At first glance, it appears that the best way to burn fat is through regular endurance training. An hour of jogging for a 70-kg person burns 372 calories, according to Harvard Health.
Only 223 calories are expended during strength training. Other fat burning benefits of strength training can also be found.
Strength training and fat burning
First and foremost, regardless of the benefits of strength training for fat loss: A well-rounded fitness regimen includes both endurance and strength training, as well as some form of balance training. Using all three training methods ensures that you get the desired body shape.
Then comes strength training. Training form is essential for fat loss. First and foremost, beginners should focus on building large muscle groups. Legs, glutes, and core muscles all fall under this category. Because the more muscle mass you build, the more energy it takes to maintain it.
Strength endurance training is ideal for beginners and those who simply want to maintain a healthy weight and body composition. It might look like this:
- 3 sets of 20 to 25 repetitions with 60% of your one-repetition maximum are recommended for each exercise.
- Between 30 and 120 seconds, set rests are allowed.
- As a result, the exercise pace is kept low and steady.
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Fat burning training for advanced users
More experienced lifters can use heavier weights and perform fewer repetitions. With 80 percent of the one-repetition maximum, three sets of 8 to 12 repetitions are extremely effective. Between 30 and 180 seconds, take a rest. Several other tidbits:
- There is no need to do more than one exercise for each major muscle group at a time.
- It is recommended that you work out two to three times per week on different days of the week.
- Adjust the weights every four to six weeks by conducting a one-repetition maximum test.
Muscles and Metabolic Rate
The more muscle you have, the more calories your body burns at rest; this is why regular strength training is so important. In other words, your body burns a lot of calories even when you’re at rest.
Most of your daily calories are burned through your basal metabolic rate, according to a study published in the journal Medicine and Sports Science. What a feat, don’t you think? Some other interesting tidbits: In a 24-hour period, a pound of lean muscle burns anywhere from 14 to 26 calories.
Fat, on the other hand, burns only 4 to 10 calories in 24 hours. Having more muscle means your body burns more calories even when you’re not doing anything. This is known as the “after-burn.”
The additional importance of more muscle mass
Many diets recommend strength training to keep muscle mass from deteriorating. Fat-burning diets permanently remove muscle mass from the body. Muscle loss is minimized or eliminated with regular strength training and a healthy diet.
As a study published in 2018 found, this is also the case for older overweight people. During a more intense training phase, however, dieting is not recommended. Because cutting back on food intake can have a negative impact on your athletic ability. Increase your protein intake if you regularly lift weights.