Resistance Training for Weight Loss: What Actually Works
When you think of resistance training, a form of exercise that uses weights, bands, or body weight to build strength and muscle. Also known as strength training, it's not just for bodybuilders—it's one of the most powerful tools for losing fat and keeping it off. Most people assume cardio is the key to weight loss, but if you're only running or cycling, you're missing half the picture. Resistance training changes your body composition in ways cardio never can—by adding muscle, which burns more calories even when you're sitting still.
That’s because muscle tissue, a metabolically active tissue that requires energy to maintain. Also known as lean mass, it raises your resting metabolic rate. One pound of muscle burns about 6–10 calories a day at rest. Sounds small? Multiply that by 10 pounds of added muscle, and you’re burning an extra 60–100 calories daily without lifting a finger. Combine that with the fact that a single heavy lifting session can spike your metabolism for up to 72 hours after you’re done, and you’ve got a long-term fat-burning engine.
And it’s not just about calories. fat loss, the reduction of excess body fat, especially visceral fat around organs. Also known as body fat reduction, it’s not just about looking leaner—it’s about lowering disease risk. Studies show that people who combine resistance training with diet lose more fat and keep more muscle than those who only diet or do cardio. That means less saggy skin, better posture, and more strength for everyday life—carrying groceries, playing with kids, climbing stairs without getting winded.
Many think you need to lift heavy to see results, but that’s not true. Bodyweight exercises like push-ups, squats, and lunges work just as well if you push yourself. The key is consistency, not weight on the bar. If you’re new, start with two sessions a week. Focus on form. Get stronger slowly. Eat enough protein. That’s it.
And here’s the thing: resistance training helps with the biggest reason people regain weight—metabolic slowdown. When you lose weight by eating less, your body fights back by burning fewer calories. Resistance training tells your body: "Don’t slow down. I still need fuel."
What you’ll find below are real, practical posts that cut through the noise. You’ll see how certain medications can sabotage your efforts, why sleep matters more than you think, and how to spot when your weight loss plateaus aren’t your fault—they’re biology. These aren’t theory pieces. They’re tools you can use today.
Strength Training for Fat Loss: How to Program for Real Results
Strength training is the most effective way to lose fat and keep muscle. Learn how to program workouts for real results - with rep ranges, progression tips, nutrition advice, and what to track beyond the scale.
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