Many people believe cardio is the only way toburn fat, but that’s a common myth.
The more muscle you build, the more energy your body requires, makingfat lossmore efficient.
The study found that resistance training helps prevent the loss of lean muscle mass.
Photo: Shutterstock. Design: Eat This, Not That!
But why is this important?
The more muscle you have, the more calories your body burns at rest.
Strength training also triggersexcess post-exercise oxygen consumption (EPOC).
Shutterstock
This afterburn effect keeps metabolism elevated for hours after a workout.
High-intensity resistance training creates a potent fat-burning response.
Optimal Weightlifting Duration for Fat Loss
The ideal weightlifting session lasts30 to 60 minutes.
Shutterstock
This timeframe allows for high-intensity training without excessive fatigue.
Sessions beyond 60 minutes can lead to diminishing returns.
Prolonged workouts increase cortisol, a stress hormone linked to fat retention.
Shutterstock
It combines heavy lifting with short rest periods.
This method keeps the heart rate elevated, increasing calorie burn.
Moderate-intensity strength training focuses on heavier weights and more extended rest.
Shutterstock
While effective for building muscle, it does not maximize fat loss as efficiently as HIRT.
For fat loss, prioritize:
Training Frequency: How Often Should You Lift?
For optimal fat loss, lift weights3 to 5 times per week.
Shutterstock
Full-body workouts three times a week provide an efficient fat-burning effect.
Split routines (upper/lower body) work well for those training four or more days.6254a4d1642c605c54bf1cab17d50f1e
Consistency matters.
Progressive overloadgradually increasing weight or repsensures continued fat loss.
Avoid excessive rest days, which can slow metabolism.
Avoid these errors:
Are Your Workouts Making You Store More Fat?
6 Exercises To Avoid
