Over the course of my wellness coaching career, I have gotten many questions from prospective clients about which type of exercise is the best for body fat loss. Research shows that to lose total body fat the quickest, strength training needs to be the show’s star. This is because lean muscle tissue helps you increase your resting metabolism rate which creates the “afterburn” that many other fitness programs promote in their marketing. So, if you’re wondering what to do next to achieve your body composition goals…incorporate strength training into your weekly routine for the best type of exercise for fat loss.
When building a lean, healthy physique, many think about cardio exercises like running, cycling, or swimming. While cardiovascular workouts are important, strength training is often overlooked, which is the best type of exercise for fat loss. In this post, I’ll explain the powerful benefits of strength training and how it can help you maximize fat burn and boost your overall health to increase your longevity.
The Physiology of Strength Training and Fat Burn
One key reason strength training is so effective for fat loss is its impact on muscle mass. When you strength train and build lean muscle tissue, you increase your resting metabolic rate (RMR)—the number of calories your body burns even at rest. This is the biggest contributor to your daily caloric output and needs to be considered with your nutrition plan to make sure you aren’t overeating or undereating.
Here’s how it works: Muscle tissue is metabolically active, requiring energy (calories) to maintain and repair itself. The more muscle mass you have, the more energy your body needs to sustain it, even when you’re not exercising. This elevated RMR leads to greater daily fat burn as your body taps into stored fat for fuel.
Here is a great article to refer to to learn more about metabolism and how it is correlated to lean muscle tissue or how it increases fat burn at rest. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
In contrast, fat tissue is relatively metabolically inactive. The more fat mass you have, the fewer calories your body needs to maintain. This can create a vicious cycle where excess fat leads to a slower metabolism, making it even harder to lose weight.
By prioritizing strength training and building lean muscle, you can break this cycle and unlock your body’s natural fat-burning potential. Studies have shown that 2-3 weekly strength training sessions is the best type of exercise for fat loss and can significantly increase RMR and lead to substantial fat loss over time.
Getting Started with Strength Training
If you’re new to strength training, don’t worry – there are plenty of simple ways to get started. Here are a few tips:
- Bodyweight exercises: Start with basic bodyweight exercises like push-ups, squats, lunges, and planks. These are a great way to build strength and muscle without any equipment.
- Free weights: Incorporate free weights like dumbbells and resistance bands into your routine. Focus on compound exercises that work multiple muscle groups, such as deadlifts, rows, and shoulder presses.
- Structured programs: Consider following a beginner-friendly strength training program. You can contact me for a customized monthly program based on your goals and fitness level.
- Consistency is key: Aim for 2-3 strength training sessions per week, and be patient with the process. Building muscle and strength takes time, but the benefits are worth the wait.
- Feel Free to Explore the Monthly Online Fitness Programming Services that I offer includes a Personalized Nutrition Plan, by clicking here: https://restoreyourbodyhealth.com/shop/
Strength training is a powerful tool for fat loss and overall health, but it can be intimidating because it carries a risk of injury if not done properly. Building lean muscle mass can boost metabolism and unlock your body’s natural fat-burning potential. Whether you’re a complete beginner or an experienced lifter, incorporating strength training into your routine can help you achieve your fitness goals and feel your best for a lifetime.
Start exploring the world of strength training today and experience the transformative benefits for yourself.
I know you won’t regret it!