Do you want to lose fat and get the body you’ve always wanted? Strength training is the key to successfully losing fat and maintaining your results. A weights-based fat loss workout program helps you build lean muscle, which in turn will help you lose fat and reach your body transformation goals.
In this guide, we’ll explain the optimal weights-based fat loss workout program. We’ll provide the vital information you need to understand what you’ll need to do in order to reach your goals.
How Weightlifting Increases Fat Loss
In order to understand what you’ll need to do to successfully lose fat through weightlifting, you must first understand why weightlifting is so effective for fat loss.
Strength training is the perfect way to lose fat due to its ability to increase your resting metabolic rate. When you lift heavy weights, you use more energy and expend more calories than when you do the same amount of aerobic exercises. This results in the body using more energy to repair and rebuild the muscle, leading to an increase in metabolism.
Weight training also has the added benefit of helping you build and maintain lean muscle. Lean muscle mass increases your metabolism, meaning that you’ll burn more calories during the day and keep fat off your body.
Designing a Fat Loss Workout Program
Now that you understand how weightlifting helps with fat loss, the next step is to design a workout program that will help you target the right muscle groups and achieve your desired body transformation.
When designing a fat loss program, you must consider the following points:
- The number of days per week you’ll be doing strength training.
- The number of sets and reps per exercise you’ll be doing.
- The rest times between sets.
- The number of cardio sessions you’ll partake in.
- The types of exercises you’ll be doing.
Types of Exercises
It’s recommended that your weight lifting program should be focused around compound exercises. Compound exercises are exercises that target multiple muscle groups. They are the most efficient way to use your time during a workout. Examples of compound exercises include squats, deadlifts, bench presses, overhead presses, and a bent-over row.
Frequency and Volume
For optimal fat loss results, it’s best practice to train each muscle group two to three times per week. You can split up your muscle groups across multiple training sessions, or you can train the same muscle group on different days of the week.
The optimal number of sets and reps will vary depending on your goals, but generally 8-10 reps of a compound exercise in 4-5 sets is ideal.
Rest and Cardio Sessions
In order to get the best results, you should make sure to get proper rest between each training session. Rest is essential for recovery, regeneration, and growth, so make sure to get at least 48 hours of rest between strength training sessions.
In addition to weight training, cardio is also essential for fat loss. You should aim to do at least three cardio sessions per week. HIIT (High Intensity Interval Training) is the best form of cardio for fat loss.
Q. How many days per week should I strength train?
A. You should aim to strength train two to three times per week for optimal fat loss results.
Q. How many sets and reps should I do?
A. It depends on your goals, but generally 8-10 reps of a compound exercise in 4-5 sets is ideal.
Q. What type of exercises should I do?
A. Compound exercises that target multiple muscle groups are ideal. Examples of compound exercises include squats, deadlifts, bench presses, overhead presses, and a bent-over row.
Q. How much rest should I take between workouts?
A. Rest is essential for recovery, regeneration, and growth, so make sure to get at least 48 hours of rest between strength training sessions.