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🏋️‍♂️ Why Strength Training Supports Fat Loss Better Than Cardio Alone

PLUS: How to make your workouts more effective in less time

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Michael Pender & Ryan Engel
November 04, 2024

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: Why strength training supports fat loss better than cardio alone

  • Pro Tip: How to make your workouts more effective in less time

  • Question from Our Readers: Should I lift heavy weights or stick to lighter ones with more reps?

  • Fit Trivia: What muscle is responsible for the “six-pack” look?

Why Strength Training Supports Fat Loss Better Than Cardio Alone

Cardio is often the go-to for burning calories, but when it comes to long-term fat loss, strength training is the real MVP. Here’s why lifting weights is essential for burning fat and keeping it off:

  • Increases Resting Metabolism: Building muscle increases your resting metabolism, which means you burn more calories even when you’re not working out. Muscle tissue requires more energy to maintain than fat, making it a key player in fat loss.

  • Burns Calories Post-Workout: Strength training creates a metabolic effect known as “afterburn,” where your body continues to burn calories for hours after you’ve finished working out.

  • Preserves Muscle While Losing Fat: When you’re in a calorie deficit, there’s a risk of losing muscle along with fat. Strength training helps preserve muscle tissue, which keeps your body strong, lean, and toned.

If you’re focused on fat loss, aim to incorporate at least 3 days of strength training per week for optimal results.

FROM RYAN’S DESK

True strength isn’t handed to you; it’s built through sweat and sacrifice. You don’t grow by staying soft—real men push past their limits. Be the guy who fights for his strength, every single day. That’s how power is forged.

Pro Tip:

How to Make Your Workouts More Effective in Less Time

Pressed for time but still want a great workout? Here are a few ways to maximize results in a shorter session:

  • Use Supersets: Combine two exercises back-to-back with minimal rest in between. For example, follow a set of push-ups with a set of squats. Supersets keep your heart rate up and make your workouts more efficient.

  • Focus on Compound Movements: Exercises like deadlifts, squats, and rows engage multiple muscle groups at once, making them more effective for building strength and burning calories in less time.

  • Limit Rest Periods: Keep rest periods to 30-45 seconds between sets to maintain intensity. Shortening rest keeps your heart rate elevated and reduces total workout time.

With these techniques, you can squeeze an effective, full-body workout into just 20-30 minutes.

Question from Our Readers:

“I’m trying to build strength but don’t want to bulk up too much. Should I lift heavy weights or stick to lighter weights with more reps?”

  • Tom, 50, Business Owner, from Austin, TX

Great question, Tom! Here’s how to choose the right weight based on your goals:

  • For Strength and Toning (Without Bulking): Stick to a moderate rep range of 8-12 reps with weights that feel challenging by the last couple of reps. This range builds strength and lean muscle without the bulk.

  • For Endurance and Toning: Use lighter weights and go for higher reps (15+). This approach targets muscular endurance and improves tone without significantly increasing muscle size.

  • Avoiding “Bulk” Myths: Remember, “bulking up” takes a lot of dedicated training and a calorie surplus. Lifting heavier weights doesn’t automatically result in bulk; it strengthens and sculpts your muscles.

Experimenting with both approaches can keep your workouts interesting while helping you achieve a lean, defined look.

Fit Trivia: What muscle is responsible for the “six-pack” look?

Answer: The rectus abdominis! This long, flat muscle runs down the front of your abdomen, creating the famous “six-pack” appearance when body fat is low enough. Core exercises like crunches and leg raises help strengthen the rectus abdominis, but achieving visible abs often requires a combination of diet, cardio, and strength training.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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