Female exercising with male trainer in the background
27 Jun 2022

The BEST Resistance-training Program for Fat Loss

Resistance traininghelps with fat loss in a variety of ways. For starters, resistance trainingpromotes the growth of lean muscle mass. Increased energy expenditure isrequired by increased lean muscle mass, both during exercise and at rest. Inother words, people with leaner muscle mass burn more calories during the day.Resistance training, like high-intensity interval training, has been shown toincrease the quantity of oxygen the body needs to recuperate after an exercisesession. Excess post-exercise oxygen consumption, or EPOC, is a physiological condition that raises net calorieexpenditure following a workout. Simply put, once you've finished exercising,you continue to burn calories. Furthermore, the hormonal environment that Intenseresistance training creates is beneficial for muscular growth and fat loss.

Almost every fat-lossresistance-training program aims to enhance lean muscle mass and EPOC whilealso establishing a favorable hormonal environment for muscle growth and fat burning.Several protocols vary various training variables, including as the exercisesused, training volume, and training intensity, in order to persuade the body tokeep developing muscle and burning fat. Almost any resistance-training regimenwill be beneficial for reducing body fat in the short run (assuming propernutrition is observed). It's critical to understand how changing the three keytraining factors affects fat loss for a program to remain effective (the best).


Useful Exercises

Almost every popularresistance-training exercise has a good effect on the body. When it comes to fatloss that is safe,effective, and efficient, however, some workouts are better than others.Squats, deadlifts, Olympic lifts, pull-ups, and push-ups are the best exercisesfor fat loss and muscle building since they demand coordination and movement ofmany joints. These compound movements work a lot of muscle and need a lot ofoxygen and hormone response, therefore they should be emphasized in a fat-lossresistance-training program. For the weeks or months of a training block, keep theexercises in a program generally regular (period of training with a specificgoal).

Exercises can bevaried between training blocks to avoid overuse and to allow for freshstrategies to drive muscular growth and fat utilization. Include barbell backsquats in a program for 12 weeks, then transition to a different squat orlower-body exercise variation (front squat, lunge, etc.) for another 12 weeks.

Conclusion: Compoundmovements are prioritized in the finest resistance-training regimen for fat loss.


Volume of Training

The total number ofsets, reps, or duration under strain, and resistance (weight) used throughout atraining day, month, or other period of time is referred to as training volume.The product of (sets X reps or time under strain X weight) employed during atraining day, week, month, etc. is used to determine this. Increases intraining volume are often linked to gains in lean muscle mass (musclehypertrophy), which is a key factor in the body's ability to metabolizecalories and fat. This can be performed by adjusting the number of sets,repetitions, or weight used during exercises, as shown in the equation above.

Three to six sets forsix to twelve repetitions at 50-85 percent of 1 RM are recommended by thefitness industry for muscle hypertrophy training (repetition maximum).Resistance training that follows these criteria appears to increase lean musclemass. While increases in training volume have been linked to fat-burningmechanisms, it's vital to remember that these increases cannot be sustainedforever. The capacity of the body's tissues and central nervous system tohandle increasing overload is finite. For a specific training block of weeks ormonths, gradual increases in volume should be observed, followed by a period oflowered volume. This helps avoid training plateaus, injuries, and boredom.

Conclusion: Theoptimum fat-loss resistance training program alternates times of graduallyincreased training volume with periods of decreased training volume.


Intensity of Training

The proportion ofoutput based on an all-out effort, such as a 1repetition maximum (1RM)or repetitions to failure, is referred to as training intensity. Trainingintensity has a big impact on the hormonal response to exercise, which leads tomore lean muscle mass and EPOC. All of these factors lead to fat burning.Intensity of training has been shown to help with fat loss in a variety ofways. To begin, increasing the amount of effort (% of an all-out effort) causessignificant training stress, which leads to a good hormonal response andprolonged oxygen usage following exercise. Ample recovery time (two minutes ormore) between sets is recommended to maximize the effectiveness of thisprogression.

The development ofstrength is also aided by optimal recovery between sets. In addition toincreasing training volume, improved strength can raise overall trainingintensity. However, it appears that raising training intensity while loweringrest time between sets is the most important factor in fat reduction duringresistance training. The body is put under severe metabolic stress when resttime is reduced. As a result, a major hormonal response occurs, allowing fat tobe burned and muscle to be built. The most significant impact on EPOC appearsto be shortening rest durations.

Resistance-trainingmethods that use short rest times to maximize training intensity includesuper-sets (doing two exercises in succession with opposing muscle groups) andcircuits (doing exercises in close succession with limited recovery). A word ofcaution: While resistance exercise with short rest periods is generally toutedas the most effective for fat loss, it can induce severe central nervous systemfatigue. This can reduce strength and total training intensity during longtraining blocks, which has a detrimental influence on fat reduction and raisesthe risk of injury. Defined training blocks of weeks or months should oscillatebetween periods of optimal and sub-optimal recovery between sets to noticecontinuous, long-term fat-loss outcomes from a program.

Training intensity andtraining volume often have an inverse relationship in long-term programming.Because both have an impact on fat loss, it's critical to design regimens thatallow for each to be optimal throughout distinct training periods. The centralnervous system quickly fatigues when training intensity is high (training atnear-failure effort), hence training volume is generally limited. Tosignificantly increase training volume, absolute training intensity must bereduced. Attempting to raise both volume and intensity at the same time for anextended period of time leads to tiredness, depletion, and damage.

Conclusion: Tomaximize training intensity, the optimum resistance training program for fatloss has blocks of both restricted rest and complete recovery exercise.Furthermore, planned training blocks should alternate between periods of lowintensity and high volume, and vice versa.


Periodization, ahighly effective and well-researched long-term training paradigm, revolvesaround the oscillation of training intensity and volume. Periodization is themethod of modifying training volume and intensity over the course of trainingdays, weeks, months, and even years, as developed by the Soviets in the 1950sand 1960s. When the training stimulus is carefully altered, the desirableimpact of a program (fat loss, strength, performance improvements, etc.) ismaximized while the unwanted impact is minimized (fatigue, injury, stagnation).For various demands, the duration of time spent in each training block canvary.

Training blocks offour to six weeks give enough stimulation for adaptation without causingexcessive weariness or boredom for most personal-training customers who don'thave a specific competitive season for fat loss. Keep the exercises reasonablyconsistent within these training blocks. Participants gain confidence andcompetence with these motions in this manner, which improves the favorableresults of a fat-loss program while reducing the negative ones. It's crucial toremember that correct nutrition, sleep, and other lifestyle factors must beaddressed in order to maximize fat-loss outcomes from any program.


Finally, the ideal fat-loss resistanceexercise routine is:

1. Focuses on compound movements and keeping themgenerally consistent during a training block.

2. Increases training volume gradually over individual andsuccessive training blocks, swinging between training blocks of increasingvolume and decreasing intensity and vice versa.

3. Alters training intensity by incorporating intervals ofoptimal and sub-optimal recovery time into following training blocks. Trainingblocks should alternate between high-intensity, low-volume sessions and viceversa.

Look for the aforementioned vital components when choosingwhether program, paradigm, or brand of resistance training to help your clientslose weight. No single strategy works indefinitely. As the body changes andgrows, the finest programs change and grow as well.