Is strength training for excess fat loss possible? Achieving significant fat loss through strength training is not only possible but also backed by centuries of practice and modern research. Strength training, also known as resistance training, is a time-tested method for building muscular strength. It’s proven to not only enhance strength but also improve muscle size and counteract age-related muscle loss.
In recent times, strength training has gained popularity among those aiming to lose weight. While cardio exercises like running and cycling are effective in reducing body fat, they can also lead to a decrease in muscle size, resulting in weaker muscles and greater perceived weight loss. This is because muscle is denser than fat. However, unlike endurance exercises, resistance training has been shown to reduce body fat while simultaneously increasing muscle size and strength.
The ‘After-Burn Effect’
During exercise, our muscles require more energy than they do at rest. This energy is derived from the breakdown of fat and carbohydrates stored within the muscle, liver, and fat tissue, facilitated by oxygen. Hence, during exercise, our breathing rate increases, and our heart works harder to pump more oxygen, fat, and carbohydrates to our exercising muscles.
Interestingly, even after we finish exercising, our oxygen uptake remains elevated to help restore muscles to their resting state by breaking down stored fat and carbohydrates. This phenomenon, known as excess post-exercise oxygen consumption (EPOC) or the “after-burn effect,” describes the duration of elevated oxygen uptake after exercise to aid muscle recovery.
The extent and duration of the after-burn effect are influenced by the type, length, and intensity of exercise, as well as fitness level and diet. Exercises that engage multiple large muscles and are performed to or near fatigue result in a higher and longer-lasting after-burn.
Long-Term Fat Loss
Resistance training is also effective for long-term weight control. This is because muscle size plays a significant role in determining resting metabolic rate (RMR), which is the number of calories your body needs to function at rest. RMR accounts for 60-75% of total energy expenditure in non-exercising individuals, and fat is the body’s preferred energy source at rest.
By increasing muscle size through resistance training, RMR is increased, thereby promoting or sustaining fat loss over time. A review of 18 studies found that resistance training effectively increased RMR, whereas aerobic exercise and combined aerobic and resistance exercise were not as effective. However, it’s crucial to control calorie intake to lose fat and maintain fat loss.
Resistance training exercises should engage the largest muscle groups, involve whole-body exercises performed standing, and involve two or more joints. These factors make the body work harder, thereby increasing muscle mass and consequently RMR. An effective resistance training program should combine intensity, volume (number of exercises and sets), and progression (increasing both as you get stronger). The intensity should be high enough to challenge you during your workout.
The most effective method for this is the repetition maximum method. For fat loss, this involves performing between six and ten repetitions of an exercise with a resistance that results in fatigue, so you cannot comfortably do another full repetition after the last one. It’s recommended to perform three to four sets, two or three times a week for each muscle group.
The repetition maximum method also ensures progression because the stronger you get, the more you will need to increase resistance or load to cause fatigue by the tenth repetition. Progression can be achieved by increasing the resistance or intensity so that fatigue occurs after performing fewer repetitions, say eight or six.
In conclusion, resistance training aids in excess fat loss by increasing the after-burn effect post-exercise and by increasing muscle size, thereby increasing the number of calories we burn at rest. When combined with a healthy diet, it can further enhance the loss of excess body fat and may also provide other positive health benefits.