Weight Training Facts for Fat Loss
When you’re trying to lose weight, there are a million voices telling you what to do. From miracle pills to super foods, there’s a seemingly never ending supply of get-fit-quick schemes ready to drain your bank account.
Ultimately though, losing weight isn’t about swallowing the right pills, it’s about one simple equation energy in vs. energy out. If the energy out is higher than the energy in, you’ll lose weight.
Weight training has now truly entered the popular exercise consciousness over the last decade and is now regarded as a highly rated part of any fitness plan, but can it help you lose weight? The answer is, of course, yes. Here are some tips to help you use weight training to augment your fat loss routine.
- Weight training increases resting metabolic rate
Traditional weight loss exercises focus on cardio, because that’s where the majority of fat is burned. However, it complete ignores the fact that increased muscle mass increases your Resting Metabolic Rate (RMR)
Put simply – muscle burns fat. It’s a common phrase you’ll hear around the gym, but it’s true.
Adipose tissue (fat) takes no energy to sit on your body, which is why it stays on your body until you exert enough energy to start using it as your energy source. Skeletal muscle tissue, on the other hand, requires energy to maintain itself. To merely rest on your body, each pound of SMT uses between 30 and 60 calories per day. That’s no small number, and with multiple pounds of muscle added to your frame means that automatically, you’ll be using more energy.
Paired with cardio, that means faster weight loss and better definition when those pounds do fall away.
- Light weight training keeps burning calories after you stop
Weight training doesn’t quite have the same fat burning power as cardiovascular exercises, but it does have a number of interesting properties. In particular, weight training keeps your metabolism at an elevated level for about an hour after you’re done.
That might sound like a small benefit, but when you’re trying to lose weight, every little helps. As such, we’d always recommend ending your workout with a blast of weight training.
- High-rep strength training boasts amazing EPOC rates
Cardio burns calories and fat whilst you’re performing it, but high-rep strength training has what we call a high EPOC rate. That stands for “Excess Post-Exercise Oxygen Consumption” and, put simply, it referrers to how long your metabolism rate is elevated after your exercise.
Unlike light weight training which boosts your metabolic rate for an hour, high-rep strength training boosts it for up to 38 hours, according to research. In bodybuilding circles, this kind of exercise is known as “cutting up” as it builds muscle mass at the same time as burning excess fat – something that’s very hard to do.
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