Resistance Training is your best form of exercise for fat loss!
Tis’ the season for the New Year goals of weight loss and body transformation! Weight loss comes down to the mathematical formula of Calories In < Calories Out. You need to consume less calories per day than you burn off per day consistently over time. This is called a Negative Energy Balance.
You probably already understand that nutrition and clean eating is the foundation to any successful weight loss program. If fat loss was a game, nutrition guidelines would be the rules. You can’t win the game, let alone even play the game, if you consistently break the rules.
You are also probably aware that exercise is the other main component to weight loss, which leads me to the point of this post: The best exercise modality to achieve your weight loss and body transformation goals is not cardio, it’s resistance training.
Resistance training, or strength training/weightlifting, leads to three things:
1- Builds muscle mass, which increases your resting metabolic rate.
2- Increases your physical activity level, which increases your total daily calories burned.
3- Increases your metabolism, which increases fat oxidation (breaks down fats).
All three lead to the promised land of body fat reduction with the added benefits of feeling better and a leaner physique!
Your plan: Dedicate 2-3 days a week, 45-60 minute strength training workouts that focus on multi-joint movements targeting your major muscle groups. In other words: squat, hip-hinge, pressing movements, pulling movements, carrying heavy loads…
From there, you can supplement your weight-training efforts with daily walks to maximize your fat loss regimen without draining your energy or permanently moving into a gym. The purpose of these walks, aside from the mental health benefits, is to increase your time being physically active without high cost to your level of energy. A daily step goal works for many people not because the arbitrary 10000 steps/day is a magic number to lose weight, it’s because the simple process of walking, or moving, requires you to burn calories. Maintaining a higher level of weekly physical activity greatly increases your chances of keeping the Calories Out number above your Calories In. Hooray! Math that actually works for you!
If you need a magic number of walking/steps per week, aim for AT LEAST 150 minutes of moderate physical activity (walking at a pace where you can complete a mile within 20 mins) per week. That translates to 30 min walks 5 days a week. Stay tuned for more on this topic.
If you’re looking for a more personalized and comprehensive fat loss and body transformation program, reach out to me and we’ll identify your exercise and nutrition targets, but implement the plan that works best for YOU to conquer your 2023 fitness goals! Let’s get after it!
HERE WE GO!