Strength Training To Maximize Fat Loss and Calories Burned

The Relationship Between Weight Lifting and Calories Burned

When it comes to losing weight and getting in shape, two of the most common strategies are cardio exercise and strength training. Cardio is well-known for burning calories and fat, but what about lifting weights? Can pumping iron also help you lose weight? Let's take a closer look at the relationship between weight lifting and calories burned.

How Strength Training Burns Calories

While cardio often burns more calories per session, lifting weights can also be an effective calorie burner. Here's a breakdown of how strength training burns calories:

• The work required to move the weight burns calories. The more total weight moved, the more calories burned.
• Your body will continue to burn calories after weight lifting. This is known as EPOC (excess post-exercise oxygen consumption).
• Lifting weights helps build muscle. The more muscle you have, the more calories your body burns at rest.

The number of calories burned during strength training depends on a few key factors:

• The exercises performed - Compound exercises like squats tend to burn more calories than isolation moves.
• Weight and reps - Using heavy weights for lower reps maximizes calorie burn.
• Rest periods - Shorter rest periods increase EPOC.
• Total workout duration - Longer training sessions result in more calories burned.

While cardio burns more calories per session, research shows combining strength training with cardio is an effective strategy for weight loss. One study found that participants who did both lost more fat than those who only did cardio.

The Afterburn Effect

One of the ways that strength training contributes to fat loss is through EPOC, or the afterburn effect. After an intense weight lifting workout, your metabolism remains elevated for up to 48 hours. Your body requires extra energy in the hours after exercise to restore physiological systems and processes to their resting levels.

Research indicates that weight training can significantly boost EPOC compared to cardio. One study found that participants burned an extra 4% calories for 22 hours following resistance training. Other research shows the afterburn effect from lifting weights can lead to an additional 100 calories burned.

Building Muscle for Permanent Changes

Gaining muscle is one of the main benefits of a strength training program. Unlike fat, muscle is metabolically active, meaning it burns calories even at rest. The more lean muscle you have, the more calories your body burns around the clock.

Research confirms that increases in muscle mass contribute to long-term weight loss. One study followed participants over a 10-month strength training program. At the end, those who gained muscle lost 8.8 pounds of fat while also increasing their resting metabolic rate.

Lifting weights provides permanent changes to your body composition. Cardio only burns calories while you are exercising, while adding muscle allows you to torch more calories continuously by changing your body.

Strength Training Complements Cardio

Combining regular cardio and strength training is a time-tested fat loss strategy. Aerobic exercise is effective for burning calories and body fat. But combining it with a well-designed strength training program offers additional metabolic benefits.

Research shows that doing both cardio and strength maximizes fat loss compared to each alone. A thorough review found that combined aerobic and resistance training is best for improving body composition.

Cardio and weights work through different mechanisms for better overall results. Lifting keeps your metabolism fired up, while cardio creates an ongoing calorie deficit. Together they can help you lose fat while preventing muscle loss.

Designing a Program for Fat Loss

If your goal is to lose fat, you'll want to design your strength training program properly. Follow these guidelines for maximum fat-burning results:

Focus on Compound Exercises

Compound movements like squats, deadlifts, rows, and presses burn more calories than isolation exercises. They involve large muscle groups and challenge your cardiovascular system. Build your program around compound lifts to maximize calorie expenditure.

Lift Heavy Weights

Lifting heavy weights for lower reps like 3-5 is ideal for fat loss. This allows you to burn more calories per session while building muscle. Make sure to progress weight and challenge yourself.

Minimize Rest Between Sets

Shorter rest periods of 1-2 minutes boost EPOC. They keep your heart rate up while allowing you to lift heavy weights. This equates to more total calories burned during and after your workout.

Train Multiple Muscle Groups

Workouts that train both your upper and lower body increase total calorie burn. Exercises like squats, deadlifts, rows, and presses maximize muscle activation. Try full body workouts 2-4 days per week.

Add High-Intensity Intervals

Adding short cardio bursts between your lifts increases calorie expenditure. Try hill sprints, rowing, battle ropes, or jumping jacks to boost fat burning.

Nutrition Support for Fat Loss

To fully maximize fat loss, proper nutrition is key. Follow these diet strategies alongside your training:

Maintain a Calorie Deficit

You must burn more calories than you consume to lose weight. Use an online TDEE calculator to estimate your maintenance calories. Aim for a 300-500 calorie daily deficit for safe, sustainable fat loss.

Increase Protein Intake

Consuming adequate protein helps preserve and build muscle while dieting. Aim for 0.7-1 gram per pound of body weight. Spread protein intake evenly throughout the day.

Reduce Refined Carbs

Minimizing added sugars and refined grains can improve body composition. Focus on whole foods like vegetables, fruits, beans, lentils, whole grains and lean proteins.

Watch Portion Sizes

Overeating can sabotage fat loss, even healthy foods. Measure portions and use a food scale to keep calories in check. Be mindful of servings, especially with calorie-dense foods.

Stay Hydrated

Drinking water supports fat loss. Dehydration can slow metabolism. Aim for around a gallon of water daily to enhance fat burning.

Sample Workout To Burn Fat

Here is an effective full-body strength workout to maximize calorie and fat burn:

Warmup - 5 minutes light cardio

Workout:

• Barbell Squats - 4 sets x 6-8 reps
• Bench Press - 4 sets x 6-8 reps
• Bent Over Rows - 4 sets x 6-8 reps
• Overhead Shoulder Press - 4 sets x 6-8 reps
• Romanian Deadlifts - 4 sets x 6-8 reps
• Lat Pulldowns - 3 sets x 8-10 reps
• Walking Lunges - 3 sets x 12 reps each leg
• Plank - 3 sets x 30 seconds

Minimize rest to 60 seconds between sets. Perform this full body workout 2-3 days per week, with at least a day of rest in between sessions. You can add 10-15 minutes of cardio after 2 or 3 sessions if desired.

Additional Tips for Fat Loss

Here are some additional tips to maximize fat burning from strength training:

• Track your body composition - Use methods like scales, pictures, and measurements to assess progress.
• Be patient - It takes consistency over time to lean down, with or without exercise.
• Progress your training - Increase weights and challenge yourself as you get stronger.
• Allow for rest and recovery - Take 1-2 rest days between intense sessions.
• Reduce stress - High cortisol levels can stall fat loss.

Consistency with your diet and exercise program is key. If you stall, assess your calorie intake and recovery habits. With patience and proper programming, strength training can effectively support fat loss goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.