Many people struggle with knowing what to focus on when it comes to fitness. Should you run more? Do hours of cardio? Try that trendy new class? The truth is, if your goal is to burn fat, the single most effective thing you can do is lift weights.
Here’s why:
When you build muscle, your body burns fat. Muscle tissue is metabolically active, meaning it requires energy (calories) to maintain, even when you’re at rest. According to a study published in the Journal of Obesity, resistance training is more effective than cardio alone for improving body composition because it preserves lean muscle mass while promoting fat loss. Cardio, on the other hand, can lead to a loss of both fat and muscle if done in excess.
This doesn’t mean cardio isn’t important—having a solid cardio base is vital for overall fitness and heart health. However, cardio alone won’t deliver the same fat-burning, body-composition-changing results as incorporating resistance training into your routine.
Why You Need to Lift:
- Fat Loss Requires Muscle Growth: Without building muscle, your body has no engine to power sustained fat loss.
- Higher Metabolism: The more muscle you have, the more calories you burn—even when bingeing your favorite Netflix show.
- Strength and Confidence: Weightlifting improves not just how you look, but also how you feel and function in daily life.
What the Experts Say:
A study in the Journal of Applied Physiology highlights that resistance training improves resting metabolic rate, meaning you burn more calories throughout the day compared to cardio alone. This is a game-changer for anyone aiming to lose weight and keep it off.
How to Start:
In our program we build strength and muscle through proven resistance-training workouts that fit seamlessly into a balanced routine. You’ll also get the benefit of expert coaching and supportive group classes to guide you every step of the way.
If your goal is to lose weight and burn fat, we recommend:
- 3–5 days of our CrossFit classes per week.
- Each week we have a variety of workouts programmed some cardio focused, some strength focused and a few general physical preparedness workouts as well. There isn’t a more well rounded program in the area.
Consistency is key, and with the right approach, you’ll see the progress you’ve been striving for.
CTA:
Schedule Your Free Intro Session Today
See you at the gym,
Richard
Sources:
- Willis, L. H., et al. (2012). “Comparison of Weight Loss and Muscle Preservation Between Resistance Training and Aerobic Exercise in Overweight Adults.” Journal of Applied Physiology.
- Schwingshackl, L., et al. (2014). “Impact of Different Training Modalities on Fat Loss and Muscle Growth.” Journal of Obesity.