Resistance Training for Fat Loss
On Today’s Episode we delve into the topic of Resistance Training for Fat Loss, discuss the recommended rep ranges and provide a few sample workout plans to get you started. We also provide some tips specifically for beginners or those who have been away from the weights for awhile. The topics of discussion have been outlined below for you to easily follow along. Please leave us your comments and questions below, as well as any new topics you would like us to cover in future podcasts. Enjoy!

Resistance training for fat loss will help you get your body into lean, tone shape. Don’t be afraid of resistance training but do use care in your workouts, especially if you are a beginner or have been out of strength training for some time.

 
Beware of Contraindications:

Nausea
Pain
Shortness of Breath
Dizzyness
Excessive Sweating
Numbness
Or if anything else just doesn’t feel right, listen to your body, stop what you are doing, and if needed, go see your doctor.

 
Proper form is very important to both prevent injury and to maximize the results of your efforts.
Seeing results will take time, so be patient and focus on getting down proper form and technique. Start out at a lower intensity than 100%. If you have been away from the weights for 6 months or more, we recommend starting out with a weight that is at 60% intensity of your max. This will not only prepare your muscles for more intense workouts, it will also reduce your chance of injury.

If you use too heavy of weights too early on, not only will you be more likely to injure yourself, but you also risk burn out, and extreme muscle soreness. Your stabilizing muscles need time to build up to your stronger, larger muscles.

“Just cause you can lift heavier doesn’t mean you should.”

 
It is very difficult to cut fat and gain muscle at the same time.
 Focus on one specific goal and stick with it. You should either work on cutting first and building later or build now and cut later. If you are using resistance training for fat loss, you will notice some muscle growth, but growth will be limited on a calorie-restricted diet.

Your body needs food for fuel when working on increasing muscle size and strength. If you cut first and then build, your definition and muscle development will be more apparent than if you build first then cut.

 
Choose workout programs that match your fitness level
If you are a beginner, you should not be attempting intermediate or advanced programs. Working above your current fitness level is a recipe for injury. You need time to learn proper form, technique, and focus, and also to allow your muscles to get strong enough for higher intensity workouts.

 
Prime rep range for fat loss
While resistance training for fat loss, you will want to focus on higher rep ranges with lower weights. These types of training programs are also great for beginners as they help to your muscles acclimate to weight lifting with a much lower risk of injury than do programs that require heavier lifting at lower rep ranges.

20-25 rep range – premium range for fat loss

Drains all the energy out of your muscles; your body will use fats to refill muscles with energy
Cardio benefit
Prevents injury
High calorie burn = more fat loss
Increases muscle density – muscles are harder and toner

Health Tip: Don’t cut calories too low when working to cut fat. Remember your body still needs proper nutrition

 
Use body fat calipers to track your fat loss.
When doing resistance training for fat loss, you will often see yourself getting stronger and smaller, yet the scale may not accurately reflect the decrease in body fat. You will notice your clothes fitting better and you will begin to look tighter and leaner even if your weight is staying the same or only decreasing by a minimal amount.

 
Full Body Circuits are great for fat loss
Programs that use a circuit of a push movement,