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Tips for Weight Training for Fat Loss

  • To lose weight, you must achieve a caloric deficit. That means, your calorie intake must be less than the calories used for energy. These calories used referred to as the ‘Basal Metabolic Rate’ (BMR). This can be determined by weighing yourself at the start of the week, monitoring your weekly intake, and if you weigh the same at the end of the week, divide this by seven to calculate your daily BMR.
  • Importantly, in losing weight, you want to maintain lean muscle weight in the process. As a result, you would not want to decrease your caloric intake too rapidly. Basically, the quicker you lose weight, the more difficult it may be to stop this weight from returning.
  • As part of your training, incorporate cardio and weight training to help you achieve your goal. The weight training will increase your lean muscle mass, as you will burn more calories at rest to sustain this during the day when you aren’t exercising. Augment this with cardio, and you will be well on your way to stripping off unwanted body fat.
  • Beware of using the scales only to gauge if you have lost body fat. This is because muscle weighs more than fat. To ascertain body fat loss, use girth measurements of key sections of the body such as the midsection, chest, arms, and quads to ascertain your progress.
  • From a dietary perspective, avoid foods high in saturated fat, as they will not provide the caloric deficit you require to lose fat.

Cardio Alone Isn't Best For Fat Loss

Don’t think cardio alone will be enough to help you lose fat. Resistance training will add lean muscle to your frame, which will burn more energy at rest, and as a result your BMR will be higher. Combined with a sound eating plan, you will strip off fat in a sustainable and rewarding manner.

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