Weight training plays a crucial role in fat loss, primarily through boosting metabolism and increasing muscle mass.
When you engage in weight training, you create micro-tears in your muscles, which the body repairs by building more muscle fibers, a process that burns calories.
This muscle growth elevates your resting metabolic rate, meaning you burn more calories even when not exercising.
Moreover, weight training can lead to 'afterburn,' where your body continues to burn calories at an accelerated rate post-workout.
By focusing on compound movements like squats, deadlifts, and bench presses, you engage multiple muscle groups, leading to more significant energy expenditure and fat burning. Additionally, as muscles are denser than fat, increasing muscle mass through weight training can improve body composition and give a leaner appearance, even if the scale doesn't show a dramatic weight loss.
Hence, weight training is a powerful tool in achieving fat loss, beyond just calorie burning, by fostering a metabolically active body composition.
All of the above needs to be included with a calorie / energy deficit
Focus on keeping your protein high around 1g per lb of body weight and even increased in some circumstances. If you are really overweight then try and take it off your lean body mass.
So example 280lb male you’d be inclined to do 280g of protein but if underneath your 50% body fat then take it down to around 200g a day.
These are example numbers and should be discussed with a professional coach
So fat loss simplified
Weight train 3-5 times a week
Cardio training
Get moving with steps and activity
Be in a calorie deficit with a higher protein consumption
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