In this blog, I’ll be sharing tips and techniques for using strength training to achieve your weight loss and maintenance goals.
Let’s lift the bar!
Strength training is an important component of any fitness routine, and it can be particularly useful for those looking to lose fat. In addition to building muscle and increasing metabolism, strength training can also help you become more efficient at performing everyday activities, making it easier to stay active and burn more calories.
So how do PT’s stay relatively lean all year round?
Well.. according to a study published in the Journal of Sports Medicine and Physical Fitness, a combination of strength training and aerobic exercise is more effective for fat loss than aerobic exercise alone (Possible, 2012).
Cool, how we do?
Choose exercises that target multiple muscle groups: Exercises that involve multiple muscle groups, such as squats, lunges, deadlifts, pull ups and bench press/push ups, can help you burn more calories and build more muscle in less time. This is because they require more energy to perform and stimulate a greater hormonal response. We call them compound exercises.
Compound movements involve multiple joint actions and can help you build strength and muscle faster. These exercises also tend to be more metabolically demanding, making them great for fat loss.
Vary your rep ranges: To maximize muscle growth and calorie burn, try incorporating different rep ranges into your strength training program. For example, you might do 3 sets of 5-10 reps for one exercise, followed by 3 sets of 15-20 reps for another. This will help keep your muscles guessing and promote muscle growth.
Incorporate high intensity techniques: Adding high intensity, such as supersets, dropsets, and rest-pause sets, can increase the intensity of your workouts and help you burn more calories. Just be sure to listen to your body and only use these techniques if you feel comfortable doing so.
Don’t forget about rest and recovery: It’s important to allow your muscles time to recover between workouts, as this is when they actually grow. Make sure to get enough sleep, stay hydrated, and eat enough protein to support muscle recovery and growth.
I hope this helps you put an emphasis on incorporating strength training into your fat loss journey. Do not fear lifting weights, as it can be an effective way to increase your metabolic rate, promote lean muscle growth, and facilitate fat loss.
If you need help with this incorporation, a fitness concierge.. This is my bread and butter, and we all love bread and butter so let me get into it with you!
KK, give me example pls?
Sure, this is one of my favorites for a drop in session!
Strength Workout Example
Warm up: 2min cardio + dynamic stretching
Barbell Bench Press: 3-4 sets of 5 reps
Barbell Deadlifts: 3-4 sets of 5 reps
Dumbbell 1 Arm Rows: 3 sets of 8-12 reps (per side)
HIIT – Mt Climbers, Ice skaters and Sit Ups: 30 seconds on 15 seconds off for 3-4 rounds
Cool down: 2min cardio + static stretching
If you need any more inspo or ideas, check out our workout app!
Download Glofox from the app store, search Witness The Fitness when the app opens and asks for which studio you’re looking for and register for a free account from there.