Resistance Training Benefits

Resistance training is what its name states, training with resistance. Resistance is something that is opposite to the natural movement of object. Like lifting, the natural path of the weight is towards the ground, but we train by fighting the resistance. We lift the weight in the opposite direction of the natural motion. The idea with the resistance training is that the muscles will work the hardest under resistance. It is also called strength training or weight training. The muscles contract opposing the resistance and that helps build strength, endurance and muscle size. We will discuss some benefits of resistance training and some resistance training examples in this post further.

Resistance Training Benefits

Types of Resistance Training

Well there are basically two types of resistance training and 1 new addition to them done not very long ago. All these training types defines what the muscles are doing while they are under resistance.

  1. Isometric Resistance Training

    Isometric resistance training stands for the training where the actual muscle length does not change and there is no movement at the joints as well. These are basically exercises that makes us hold our position throughout the movement. Just like in plank, where we hold our position to strengthen core muscles. Wall sit for legs lets us hold the bend position to put emphasis on legs. The benefits here are that the longer you hold on the position, the harder the resistance will be. The overloading process is very easy.

  2. Isotonic Resistance Training

    It is the common training technique done with free weights. The normal exercises that involve dumbbells and barbells and other weights are part of isotonic resistance training. In this type of training, the resistance is created by shortening the length of the muscle aka squeezing the muscle. Continuous squeezing and lengthening the muscle will create microfiber tear in the muscle adding size an strength. You can progressively overload the muscle by adding weights.

  3. Isokinetic Resistance training

    This kind of resistance is created with machines. The harder you push against the machine, the harder it pushes back. You can create a constant resistance through weights. The machines are built to incorporate the full range of natural motion that beginners will find easier to perform.

Health Benefits of Resistance Training

Resistance training has whole lot of benefits to health. You are actually strengthening your weak muscles and preparing for longevity. The problem starts when we go against the way our body is meant to be. Some of the benefits of resistance training are as below.

  • Improved strength and appearance
  • Maintains flexibility and balance as you age
  • Maintain healthy body weight
  • Increased stamina and core strength
  • Corrects posture
  • Prevents chronic disease due to bad eating or posture
  • Improved bone density
  • Balanced sleep pattern
  • Increased mental focus and decision making capability
  • A happy and fresh mood

Also Read: Fat to Fit

Resistance Training Examples

There are many examples of resistance training. You don’t necessarily need to visit gym to training your muscles. You can perform exercises even at home to strengthen and add size to your frame.

  • Free weights: All the classic training styles with dumbbells, barbells and kettle bells.
  • Medicine balls or sand bags: Weighted balls or sand bags to perform different moves can increase your strength.
  • Exercise machines: The machines that can help you perform the exercises targeting certain muscle groups. They have adjusting seats and handles.
  • Resistance Bands: These bands help your work with increasing tension when you pull the ends apart . They are portable and will provide resistance throughout the range of motion.
  • Suspension exercise: You suspend on a rope or similar setup where you are suspended and need to stabilize your muscle.
  • Body Weight: Squats, push ups, pull ups etc. are pretty good body weight exercises. You can perform these anywhere at anytime.

Basic Principles

There are few basic terms that you need to take care of in resistance training.

  • Program: The routine that enlists the exercises that you will be doing for each body part.
  • Repetition: Number of times you will be performing the exercise from the moment you lift the weight to putting it back.
  • Sets: How many times you will be performing each set of repetitions.
  • Rest: Time between sets.
  • Variety: different ways you can target your same muscle.
  • Progressive overload: Increasing the volume of workout either by increased weight or by increasing repetitions.
  • Recovery: Time required for the muscle to heal after an intense session of workout.


Your health is the first priority. Resistance training benefits you to work harder to achieve a healthier mind and body. These are few of the benefits of resistance training. No matter what type of training you perform, be sure to put health on the first priority.


Fat to Fit

Every overweight person has just one concern, “This is too much”. Every normal person thinks, “Wish I could get fit”. All other thin guy thinks, “Damn, wish I could get to put on some muscle like that guy”. We conclude from these facts that wish is never ending feeling, so is fitness. If you take going fat to fit as a fitness goal, then you will get there for sure, but will it sustain?

fat to fit

Fat to Fit, Goal or Lifestyle

Lets talk about what going fat to fit should look like for you. It isn’t hard to lose weight, nor it is hard to put on some. This body type and that body type, don’t get terrified by this statements. A slight adjustment here and there can make it happen. First and foremost, fitness should be your lifestyle change, not a goal. You should be able to sustain that fitness for your lifetime not for few duration.

If you make fitness a lifestyle change, you will enjoy the benefits of being fit all your life. It doesn’t by any how mean that you need to have six-pack abs or workout 6 hours a day. It simply means a balanced and stable mind and body health. Being obese isn’t a crime, it is only some imperfection in your lifestyle. Slight change and you can change your whole lifestyle.

Also Read: Deficit Calories to Lose Weight

Tips to Go Fat to Fit and Stay Fit

Following bodybuilders, making them our idol is common thing. We copy their style, their looks, workout, eating habits. But we forget their dedication, their hard work, challenges they faced, their patience. Some key tips that you can follow to sustain your fitness are as follows:

  • Make it lifestyle
    Don’t just workout because you are free. Don’t just eat healthy because you have nothing else to eat. Unless you engrave fitness and healthy mindset in your lifestyle, your efforts are likely to get wasted. There are many excuses that one can think of to get off track but not a single 1 to get back up. According to some research, a normal person requires about 21 days in average to make anything a habit.¬† Give yourself this much time to make change at least.
  • Control your mind
    Be focused. A well focused mind can perform better, we all know this. We have a lot of distraction these days. We sit online to do work and end up surfing social media. If you truly want to achieve and sustain fitness in your life, discipline is the first rule. Be disciplined in eating, follow your routine, manage your schedule well. When mind starts controlling you, it then when things start slipping out of hand.
  • Don’t hesitate trying
    We watch all over the internet all new techniques. Healthy and natural techniques as watched less often because the offer slow growth whereas others are promising and fast. We just don’t follow some advice because we hesitate trying them in first place. Don’t hesitate trying new things, you never know what might work out to your body type.
  • Try your best to stay natural
    By natural I mean stay off the products that offer faster result and mess with your system. If anything promises you faster results, be sure to check their side effects as well. Bodybuilders, actors, etc. take performance enhancing drugs yet sustain health while there are more side effects to natural person, why? It is because we only look at the better part and neglect rest. Performance enhancing drugs require proper PCT (Post Cycle Therapy) which we don’t know about and ruin our health. It is better to stay natural and sustain health than achieve a certain goal and struggle rest of the life.
  • Enjoy the Journey
    It is journey not the destination that matters. Enjoy every bit of the journey. Make fitness your passion not hobby. When you start realizing how being fit can make you perform well, you will enjoy every bit of your goal.


I have seen people who just want to lose weight to look good in an event. Some lose weight to be ready for summer. Some to impress female while some just out of curiosity. Change is important, it is a truth of life that happens and has good reason for it. Your lifestyle is reflection of what your personality looks like. Go fat to fit not just to get rid of the weight, but to get rid of the old you and your mentality. Eating healthy will make you look younger, your habits change, you wake up fresh. Healthy lifestyle will make you sharp. It is better done then read. Switch to go from fat to fit and never return back again.

Deficit Calories to Lose Weight

You body is just like a vehicle with carburetor. When you provide fuel, your vehicle runs well. When tank is empty, the vehicle goes into reserve. Your body as well until you feed yourself, it will functional normally. Excess food will be stored as fat and rest will be utilized in daily activities. When your intake is less than output, your body will use the reserve fuel, Fat. Lets discuss how you can deficit calories to lose weight.

What is Calorie Deficit?

Whenever your input is less than the output, there is a deficit. In terms of food as well, when you eat less than you burn, you create calorie deficit. It is also true when you spend more than you actually eat.

A caloric deficit is shortage in amount of calories consumed relative to the amount of calories required for the maintenance of current weight. It can also be created by burning off calories more than you actually eat. If you can create a deficit of 3500 calories per week, you can lose 1 lbs of body fat. To reduce 1 kg of body fat, you will have to deficit 7000 calories.

Deficit Calories to Lose Weight

How Calorie Deficit Works?

Deficit is creating imbalance between the input and output calories. When you consume more than maintenance calories, you create a calorie surplus. Calorie deficit happens when you consume less than maintenance calories.

To maintain a certain body mass, body needs certain calories to fuel the body aka maintenance calories. Fat, that we often want to get rid of, is the natural energy reserve of our body. Our body in terms of emergency can break down those fat cells and provide energy to the body. 1 lbs of fat accounts to 3500 calories. So, if you can just create a shortage of 500 calories a day, keeping other macro nutrients in check, you can lose 1 pound of body fat in a week.

As we know, carbohydrate is the energy source for our body, so creating deficit also means taking in less carbs during your cutting period and keeping the protein intake same. In this way, you utilize fat for energy more and maintain the lean mass as well.

Methods to Create Calorie Deficit

There are few ways to do so. You can create an actual deficit or confuse the body creating an illusion of deficit. Some of the methods are:

  • Consuming less
    Knowing you maintenance calories, you can create a calorie deficit just by decreasing the intake. To maintain lean body mass, decreasing the carbs in the meal would be ideal. Keeping protein intake high will ensure saving your muscle mass. When you consume less, your body will have to utilize fat to fuel itself.
  • Spending more
    Calorie deficit can also be created by spending more calories than you consume. Either way, there is shortage of calories and body fat is utilized. You can spend more by exercising, performing HIIT cardio and others. Some substances like caffeine can increase the calorie expenditure by increasing the physical activity level, and increasing the heat output.
  • Intermittent Fasting
    Intermittent fasting is considered as creating calories deficit to lose weight. Well, I like to call it more like changing your body’s way of working with calorie. While intermittent fasting, you eat within certain time frame and don’t consume anything rest of the time. In fasting mode, your body holds onto the energy window, spending throughout the day. You are ultimately creating a shortage of calorie even if you are consuming well over your maintenance calories. The diet should be clean and healthy though.
  • Water Fasting
    Water fasting isn’t just a calorie deficit, but a total shut down of calorie intake. You feed on water all the time and as we know, there are no calories in water. Though it kind of looks off topic, but it too is creating deficit right. You carry on your daily task despite of not eating anything.

Also Read: How to Maintain weight After Losing It

Benefits of Calorie Deficit

There are many benefits to calorie deficit diet. Some of them are:

  • You lose fat when your diet is in check.
  • As fat molecules are larger than muscles at same weight, you will look leaner.
  • You can maintain healthy weight and fat level in your body
  • Healthy lifestyle can be sustained
  • Less and healthy food will stress your digestive system less.
  • Healthier heart.


Hence, these are few of the tips on calories deficit to lose weight. You can create deficit in multiple ways and get your desired body shape. You can create a healthy lifestyle and maintain healthy weight after you are done with calories deficit to lose weight and want to maintain that weight.