Resistance training is an essential form of exercise for those looking to lose weight and burn fat. Whether you’re a novice lifter or seasoned gym veteran, the resistance workout guide below will help you get the most out of your fat loss routine.

Benefits of Resistance Workouts for Fat Loss

Studies have shown resistance work to be one of the most effective types of exercise for fat loss. Research has also indicated that consistent strength training can help to increase your body’s metabolism and reduce overall body fat. By engaging in resistance training, you can benefit from increased muscle mass, as well as improved posture and strength.

Getting Started with Resistance Training

If you’re new to resistance training and looking to incorporate it into your fat loss routine, it’s best to begin with a light one-set routine. Choose one to three compound exercises (squats, deadlifts, overhead press, rows) and complete one set of 12 to 15 repetitions. Once you’ve mastered the basics and have some experience, feel free to extend your resistance workouts by completing higher reps, heavier weights, and extra sets.

Tips and Tricks For Successful Resistance Training

• Focus on form over weight—perfecting your form is essential to avoiding injury and seeing results.


• Increase your weight slowly over time—When your goal is fat loss, pushing yourself too much too quickly can be counter-productive.


• Reverse pyramid training is a great way to shock-load your muscles, leading to increased muscle and fat loss.


• Don’t forget to rest—allowing your body to rest and recover is integral for muscle growth.


• Do a mix of both resistance and cardio—combining resistance and cardio training can help to increase calorie-burn and speed up weight loss.

FAQs

Q: How often should I do resistance training?

A: It’s recommended that you aim to strength train two to three times a week. That being said, everyone has different schedules and lifestyles, so it’s best to find what works for you!

Q: What type of resistance training is most effective for fat loss?

A: Compound exercises such as squats, deadlifts, overhead press, and rows are considered to be the best for fat loss.

Q: How soon will I see results from resistance training?

A: Seeing results from resistance training takes a bit of patience and dedication. Most people begin to see measurable results within 2-3 weeks of starting a resistance training program.

What are some tips for getting the most out of a resistance workout?

• Make sure to warm up prior to starting the workout to get your muscles ready and warm.



• Choose exercises that are designed to target the muscles you are looking to work.



• Work slowly and with control to maximize the benefit of the work out.



• Switch up your workouts to avoid plateaus and keep your muscles challenged.



• Choose a weight that is challenging for your level and will push you further.



• Keep track of your workouts and measure your improvement from session to session.



• Remember to cool down and stretch after finishing your workout improves flexibility and reduces soreness.

What type of resistance workouts are most effective for fat loss?

There is no one-size-fits-all approach to resistive training for fat loss, as everyone responds differently to different types of workouts. However, some of the most effective resistance exercises for fat loss are compound movements such as squats, deadlifts, pull-ups, push-ups, and burpees. Incorporating these exercises into a regular workout routine can help to increase muscle mass, which can in turn help to increase fat loss. Additionally, performing high-intensity interval training (HIIT) in conjunction with a regular resistance training regimen can help to elevate the amount of calories burned and further accelerate fat loss.

How can resistance training help with losing body fat?

Resistance training can help with losing body fat by increasing the body’s metabolism and burning more calories during and after exercise. Resistance training also helps to enhance muscle definition and increase muscle tone, which can lead to a decrease in body fat. Additionally, resistance training increases the body’s lean muscle mass, which helps the body to burn more calories at rest.

Are there any risks associated with resistance training?

Yes, there are several risks associated with resistance training. The most common risks are muscle strains, joint pain, tendonitis, and ligament injuries. Serious risks include herniated discs, kidney damage, and heart attack or stroke in those with undiagnosed heart disease. As with any form of exercise, it is important to get medical clearance prior to beginning a resistance training program.