When people try to lose weight and burn fat, many just turn to cardio. While cardio training is very important, strength training can help you achieve your fat loss goals in a short amount of time.
When structured correctly, a weight lifting regimen can be an incredibly powerful tool for losing fat. A healthy diet coupled with strength training will drop the fat off your body while building strength and muscle.
Whether you are just trying to lose a bit of fat or get ripped for the summer, weight lifting can help you achieve your goals. Utilize strength training to boost your metabolism and reach your fat loss goals.
Strength Training Increases Your Metabolism
Strength training has an amazing positive impact on your metabolism. Lifting weights can even boost your metabolism for up to 36 hours after you finish the workout! By breaking down the muscle and forcing your body to recover, the body has a higher metabolic rate for many hours after the workout.
A study performed by the Boston University School of Medicine concluded that strength training promotes fat loss and improves overall metabolic rates. Strength training increases your BMR (Base Metabolic Rate). This means you will be burning more calories when at rest, even when sleeping. Although running and other forms of cardio should be used, weight training can have longer lasting effects on resting metabolisms. Use strength training to boost your metabolism and burn fat while you sleep!
Strength Training Builds Lean Muscle
When used correctly, strength training will add lean muscle mass while burning fat. When you add lean tissue, your body will be burning more calories when at rest. A pound of muscle requires more energy than a pound of other body tissues. Muscle has a greater impact on metabolism and energy expenditure than fat. Some studies even suggest a pound of muscle can even burn an extra 50 calories a day, even at rest!
When you lift weights, you break down the muscle to cause it to rebuild stronger. The process of breaking down the muscle and then the muscle rebuilding burns calories in itself. As you burn fat and build muscle at the same time, you will achieve a better body composition in a shorter amount of time. Not only will the added muscle cause you to burn more fat, but it will provide you with a more toned look!
Start Strength Training
There are many great options when starting a strength training regimen. If you goal is to burn fat in a short amount of time, incorporate HIIT workouts into your training plan. HIIT (High Intensity Interval Training) greatly increases the metabolism and can be performed in a short amount of time. CrossFit is a popular form of HIIT workouts. Check out this article for great examples of HIIT workouts!
Lifting weights 3 times a week is a great place to start as a beginner. By lifting weights 3 times a week, you will start gaining muscle while losing fat. If you are trying to build muscle and strength, do 8-12 sets per body part with 6-12 repetitions per set. If your goal is to burn fat and look more toned, do 8-12 sets per body part with 8-15 reps per set.
While other forms of training may burn many calories during the workout, strength training still utilizes many calories for energy. To burn a large amount of calories while lifting weights, shorten the rest periods between sets. Adding weight or repetitions will also increase the caloric expenditure.
Combine lifting weights, HIIT workouts, and traditional cardio workouts to melt the fat off your body in a short amount of time. Capitalize on the benefits of the 3 different types of workouts and you will become a fat-burning machine.
Strength Training To Burn Fat
Weight lifting can be one of your greatest tools for burning fat. Follow a well designed weight lifting program to get you started. Focus on consuming enough calories to have effective workouts, but burn more calories than you consume. Stick to a healthy diet to reach your goals faster and avoid stunting your progress. Strength training combined with a good diet is a recipe for fat loss!
Do you already follow a weight lifting training program? Have you used strength training to lose fat? Comment below.