Number of sets and repetitions | Strength training and weight loss

Number of sets and repetitions

Comparing endurance sports with strength training in terms of weight reduction, the following conclusions can be drawn. Strength training tends to build muscle, whereas endurance training can lead to muscle loss, as some muscles are not or hardly ever used. The movement patterns are too one-sided in endurance sports to always use all muscles effectively.

During weight training, an additional 1500 kCal can be burned every month by building up 2.5 kilograms of muscle mass. It is clear that strength training is a very effective method for weight reduction, because the basal metabolic rate can be increased up to two days after a workout thanks to the afterburning effect, and because the increase in muscle mass also means an increase in the basal metabolic rate. Of course, you should maintain your diet, or change it so that it is a balanced healthy diet.

It is especially important that the calories consumed per day are higher than the calories ingested through the diet. If you are overweight and have just started a weight training program, don’t be surprised if after a few weeks not too much has been added to the scales. Since strength training builds muscle mass, it is possible that you will hardly lose any weight at first because muscles are built up and fat is broken down.

The reduction is therefore initially limited. Only after a certain point does the effectiveness of the weight training become apparent and you lose weight steadily and healthily, can reduce your fat percentage in the body composition.