Weightlifting, also known as resistance training, is a type of physical activity that involves lifting weights to build strength, improve muscle mass, and increase overall physical fitness. While weightlifting is often associated with muscle growth, it can also have a significant impact on body fat. Here’s how weightlifting affects body fat:
Weightlifting can increase your metabolism, which is the rate at which your body burns calories. When you lift weights, your body needs to use energy to repair and rebuild muscle tissue, leading to an increase in metabolism. This can help you burn more calories, even at rest, and potentially lead to a decrease in body fat.
Increases Lean Body Mass
In addition to increasing metabolism, weightlifting can also increase lean body mass, which is the total weight of your body minus body fat. As you build muscle through weightlifting, you may see a decrease in body fat and an increase in lean body mass. This is because muscle tissue is more metabolically active than fat tissue, meaning it burns more calories even at rest.
Increases Insulin Sensitivity
Weightlifting can also improve insulin sensitivity, which is the ability of your cells to effectively use glucose (sugar) for energy. According to a study published in the Journal of Clinical Endocrinology and Metabolism, resistance training can improve insulin sensitivity and reduce the risk of developing type 2 diabetes. This is important because insulin resistance can lead to weight gain and an increase in body fat.
Increases Resting Energy Expenditure
Finally, weightlifting can increase your resting energy expenditure, which is the number of calories your body burns while at rest. According to a study published in the Journal of Applied Physiology, weightlifting can increase resting energy expenditure by as much as 15%, which can help you burn more calories and potentially lead to a decrease in body fat.
Overall, weightlifting can have a number of positive effects on body fat, including increasing metabolism, increasing lean body mass, improving insulin sensitivity, and increasing resting energy expenditure. If you’re considering incorporating weightlifting into your fitness routine, be sure to consult with a healthcare professional or certified personal trainer to ensure that it is safe and appropriate for you.
- “The effect of resistance training on resting metabolic rate: a systematic review and meta-analysis” Journal of Applied Physiology (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/)
- “Insulin sensitivity and muscle mass” Journal of Clinical Endocrinology and Metabolism (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3954381/)