For example, include barbell back squats during a program for 12 weeks, and then switch to another squat or lower-body exercise variation (front squat, lunge, etc.) for another block of time.Ĭonclusion: The “best” resistance-training program for fat loss prioritizes compound movements. To prevent overuse and also allow for new ways to stimulate muscle growth and fat utilization, exercises can vary between training blocks. Keep the exercises used in a program fairly consistent for the weeks or months in a particular training “block” (period of training with a specific goal). These compound exercises utilize a large amount of muscle, requiring elevated oxygen use and hormonal response, and should be prioritized in an effective resistance-training program for fat loss. Exercises that require the coordination and movement of multiple joints, such as squats, deadlifts, Olympic lifts, pull-ups and push-ups, are the most effective for maximizing fat loss and muscle gain. However, some exercises are better than others when the goal is safe, effective and efficient fat loss. Nearly every popular resistance-training exercise can impact the body positively in some way. For a program to continually be effective (the best), it’s important to understand how modifying the three essential training variables impacts fat loss. Various protocols manipulate different training variables, such as exercises utilized, training volume and training intensity, to convince the body to continue building muscle and burning fat.Īlmost any resistance-training program will be effective in the short-term for modestly decreasing body fat (assuming proper nutrition is observed). Nearly every resistance-training program for fat loss attempts to leverage an increase in lean muscle mass and EPOC, while creating a favorable hormonal environment to build muscle and burn fat. Additionally, the hormonal environment created by intense resistance training is favorable for muscle formation and fat utilization. In simple terms, you continue to burn calories after you’re done exercising. Referred to as “EPOC,” excess post-exercise oxygen consumption is a physiological phenomenon that increases the net caloric expenditure after a workout. Resistance training has also been found, along with high-intensity interval training, to increase the amount of oxygen the body requires to recover after an exercise bout. In other words, those with more lean muscle mass tend to burn more calories all day long.
Higher amounts of lean muscle mass require an increased demand for energy expenditure, both during exercise and at rest. For one, resistance training aids in the creation of more lean muscle mass. Resistance training facilitates fat loss in a few different ways. How can you help your clients wade through the gimmicks, gadgets and gurus to determine which resistance-training protocols are actually the BEST for burning fat? Answering this question requires an understanding of the dynamics of how the human body’s physiological systems respond and adapt to different resistance-training protocols. Naturally, every method, protocol and brand claims to be a “fat-loss miracle,” promising maximal results in minimal time. The fitness industry has responded by offering a variety of resistance-training methods, protocols and even brands for those looking to decrease body fat while increasing overall strength and vitality.
In addition to high-intensity interval-training protocols, resistance training in many forms has been recognized for its effectiveness in promoting fat loss. Today, the demand has never been greater for maximal results in minimal time, which has driven exercisers to look for more effective and efficient ways to lose fat and shape their bodies. Over time, however, they discovered that while their Jock Jams II tape got them in the zone, not much fat was burning, despite their hefty investment of exercise time. The “fat-burning zone” was once a magical retreat where exercisers could pop a tape in their Walkman, hop on a stair climber and bask in low-intensity bliss for hours.
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