Strength Training and Weight Loss: How to Gain Muscle While Losing Fat

Strength Training and Weight Loss: How to Gain Muscle While Losing Fat

Posted by Sydney Bollinger on

Can you do strength training and still be focused on weight loss? If you have a properly executed fitness plan, you can definitely burn fat while experiencing muscle gains at the same time.

Strength training is an excellent option for weight loss because these exercises allow you to tone and sculpt your body while burning fat, resulting in you seeing changes to your overall body composition. 

Starting a weight loss journey is daunting. With so much information out there, figuring out where to start feels overwhelming. Identifying and understanding the most effective weight loss methods makes a huge difference in starting any regimen. 

Strength training is an excellent option for weight loss because this activity will allow you to tone and sculpt your body while burning fat, letting you see a bigger transformation. 

What Is Strength Training? 

In strength training, you work to build muscle through resistance training, body weight exercises, free weight exercises, and strength training machines. 

In recent years, strength training has been popular with folks pursuing weight loss, rather than other types of exercise like cardio. As you increase your lean muscle through strength training, you also increase your calorie-burning capacity because muscle burns more calories than any other tissue in the body

Strength training also has other benefits including increased bone density and joint flexibility. 

Strength Training Burns Fat

Many health professionals recommend strength training to overweight and obese patients because lifting weights and bodyweight exercises can burn fat. 

A 2021 study looked at the effects of strength training on body fat. The study’s results showed that regular resistance training reduced body fat percentage. 

Start Gaining Muscle and Burning Fat 

When you start strength training, ensure you pick safe, accessible activities for your current strength and fitness level. If you want a personal approach to fitness, reach out to a personal trainer or coach who will work with you on your individual weight loss goals to design a fitness plan tailored to you. 

We recommend starting with bodyweight exercises to get a baseline understanding of your strength and ability. Bodyweight exercises are also great because you don’t need any special equipment and can complete the exercises at home. 

Like with any exercise regimen, consistency is important if you want to gain muscle and burn fat. Choose exercises that work both your lower and upper body, as well as your core. Full body exercises, like burpees, are also great options to add to your routine.

Even exercising for 30 minutes four or five times a week will make a big difference in your overall health. You will start to see the benefits of your strength training and feel the difference as you tone your body and burn fat. 

How Strength Training Impacts Weight Loss

Pursuing weight loss means making lifestyle changes that will decrease your body fat percentage. Strength training plays a big part in this by providing a way for you to burn calories and build muscle. 

When thinking about weight loss, it’s important to keep in mind that if you focus on strength training, you may not see the number on the scale change as much as you would think. This happens because muscle weighs more than fat, so if you are building muscle and losing fat, your weight might not change, but your body fat percentage will. 

Creating a Healthy Weight Loss Plan with Strength Training

Knowing that you want to lose weight is the first step to any weight loss plan. However, it’s important to write down your plan so you have a guide as you go on this journey. 

Building a healthy weight loss plan will help you manage your workouts and meals so that you can be sure you are pursuing weight loss in a way that will benefit your overall health. 

First, choose what days you want to dedicate to strength training. Think about what types of exercises you might want to do and where you will be working out when building this part of the plan. If it helps, write it down in your calendar. Making an appointment with yourself can motivate you to stick with your workout. 

Consider planning your meals to ensure you are focused on eating lean proteins, whole grains, and fresh fruits and vegetables. Try to avoid overly processed foods and foods with high amounts of processed sugars.

Measuring Your Progress with Body Fat Percentage

As you progress through your strength training and weight loss program, you will want to keep track of how you’ve improved overtime. Measuring the change in your body composition is one of the best ways to see the impact of your workout. 

Looking at body fat percentage, specifically, will give you insight to the efficacy of your weight loss plan. A tool like the ZOZOFIT app can calculate your body fat percentage for you. With ZOZOFIT, you can also compare the results of multiple scans over several months, set goals, share your scans, and more.

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