There is a lot of controversy on this issue. Does Weight Training Help You Lose Weight? The answer is below…
Do You Want an Extra 5 to 10 Pounds of New Muscle, But You’re Also Overweight and Need to Lose Fat?
Is it better to focus on losing fat or building muscle first?
If you are a beginner that is overweight, losing fat and building muscle aren’t significantly different. With the right diet (lifestyle change) and training program, you can do both at the same time.
Improving Muscle Growth is a Very Effective Way to Lose Fat
Back in 2002, a University of Wisconsin research team found that a short 31-minute workout comprised of three exercises (the bench press, power clean, and squat) increased the rate at which fat was burned for almost two days after the workout was over. This lasts longer for men, but for women the fat burn may only last a few hours after the workout. However, it is still good to do because you still burn more fat after the workout than you would if you didn’t lift weights at all.
More recently, Italian scientists looked at the effects of “rest-pause training” using compound exercises (leg press, bench press, and seated row) and heavy weights (80-85% of 1-RM). When it was measured 22 hours later, resting metabolism rose by over 450 calories per day. An increase in fat metabolism made it rise. All from a short workout.
So, the training that gives you the most effective post-exercise boost in metabolism is also the training that will make your muscles stronger.
Lifting Weights Burns More Calories During The Workout
Traditionally, calculating the amount of oxygen you use during exercise has been the estimated energy expenditure. However, this method isn’t very accurate when it comes to strength training.
“Weight training must be considered as an example where oxygen uptake may not properly interpret energy expenditure,” writes Christopher Scott, a Professor at the University of Southern Maine.
As the intensity of the exercise increases, the anaerobic and post-exercise recovery components make a much larger contribution to calorie expenditure (burning calories).
Leaving out either of these components (many studies do) leaves an incomplete estimate of the number of calories burned.
Strength Training is a Powerful Tool When it Comes To Losing Weight
So if you’re a beginner trying to lose weight and you’re not sure whether to focus on losing fat or building muscle, do both! Combining strength training, cardio training, and changing your nutrition lifestyle will allow you to lose fat and improve your muscle at the same time.
If you’re overweight and you’re not a beginner, I would recommend that you focus on weight loss. Work in the lower heart rate zones to burn more fat, but still lift, just use lighter weights to keep your heart rate in the correct zone. Do less HIIT (high intensity interval training).
Your routine should be based on exercises with a high metabolic demand. Such as squats, deadlifts, rows, chin-ups, lat pull down, and presses (bench press and overhead press). Use a weight that limits you to between 10 and 15 repetitions per set. This type of workout will help you gain muscle while at the same time burning more calories.
But you can’t train that way on a daily basis. You need to switch it up by doing a few light-moderate workouts per week, and a couple high intensity workouts per week. That’s why I recommend combining strength training with some kind of low-intensity activity, such as a brisk walk first thing in the morning.
Strength training is one of the best ways to change your body composition, and should be started from day one of a fat loss program. So does weight training help you lose weight? Yes! It can, as long as you are living a healthy lifestyle, eating healthy, supplementing your diet!