Bodybuilding weight loss? Expert clarifies myths and truths

Nowadays, most people already know the main benefits related to the practice of bodybuilding, both for men and women. However, the subject still causes many doubts and even generates some myths.

Some of the most recurring questions are: “does bodybuilding lose weight?” and “is it really suitable for women?”.

And to check the answers, it is important to understand this activity as a whole, evaluating how it works and, then, what benefits are felt with its daily practice.

Top 14 benefits of weight training

Below, Wellington Pereira Romão, a physical education professional from the Just Fit Academies network, explains the benefits of weight training:

1. Enables lean mass gain;
2. Tones the muscles;
3. It helps in burning calories and speeds up metabolism;
4. Improves muscular endurance;
5. Contributes to the prevention and control of diseases such as osteoporosis (which even has the highest incidence in women);
6. Helps prevent spinal problems;
7. Strengthens the lower back, thus reducing possible local pain;
8. Helps in the treatment of diabetes allowing a better balance of blood glucose;
9. Helps to lower blood pressure;
10. Assists in the rehabilitation of people with heart problems;
11. It is often used as a postoperative rehabilitation tool for meniscus, ACL, cuff, collateral ligaments, among other cases;
12. Improves posture;
13. Increases self-esteem;
14. Allows for greater socialization.

“Therefore, for both men and women, weight training has enormous benefits, and it can even be said that it is something essential in modern life”, says Romão.

But after all, does bodybuilding make you lose weight?

The answer to what is probably the biggest question about bodybuilding is: yes. “Bodybuilding is a great ally in fat loss, because muscles, when required, need a large amount of energy, thus spending more calories. It is also worth noting that the human body spends more calories at rest in a person who has a greater amount of muscle mass than in another who does not have as much muscle mass. Therefore, the work of muscle development is essential when it comes to weight loss”, explains Romão.

But is it impossible to lose weight without weight training? No… “It is possible to lose weight without doing weight training, however, increasing muscle mass accelerates the body’s energy expenditure even when you are not training, that is, at rest (at home resting), as weight training provides this. On the other hand, aerobic work (treadmill, bicycle, transport or any other) does not provide the body with the same expense when we are at rest”, highlights the physical educator.

And would it be possible to lose weight doing only weight training? “Yes, it is possible, because we have many ways to do a bodybuilding program, where we can achieve high caloric expenditure. However, the combination of weight training and aerobic exercises is the perfect way for those who want to lose weight”, says Romão.

Can bodybuilding “get fat”?

One of the biggest myths, which, unfortunately, has been propagated for a long time, is that only those who want to “get strong” should work out. This came to cause some fear, especially in women, so even today it is very important to emphasize the benefits of bodybuilding for women as a whole and even in the weight loss process.

“Sometimes, when a woman starts to gain a little muscle mass, she thinks she’s ‘getting too strong’, but she’s not really considering that she might still have a ‘fat layer’ around her musculature… So she you may think your arm or leg is getting too big”, says Romão. “But, it is worth mentioning, each training has its specificity, such as conditioning, resistance, hypertrophy… So, women should be calm and simply expose their goals to the physical education professional, who will assemble the training according to their needs. with your goals and physical fitness”, he adds.

Another frequent concern in this regard is the weight on the scale, since those who do weight training correctly will gain lean mass – which, naturally, will reflect on the weight on the scale (not least because muscle mass is denser than fat mass). But gaining lean mass is very positive and is exactly what will help you burn fat faster!

In order not to get stuck on the scale, it is very important to do a body composition assessment, which will indicate exactly what your gains are being with bodybuilding.

What physical activities are recommended to lose weight?

There are currently no excuses for not exercising! There are physical activity options for all tastes and goals. And the most interesting thing is that most of them can/should be associated with bodybuilding. Check out examples below:

Running

This is one of the best known and most effective activities for those who want to lose weight. “However, we cannot forget its intensity, so that another training target is not prioritized… Because, in weight loss, what we seek is to try to use fat as a source of energy, prioritizing its burning, and not physical conditioning itself”, says Romao.

“Running is an excellent ally and should be associated with weight training, however, it should be done after weight training, as the priority is to maintain or increase muscle mass, in order to optimize energy expenditure at rest. Doing the reverse process (first running and then weight training), the weight training work will probably not be carried out as efficiently”, says the physical educator.

Spinning and jumping classes

Romão explains that these modalities use a lot of oxygen, leaving the metabolism very accelerated and contributing to the burning of calories even after training. “The practice of weight training in this case is interesting, but on alternate days, because these modalities (spinning and jumping) are already quite intense”, he says.

Functional exercises

According to Romão, functional exercises are efficient in the weight loss process, as “potent” exercises are usually combined, such as running, jumping, squatting at high intensity. “And, by working all muscle groups, there is not necessarily the need for this type of training to be combined with weight training”, he says.

Swimming and water aerobics

“Swimming and water aerobics are good options for those who prefer and/or for those who cannot do impact activities and weight training, in addition to being strong allies in the weight loss process”, explains Romão.

When choosing a physical activity, it is very important to choose the one you most identify with, so that you maintain consistency and pleasure with the practice.

Now you know that weight training, among other activities, is a great ally in the weight loss process. To practice it safely and successfully, it is essential to have the guidance and follow-up of a qualified professional.

It is also worth noting that no result “appears overnight”. Therefore, as in the case of other physical activities, it is necessary to have patience, perseverance and focus to achieve the desired results.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.