From source to source, there’s a plethora of information available about fat loss, from Weight Watchers to weight training, from cardio to calorie cutting; there’s a never-ending list of things you can find on your mission to drop some pounds.
Most people look to cardio as a direct link to losing fat, and while there are benefits to cardio for fat loss, the secret lies in weight training.
Five reasons why weight training is effective for fat loss includes:
- Muscle mass burns calories
- Improved insulin sensitivity
- Easier to lose fat in later life
- Enhanced bone strength
- Combat chronic disease
We shall cover these reasons in more detail below so you can integrate weight training into your fat loss journey.
Why weight training is often overlooked
Many individuals overlook weight training in their pursuit of fat loss, often due to the widespread belief that it solely builds muscle without contributing to fat reduction. While it’s true that you may see an increase on the scale—since muscle is denser than fat—the actual amount of body fat can significantly decrease.
Older theories behind losing fat emphasise doing lots of cardio and delaying meals. With this kind of plan, your body’s cortisol levels (a stress hormone) skyrocket, which can potentially lead to fat gain – not what we want!
Still on the fence? Read on to explore why you should consider replacing the treadmill with weight training for more effective fat loss.
Muscle mass burns calories
During a typical hour of weightlifting, the average person can burn between 180 to 300 calories. While these numbers may seem modest compared to cardio, a 2018 study revealed that weightlifting can elevate an individual’s basal metabolic rate (BMR) for up to 48 hours post-workout. This means your body continues to burn more calories at rest, further contributing to the calorie deficit essential for fat loss.
Muscles require energy
Moreover, muscle tissue is metabolically active, meaning it requires more energy to maintain than fat tissue. For every pound of muscle gained, your body burns approximately 6 to 10 additional calories per day, even when at rest.
“Muscles are fat-burning machines,” says Wendy Batts, M.S., assistant professor of exercise science at PennWest California. “So the more muscle you have, the more calories you’re going to burn.” “Calories are just a measure of energy,” and during exercise, having more muscle mass will increase your total calorie burn because your body needs to produce more energy to support the increased rate at which your muscles are contracting.
This cumulative effect of increased muscle mass can also significantly enhance your overall metabolic rate over time.
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Improved insulin sensitivity
In addition to its long-term benefits, strength training also leads to improved insulin sensitivity and hormonal balance, both of which can aid in more efficient fat loss. Incorporating weightlifting into your fitness routine not only helps in building muscle but also fosters a more resilient and capable body, enhancing your ability to perform daily activities and reducing the risk of injury.
Ultimately, while cardio exercises are excellent for immediate calorie burning, integrating strength training can provide a dual benefit by elevating your metabolism long after the workout is complete. This makes weightlifting a vital component of any effective fat loss strategy, allowing for sustainable results.
Easier to lose fat later in life
Keeping the previous points in mind, we hope you’re beginning to recognise the advantages of weight training not only for fat loss but also for overall health in both the short and long term.
As we age, our calorie-burning capacity tends to decline, making it crucial to focus on maintaining muscle mass for effective fat loss. Research indicates that “after age 30, you may lose as much as 3 to 5 percent of your muscle mass each decade.”
While the exact reasons for this decline are not fully understood, research suggests it is likely due to the body becoming more resistant to the hormones that facilitate protein synthesis—the process by which cells produce proteins essential for muscle growth and maintenance.
Other reasons for weight training
Fat loss is not the sole advantage of weight training; alongside building strength, it can positively impact various aspects of daily life.
Enhance bone strength
Incorporating weight training into our routines can enhance bone strength and increase bone density, which is crucial as we age. Our bones naturally lose density over time, so adopting a strength training regimen can help mitigate the risk of bone-related conditions such as osteoporosis in later years.
Furthermore, developing muscular strength enhances joint stability and overall balance, reducing the likelihood of falls and supporting your independence in later life.
Combat chronic disease
Weight training also plays a role in combating chronic diseases, including type 2 diabetes and heart disease, among others. A study published in the American Journal of Lifestyle Medicine found that individuals who engaged in strength training were able to lessen the severity of certain symptoms associated with their chronic conditions.
Our Fat Loss Blueprint
Training:
A holistic approach to weightlifting and fat loss combines weight training, nutrition, sleep, and daily activity. By weight training 2-3 times a week, you can build muscle, which in turn increases your resting metabolic rate, allowing you to burn more calories even when at rest.
Diet:
Nutrition plays a critical role, as maintaining a calorie deficit of 300-500 calories below maintenance is vital for steady fat loss. Prioritising protein intake (1.6-2g per kg of body weight) aids in muscle growth and repair, while also helping you feel fuller longer.
Rest & Recovery:
Adequate sleep (7-9 hours nightly) is the best “supplement” for recovery and overall well-being, making it a crucial component of your fat loss strategy. Additionally, increasing your daily activity through simple changes, like walking more and taking the stairs, can further enhance calorie burn.
Finally, it’s important to remember that fat loss is a gradual process; quick fixes are often unsustainable. Committing to these principles will not only support effective fat loss but also promote lasting lifestyle changes for improved health and fitness.
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Written by Sam Warburton.