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Weight Training for Fat Loss – How to Maximize Results

There was once a time when every women who was trying to drop a few pounds of fat in the gym was hitting the cardio like it was going out of fashion.

However, things are changing and science is telling us there could be another way. Weight training for fat loss could be the way to melt away those unwanted pounds and keep them off.

Disclaimer time, it’s a little more complicated than just lifting some weights every now and then. Luckily we’ve got a few tips and tricks up our sleeves to help you maximize the results of your fat loss efforts. Check it out.

Weights Workout for Weight Loss – how does it work?

weights for fat loss

When it comes weight training for fat loss, there’s a whole host of things going on beneath the surface you need to know about before you get started.

First up, is weight training builds muscle [1]. It may seem like an obvious thing to bring up, but it’s also key to understanding how it can help you burn fat. Before you get worried about becoming bulky, we’re going to tell you that without loads of testosterone pumping through your body, as a woman you can’t. It’s impossible.

The amazing thing about muscle is that it requires more calories to maintain than fat does. So, the more muscle you have on your frame, the higher your resting metabolic rate and the more calories you burn through, even at rest [2].

This all translates to more calories burned in the long run.

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Is cardio better than weight training for fat loss?

cardio for fat loss

We can’t ignore the benefits of cardio when it comes to melting away fat. The fact is, it does work.

However, not all cardio workouts were made equal, and there are certain ways you can train to maximize fat burn and achieve really incredible results. And, while you’re at it, why not involve a little weights workout for weight loss too – it can be an absolute game changer.

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With that in mind, luckily for you, we’re not talking about running on a treadmill for an hour.

HIIT training is your best bet when it comes to fat loss. Also known as high intensity interval training, this form of working out has been shown to burn around 25-30%more calories than endurance training and resistance training [3].

It wins hands down.

What’s more, the benefits continue long after you’ve finished working out.

Studies have proven that, when compared to endurance aerobic training, HIIT was proven to increase post exercise energy expenditure the most [4].

That means you’ll continue to burn calories at a higher level for around 24 hours after you’ve finished your workout.

So, what happens when you turn HIIT into a weights workout for weight loss?

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Combining HIIT and weight training

So, what happens when you combine the magic of lifting weights with HIIT cardio? Something great, that’s what.

By working both weight training and HIIT, you’ll be able to maximize your results. Your metabolic rate will be raised, you’ll target fat for fuel more readily and you’ll see the fat loss you’re looking for.

Luckily these types of training complement each other very well. You need power for both weight training and HIIT cardio, which will help give you an edge in both disciplines.

Squats have been proven to increase speed in sprints [5] and HIIT training has been shown to support muscle development [6].

When it comes to when to do your HIIT and when you should be weight training for fat loss, you can even time it to help your body maximize fat burn.

The trick is to hit your weight training session first then follow it up with HIIT [7]. Resistance training will work through your glycogen stores, so when it comes to moving your body into that fat burning anaerobic place, you’ll be able to get there more readily.

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Weights workout for weight loss

woman weight training for fat loss

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To maximize your results, you need to be lifting heavy and working hard in your weight training workout.

The intensity in your weights workout for weight loss should be high, so we’d recommend using compound movements like squats, deadlifts and bench press to recruit more muscles into every movement and burn more calories.

At the same time, you should use higher reps to keep your body moving and challenge every muscle fibre.

Finally, circuits are an excellent way to optimize your weight training for fat loss. For example, check out this workout.

The weights workout for weight loss:

Four rounds of: 

Tip: Keep the tempo high on this workout, as it’s the key to ensuring your heartrate is in that anaerobic zone which is the secret to burning through fat as energy.

Final Word – gymgirl hints and tips

This type of training is highly intense, and will benefit your body in a huge number of ways. You’ll be stronger, fitter and more dynamic because of it.

However, if you’re serious about burning fat, you need to ensure your diet is on point.

If you’re not in a calorie deficit, you just won’t burn fat. So be sure you calculate your BMR and TDEE to understand where you need to be.

Once you’ve done that, we recommend checking out the IIFYM diet to get your protein, fats and carbohydrates in order.

When all of that’s on track, you should be perfectly placed to achieve your dream body goals. Just remember to keep the energy high and the motivation firing on overdrive. Good luck.


gymgirlfit was created by health and fitness enthusiasts, with backgrounds in powerlifting and writing. We've written for a number of well-known fitness publishing companies.

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