Fat burning and how strength training helps
At first glance, it looks like regular endurance training is the best way to burn fat. According to Harvard Health, a person weighing 70 kilograms burns 372 calories within 30 minutes when jogging. Strength training burns only 223 calories. But strength training has other fat-burning benefits.
Strength training and fat burning
First of all and independently of the benefits to burning fat through strength training: If you want to be fit all around, you should do both endurance and strength training and ideally also do something for your balance. Combining the three training variants also ensures the corresponding desired figure. But now to strength training. Necessary for effective fat burning is the training form. Especially for beginners, it is crucial to build up the large muscle groups first. This includes the glutes, the legs, and the core muscles. Because the more significant the muscle mass you make grows, the bigger the energy consumption. Strength endurance training is ideal for beginners and those who want to keep fit in general. It can look like this:
- For each exercise, 3 sets of 20 to 25 repetitions with 60% of your one-repetition maximum.
- Set rests are between 30 and 120 seconds.
- The exercise speed is slow and controlled.
Fat burning training for advanced users
Those who have been training for more extended periods can also work with higher weights and fewer repetitions. It has been proven that 3 sets of 8 to 12 repetitions with 80% of the one-repetition maximum are very effective. Rest between 30 and 180 seconds. Other general tips:
- You should not do two exercises in a row for each major muscle group.
- Two to three workouts per week on non-consecutive days are advisable.
- Do a one-repetition maximum test every four to six weeks and adjust the weights.
Muscles and Metabolic Rate
Regular strength training ensures muscle growth; the more muscles you have, the greater your basal metabolic rate. In other words, even at rest, your body burns a lot of calories. According to a study published in Medicine and Science in Sports and Exercise, basal metabolic rate accounts for 60 to 75 percent of your total daily calorie burn. That’s pretty impressive, right? Other interesting facts: A kilogram of muscle burns between 14 and 26 calories in 24 hours. On the other hand, a kilogram of fat burns only 4 to 10 calories in 24 hours. So the logical consequence is that extra muscle increases the number of calories your body burns at rest. This is the so-called after-burn effect.
The additional importance of more muscle mass
Strength training also helps prevent muscle loss, which is familiar with many diets. With every fat-burning diet, muscle mass is permanently lost. If you do regular strength training to accompany a diet, muscle loss is minimal or non-existent. This is also the case for older overweight people, as a study published in 2018 showed. However, it is better not to diet during a more intense training phase. Because the reduced food intake harms your athletic performance. Tip: If you regularly do strength training, you should increase your protein intake.