Nootropics?

If you are a Silicon Valley Exec, college student, a doctor, stock trader, or even a marine, then the question of why shouldn’t be too hard to comprehend. Individuals in these fields require constant attention to detail and for some, this may come at the expense of a proper sleep routine. A schedule like this can be extremely taxing on anyone and the use of nootropics can give these people the competitive edge they require to achieve success. Nootropics allow greater control of your mood, focus, and cognitive abilities. When you drink coffee, this wakes you up and you feel a greater sense of awareness.

 

What are the Benefits of Nootropics?

Improving Mental Clarity

We all have those mornings where we wake up and despite having our first cup of coffee (also a nootropic) we can’t seem to shake the brain fog. Certain nootropics can aid in clearing this brain fog and improving mental clarity

Maintaining Focus

Have you ever had that co-worker that consistently distracts you? From the crunching of the potato chips to the clicking of their pen, these colleagues can do a number on your ability to focus and maintain a strong work output. Nootropics have the ability to get you laser focused on your tasks so even Bob from the tech department can’t slow you down.

Improving Creativity

Do you have writer’s block? Regardless of the field, there is always a time when creative thinking is required and for some individuals, thinking like this is easier said than done. This is another area where nootropics can be beneficial.

Sharper Memory

Have you ever spent a whole night studying for an exam, only to forget everything you tried to learn the night before? This is why many individuals who can benefit from improved memory use nootropics today.

Are There Different Nootropics?

Yes! There are many different nootropics out there. Caffeine is the most widely used in the world today but is often not referred to as a nootropic. As mentioned previously, there are different nootropics for different uses. Below is a list of some of the most common nootropics and the benefit they provide.

For Memory

  • Huperzine A
  • Ginkgo Biloba
  • Noopept
  • Oxiracetam
  • Phenylpiracetam
  • Rhodiola Rosea
  • Vinpocetine

For Focus

  • L-Tyrosine
  • Adrafinil
  • Armodafinil
  • Ashwagandha
  • Ginseng
  • Modafinil
  • Ephedrine

For Mood

  • 5-HTP
  • John Wart
  • L-Tryptophan
  • L-Lysine
  • GABA
  • L-Theanine
  • Picamilon
  • Phenibut

For General Health

  • Fish Oil
  • Alpha GPC
  • N-Acetyl-Cysteine
  • Turmeric
  • R-Lipoic Acid

For Sleep

  • Melatonin
  • Magnesium Aspartate
  • Zinc

Related: Read about the Nootropics Tim Ferris uses now

It is important to note that not all of the above-listed supplements are legal, and some require a prescription before they can be used. It is also worth noting that those small details often do not stop people from getting their hands on these supplements. For example, Modafinil is a powerful and effective drug that has been found to promote wakefulness and alertness. Despite the fact that this drug has been established as safe, it is currently illegal to take without a proper prescription. Again, this is not stopping the Silicon Valley execs that are running on 3 hours of sleep every night from taking this drug.

There are however some great products that have been found to be legal and effective in improving cognitive performance. Below is a list of 5 effective, legal nootropics:

  1. Noopept
  2. Choline Bitartrate
  3. Alpha-GPC
  4. Huperzine- A
  5. Melatonin

As I mentioned, outside of legality, the other question with these supplements is efficacy. For instance, GABA is often thought to improve sleep. However, some research has indicated this GABA may not possess the ability to cross the blood-brain barrier meaning that it cannot reach the brain to elicit its effects. Many of these substances require more research to assess their efficacy.

Related: Healthy daily routines to keep you in top form and shape

Safety

Of the nootropics available today, some are considered safe and others are considered dangerous. Some may be safe when taken within the appropriate dose and extremely dangerous if dosed incorrectly.   Therefore, if you are considering trying a nootropic, it is very important to do your homework to make sure the product that you are taking is safe for your use and that you are consuming it at the appropriate dose.

Additionally, the use of some nootropics can be accompanied with side effects. Depending on the substance side effects can include:

  • Insomnia
  • Depression
  • Anxiety
  • Gastrointestinal Disturbances
  • Fatigue

It is also worth noting that some individuals report that taking these substances too frequently can result in the inability to cognitively perform at a high level when not operating on these drugs. It is also reported that some may become insensitive to these supplements which chronically used. This forces some to increase the dose, which can be a very slippery slope!

  • Do your own research and look for trusted sources of research.
  • When taking nootropics only take the recommended dosage.
  • Watch for any reactions to other drugs or compounds.
  • Watch for your own behavior. Are you acting abnormally?
  • Careful with addition.
  • Best to cycle the use. Stop for a few days or week and try again.
  • Finally, eat a healthy nutrient-rich diet with a balanced lifestyle. Nootropics are not a replacement.

In conclusion

Certain nootropics can be safe and effective when used properly. However, not all nootropics are safe and not all are legal. Despite all of this, these substances are continuing to gain popularity in our world today. This is why we see public figures like Joe Rogan and Tim Ferriss, Dave Asprey (The Bulletproof coffee guy) getting involved in this industry. Be sure to be on the lookout for more research on these compounds!