Lifting for Fat Loss

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. 

When working on a fat loss goal, it's important to understand that you can not choose where your body stowes and loses fat from. For instance, a popular misconception is that you can do targeted core work to burn belly fat. However, genetics largely determines where in your body fat is lost (and stored) from first.

The Science Behind Strength Training for Fat Loss 

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. 

[Read More: How to Build Muscle and Lose Fat]

Is Weightlifting More Effective for Fat Loss Compared to Cardio?

Fat loss boils down to calories in versus calories out — so cardio or weightlifting won't be very effective if you don't have your diet in order, working with a slight caloric deficit. In fact, research shows that you would have to tackle hours of cardio every single day to encourage fat loss if not working with a calorie deficit. 

That said, cardio can help to increase your calorie burn, making it easier to maintain that deficit, and weightlifting can help to build or maintain muscle mass, revealing more muscle definition once you've lost fat.

And if you've ever wondered, "Can I burn fat by lifting weights?" the answer is yes, though not as much as you would with high-intensity cardio. However, the more muscle mass you have on your body, the more calories you naturally burn at rest, which can make fat loss easier over time.

How to Calculate Macros for Fat Loss

We know that fitness paired with a calorie deficit can support fat loss, but the macronutrients — protein, carbohydrates, and fats — also play a large roll.

First, figure out an estimate of your total daily energy expenditure (TDEE), meaning the amount of calories you body burns through just existing (your basal metabolic rate) plus active calories. You can use an online calculator for this. Then, aim to eat between 300-500 fewer calories each day (depending on where you're starting from) to safely lose about 1 to 2 pounds a week.

Now, when it comes to what you're consuming while in a calorie deficit, you'll want to primarily focus on protein intake, aiming for 0.7-1 gram per pound of body weight. This will help you maintain muscle mass while losing fat. Utilize carbs to fuel and recover from your workouts and aim for around 20-30% of your calories coming from fats.

If you want to track your macros, use a diary or app to keep track of what you eat and how you're feeling. If you're feeling weak at the gym, consider adding more carbs into your diet. If weight loss stalls, reduce youe calorie intake slightly or add in more time in gym.

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 while also eating in a calorie deficit. 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

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. Meal prepping can help keep your fridge stocked with healthy meals. 

What is Creatine? And Other Supplements to Support Fat Loss

While there's a wealth of varying fitness supplements, look to the research and see what products are actually supported by science. 

Protein is especially important because it provides the amino acids that muscles need to repair and grow, and if you struggle to get enough protein each day, you'll want to consier supplementing with something like Purist® protein powder. Collagen is another popular protein supplement, touted for its ability to support hair, skin, and connective tissue. However, compared to whey protein, collagen is often more expensive and still needs more research to validate its benefits..

Creatine is the most well-studied supplement, typically considered safe for long-term use, and can help you lift more when paired with consistency. This is because creatine helps your muscles to quickly regenerate ATP, which is the energy your body uses for short and intense work. Once you've passed the loading phase, you'll simply add about 3-5 grams of creatine into water or protein shake daily.

For those who need a little kick in the butt, a pre-workout can give you a boost of energy and focus. Pre-workout's typically contain stimulants, so this product is best suited for those who do well with caffeine.

Then we have electrolyte drinks and powders, which help to replenish what you lose in sweat. Electrolyte powders can help keep your body running, and can fix an electrolyte imbalance which can lead to low energy, headaches, nausea, muscle cramps, heart palpitations, dizziness, confusion, and even seizures or comas.

[Read More: Creatine vs. Pre-Workout]

Takeaway

In addition to hitting the gym and eating right, 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. 

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 training into your routine — whether that's functional training or strength training — 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. 

FAQs

Where does fat go when you lose weight?

When fat is used by your body for energy it turns into water and carbon dioxide. The carbon dioxide leaves your body through breath, while the water is lost through sweat and urine.

How many grams of fat per day to lose weight?

Fat loss depends on maintaining a calorie deficit, including the calories from fats, protein, and carbohydrates. A good goal is to aim for 20 to 30% of your calories coming from fats. To find this number, take your daily goal calories (your minus 300-500 calories) and divide this by 0.25 (for a goal of 25% of calories from fat). Divide this number by 9 to give you your target grams of fat per day.

How long does it take to notice fat loss?

While you may notice some slight weight changes in the first few weeks, with consistency, you can start to see real fat loss results in 4 to 6 weeks.

How many calories can I expect to burn during weightlifting sessions?

The calories your body burns during a weightlifitng workout depend on the intensity of your workout, your body weight, how long you workout for, and the types of exercises you tackle. For example, someone who weighs 120 pounds and tackles a light-intensity 30 minute lift may burn around 100 calories, while the same workout could burn around 167 calories for someone who weighs 200 pounds.

What are the best types of cardio for burning fat?

The best cardio for fat loss is the cardio that you most enjoy doing — since you'll need to log hours doing this cardio each week if you don't add a calorie deficit to your routine. However, if you're looking to make your calorie deficit easier (meaning, eating more) high-intensity cardio exercises like jumping rope and interval running can elevate your heart rate and continue burning calories even after the workout is done.