Diet changes and cardio exercises are two of the most effective ways to lose some pounds. However, there is another way to burn fat by working out — strength training. It might not be an obvious solution, as lifting weights is usually more associated with increasing muscle mass than losing weight. Still, it can be highly beneficial for burning calories efficiently.
While cardio makes you burn calories only while you’re performing, strength training has a so-called afterburn effect — thanks to oxygen debt, also known as EPOC (excess post-exercise oxygen consumption). It means your body will take longer to recover from such training, keeping your metabolism elevated and burning calories and fat for many hours after you stop exercising.
Below, you will find the essential information on how to use strength training for fat loss and what to include in your program to achieve the best results. Check this out!
Warm-Up and Cool-Down
Strength training is a lot more demanding than cardio. Therefore, you should prepare your body for the workout and make sure that your joints are ready for the impact of the weights.
The warm-up takes care of both — starts with stretches and then increases the heart rate through aerobic exercises. On the other hand, the cool-down consists of stretching but at a lower intensity. This way, you ensure safety during your strength training, as well as enhance fat burning after your workout.
Furthermore, you can consult your doctor if this form of training is suitable for you and contact a medical diagnostic company to conduct some health tests before you fall into your training regime. Thanks to this, you can burn fat effectively without worrying about your general health.
Modify the Exercises
If you want to use strength training for fat loss and lose weight faster, you might want to add some cardio exercises to your program. For example, after your main strength training routine, use some cardio machines such as an elliptical trainer or a treadmill to burn more fat before going home. You can also cross-train by running during your strength sessions.
Besides cardio, you can also use some HIIT (High-Intensity Interval Training) exercises to get better results. As they are highly intense, they burn more calories than steady-state cardio and are very useful in burning fat efficiently.
You could also implement supersets in your program — working on several muscles in the same exercise set. For instance, you can do squats and pushups together or pull-ups and planks. Then, rest for 60 seconds and repeat.
Try Resistance Bands and Free Weights
Resistance bands are becoming more popular nowadays as they are easy to transport and store. They are perfect for people who don’t have a gym membership.
Overall, resistance bands are great for developing core muscles in the arms and legs, making them ideal for fat loss purposes. Some studies show that they are even more effective than free weights. You can easily find instruction videos on YouTube and learn how to use them properly.
Free weights are another great alternative if you don’t have access to a gym. While they are more expensive, they can deliver better results. They also increase the intensity of your training, which is beneficial for fat burning.
Use High Weight, Low Reps
When it comes to strength training for fat loss, you don’t need to use long sets. Instead, use heavier weights and low reps to enhance the afterburn effect of your workout. Also, make sure that you’re lifting weight while maintaining good posture — this is the only way to get the results you want.
If the weights are too heavy for you to do your set properly, lower it a bit. Additionally, warm up with lighter weights to avoid injuries.
Don’t Forget About Nutrition
Last but not least, you should remember that diet plays a vital role in losing weight effectively. Lifting weights won’t help you much if you keep eating junk food and drinking too much soda and alcohol.
Ensure that you eat as many healthy foods as possible, such as fruits and vegetables, whole grains, nuts and seeds, lean meat and fish, low-fat dairy products, and eggs. Also, you should limit your sugar and carb intake. This way, you will not only lose fat but also prevent overeating and keep the muscle mass that you’ve gained through strength training.
Final Word
Strength training is highly beneficial for fat loss and can be an ideal solution if you’re not a fan of cardio exercises. It also increases your metabolism and burns more calories even after your workouts are over. As a result, it is the perfect solution if you are after a muscular body.
Nevertheless, it’s essential to warm up and cool down properly, modify the exercises, and use resistance bands to achieve the best results. Besides that, remember to include some cardio in your program as well as eat healthy food. This way, you will burn fat faster and get the body you’ve always wanted.
