Weight Training Increases Fat Loss

By Bob Myhal author of The Ultimate Muscle Mass Training Program

It may come as a surprise to some people, but it’s now clear that resistance training with weights leads to increased fat loss. It's crucial to understand that in addition to cardiovascular or aerobic exercise, resistance training is an important element in any effective fat loss program.

Cardio Alone Isn't Enough

Muscle tissue is metabolically active in your body. In other words, muscle burns calories even at rest. The higher your percentage of muscle mass, the higher your resting metabolism. Strength training will increase your lean muscle mass, which results in an accelerated metabolism.

Fat, on the other hand, burns very little calories at rest, and is less dense then muscle. A pound of fat takes up more room than a pound of muscle. This means that as you lose muscle (when you cut calories drastically, or if you are sedentary) and gain fat, your scale may tell you that your weight is the same. But your clothes will fit differently.

If diets don't work, what can you do?

Add More Muscle, Burn More Calories

In addition to the other health benefits associated with resistance training like increased strength and energy, healthy bone density, and protection against injury, engaging in two or three brief and intense weight training sessions per week carries the major plus of allowing your body to burn more calories-- even while at rest.

Quick Fat Loss Tips

Truth is, any time you lose fat, you run the danger of cutting into your muscle as well. It’s a tricky balance you need to strike, but the key is to drop as much fat while preserving as much lean muscle as possible.

Here are a few quick tips to keep in mind:

►Get your protein in every 3 hours (this is key). Also, be sure to take some protein in before bed (no carbs though). Protein bars and delicious protein shakes are  great ways to be sure you're getting enough protein without consuming too many calories. Aim for one gram of protein per pound of bodyweight when weight training.

►Supplement with Glutamine: it not only helps you get lean, it also has a muscle-sparing effect.

►Don't drop your "good fats" down too much. Supplement with Omega 3s and/or flax seed oil.

►You'll want to consider cycling your calories if you're not doing this already. See my Anabolic Nutrition Program for more tips.

►Don't make your diet too complicated: Eat lean protein, whole grains, and plenty of colorful vegetables and fruit.

►Follow a good supplement program that includes taking a multi vitamin and antioxidants

►Increase your fiber intake gradually. Fiber helps you feel full, improves digestion, and helps to keep blood sugar levels steady. Some good sources are oatmeal, psyllium, beans, vegetables.

►Avoid processed foods.

►Remember, when you're natural, it's a tough job to drop fat and maintain mass. It can be done, but you have to go after it intelligently. Getting that constant influx of high quality protein is really your #1 priority.

Now let’s hit the weights!

Check out more of my workout tips!