How Do I Lose Fat?

Claire P. Thompas working out on gymnastic rings

When trying to lose fat, many people often turn to the treadmill or the elliptical. While cardio is a common favorite for people looking to shed pounds, research increasingly points to strength training as an equally—if not more—effective method for losing fat.  

Contrary to the popular fixation on the number on the scale, the real marker of a healthy transformation is the body’s composition—how much of your weight is fat versus muscle. Let's dive into why strength training is a potent weapon in the battle against fat and how it can be leveraged by anyone, regardless of their fitness goals. 

Understanding Body Composition vs. Weight Loss 

The scale offers a limited perspective—it tells you how much you weigh but not what that weight is composed of. This is why two people can weigh the same but look completely different; their muscle to fat ratio can vary significantly. A more muscular person will look leaner and be healthier even at a higher weight because muscle is denser and takes up less space than fat. 

Therefore, when we talk about losing weight, what we really mean is losing fat. Muscle mass is crucial not only for physical strength and balance but also because it plays a significant role in metabolic health. Muscle tissue burns more calories at rest compared to fat tissue. By increasing your muscle mass through strength training, you can elevate your basal metabolic rate (BMR), which is the number of calories your body burns at rest. 

The Science Behind Strength Training for Fat Loss 

woman lifting weights


Strength training, also known as resistance training, involves exercises that improve strength and endurance by exercising a muscle or a muscle group against external resistance. This includes free weights, cable machines, or your own body weight. The primary benefit of strength training is that it helps build lean muscle tissue. 

Increased muscle mass from regular strength training can boost your metabolism, making your body a more efficient calorie-burning machine. A higher metabolism means that you burn more calories all day, not just during exercise. According to a study published in the Journal of Strength and Conditioning Research, intense strength training can also produce high levels of excess post-exercise oxygen consumption (EPOC). EPOC is commonly referred to as the afterburn effect, where your body continues to burn calories long after your workout is done. 

Moreover, strength training helps improve insulin sensitivity in the muscles, which means the body can use glucose more effectively, reducing fat storage. This is crucial for overall health, especially in preventing type 2 diabetes and maintaining energy levels. 

Incorporating Strength Training into Your Routine 

To effectively lose fat, incorporate strength training into your fitness routine at least two to three times per week. Here’s how you can structure your regimen: 

Full-Body Workouts

Focus on exercises that target multiple muscle groups, such as squats, deadlifts, and bench presses. These exercises are not only efficient, allowing you to work out several muscles in a short period, but they also simulate real-life movements, improving functional strength. 

Progressive Overload

Gradually increase the weight, frequency, or number of repetitions in your strength training routine. This principle encourages continual improvement and helps to avoid plateaus in muscle growth and fat loss. 

High-Intensity Interval Training (HIIT)

Combining strength training with HIIT can elevate the intensity of your workout and increase calorie burn both during and after exercise. This involves short bursts of intense exercise alternated with low-intensity recovery periods. 


Consistency in your workouts will ensure continued progress toward fat loss and health improvements. 

Beyond the Gym: Diet and Lifestyle 

While exercise is crucial, diet also plays a significant role in losing fat. Eating a balanced diet rich in proteins, healthy fats, and complex carbohydrates can support muscle growth and fat loss. Protein is especially important because it provides the amino acids that muscles need to repair and grow. 

Moreover, adequate hydration, quality sleep, and stress management are pivotal in supporting your body’s metabolic processes and recovery. These lifestyle factors can significantly influence your ability to lose fat and gain muscle, ultimately impacting your overall health and fitness. 

Claire P. Thomas lifting weights


Shifting the focus from the scale to body composition offers a more holistic and accurate picture of health. Strength training emerges not only as a method for aesthetic transformation but as a crucial component of a healthy lifestyle. By incorporating regular strength training into your routine, you’re not just losing fat; you’re building a stronger, healthier body that functions efficiently and effectively at any age. 

In the world of fitness, the journey toward health is not just about shedding fat but about empowering your body to live more fully. Strength training, with its many health benefits, is a powerful part of that journey.