This is the best weightlifting move for shedding pounds, says science
The secret's out: Resistance
exercises such as lifting weights are hugely effective at helping you lose
weight. As we've recently reported, a new study published in the FACEB Journal
reports groundbreaking findings showing that when we perform resistance
exercise, it jumpstarts a molecular process "instructing" our fat
cells to enter a heightened state of fat burning.
"To our knowledge, this is
the first demonstration of how weight training initiates metabolic adaptations
in fat tissue, which is crucial for determining whole-body metabolic
outcomes," says study author John McCarthy, Ph.D., associate professor in
the University of Kentucky Department of Physiology.
That being said, fitness trainers
and experts have been advising their clients in pursuit of a leaner physique to
incorporate weight resistance exercises like squats, pull ups, or free weight
training for years.
"Weight training,
body-weight training, and general resistance training are all excellent ways to
trigger long term fat burning," explains Joy Puleo, M.A., PMA-CPT,
Balanced Body Education Program Manager. "Your body is brilliant. When you
train against resistance, you are building muscle mass. As you train against a
resistance, be it a weight or gravity, you are often training anaerobically,
which is a fancy way of saying 'not in the presence of oxygen.' However, as the
muscles repair and gain in strength, the metabolism changes such that at rest,
fat is being used as energy. This is exactly what we are looking for, to rev
the engines so that when we are not exercising you are still burning fat for
fuel."
So now you know that pumping iron
helps you shed pounds. The question remains… What is the best strength-training
move for doing so? Luckily, there's an easy answer. Read on for the one
resistance-training move you should do if you want to trim down, and consider
it a bonus that you can do with or without he help of added weights. And for
more great exercise advice, don't miss The Secret Side Effect of Lifting
Weights You Didn't Know, Says Science.
1. Why You Need to Do Squats
The classic exercise has been
shown time and time again to be a major fat burning asset. This research
published in the Journal of Sports Science and Medicine concludes that just
eight weeks of bodyweight squats significantly reduces body fat percentage
while simultaneously increasing lean body mass. Moreover, this study published
in the International Journal of Disabilities Sports and Health Sciences reports
that eight weeks of squatting resulted in a "significant decrease of 7.15%
in body fat" on average among 18 young male participants.
Why are squats so great for
trimming unwanted pounds? Grey Evans, Ph.D.,M.S., writes for LiveStrong that
when we squat not only does it boost the metabolism but testosterone and growth
hormone levels, as well. Both of those hormones help support the maintenance
and retention of lean muscle while burning fat at the same time. "Keep
your rest periods short, no more than one minute between sets of squats in the
gym. Training with a weight that makes you struggle to complete ten
repetitions, while resting only one minute between sets will cause a significant
increase in your growth hormone levels, according to a study published in the
Journal of Applied Physiology," Evans adds.
Of course, squats can help you
achieve a whole lot more than just a leaner look. Keep reading for a few more
reasons you should find time for squats—and for more exercise news, don't miss
This Secret Trick for Getting Fit in Seconds, Says New Study.
2. Squats Will Help You Live a Longer Life
Mastering your squatting
technique may just end up adding years to your life in the long run. This
research published in the European Journal of Preventive Cardiology tracked
health and mortality outcomes among older adults (ages 51-80). Participants who
were able to pick themselves up from a squatting position without using their
hands were found to be significantly less likely to pass away over the
following six years in comparison to other subjects who couldn't pick
themselves up from a squat.
"It is well known that
aerobic fitness is strongly related to survival, but our study also shows that
maintaining high levels of body flexibility, muscle strength, power-to-body
weight ratio and coordination are not only good for performing daily
activities, but have a favorable influence on life expectancy," says
Claudio Gil Araújo, MD, the study's lead researcher.
3. Squats Strengthen Your Core and Improve Posture
If you think squats work only
your posterior, you're way off the mark. A properly performed squat constitutes
a full-body workout that targets spine muscles, abs, obliques, and deep core
muscles. To get a better idea of just how effective squats can be, consider
this study published in the Journal of Human Kinetics. Study authors report
that squats activate the erector spinae muscle group four times more than
planks! Spine muscles also play a major role in standing up straight, which
means squats can also help improve posture.
4. Squats Bolster Your Brain
Did you know that squats also
benefit the brain? Indeed, a vigorous squatting regime actually sends signals
to your mind instructing it to kick things into high gear. Research published
in Frontiers in Neuroscience reports that any weight-bearing leg exercise
sparks the creation of new nerve cells in the brain—which help fight stress,
improve learning, and boost overall adaptation.
"It is no accident that we
are meant to be active: to walk, run, crouch to sit, and use our leg muscles to
lift things," comments study co-author Dr. Raffaella Adami from the
Università degli Studi di Milano, Italy. "Neurological health is not a one-way
street with the brain telling the muscles 'lift,' 'walk,' and so on." And
for more life-changing exercise advice, see here for the Secret Exercise Tricks
for Keeping Your Weight Down for Good.
