5 shocking facts about strength training for fat loss

What Your Personal Trainer Won’t Tell You (Until Now)

So, you’ve decided to embark on a fitness journey, and you’ve hired a personal trainer to guide you through the process. Congratulations! It’s a significant step towards a healthier, stronger you. However, there’s a little secret about your training that your personal trainer might not have shared upfront – and that’s precisely what we’re going to unveil in this article.

While your personal trainer is likely to motivate you, encourage you to push your limits, and ensure you follow a balanced workout routine, there’s one aspect they might not emphasize enough: the unparalleled power of challenging strength training. It’s an often-overlooked gem in the realm of fitness, overshadowed by the allure of cardio workouts and promises of quick fixes.

But here’s the truth – challenging workouts, particularly those that involve strength training, hold the key to unlocking a whole new level of physical and mental resilience. In this article, we’re going to unravel why, in the grand scheme of your fitness journey, demanding workouts are your secret weapon. We’ll uncover why they’re more than just about lifting weights or doing tough bodyweight exercises – they’re about forging a stronger, healthier, and happier version of yourself.

So, brace yourself for a journey that will challenge your preconceived notions about fitness and reveal the hidden truths that no personal trainer will tell you (until now). Get ready to discover why challenging training sessions are your ticket to lasting strength, unlike anything cardio can provide.


But first, let’s address the elephant in the room: why is strength training so tough? The answer lies in its very essence. Unlike cardio exercises, where the goal is often to sustain a steady rhythm, strength training pushes your body to its limits. Lifting heavy weights, performing challenging bodyweight exercises, and pushing through that final set require both physical and mental resilience.

The relentless effort it demands can be mentally taxing. The sight of a loaded barbell or the thought of another set of squats can send shivers down the spine. It’s precisely this mental challenge that often keeps individuals from fully embracing strength training. However, understanding why this challenge exists and its importance can be the key to unlocking the countless benefits it offers.

In the sections that follow, we’ll explore why strength training is not only a physical feat but also a mental one. We’ll uncover the science behind muscle growth, metabolism, and overall health. By the end of this article, you’ll have a newfound appreciation for the mental and physical hurdles you face during strength training and why it’s all worth it. So, let’s dive in and discover how strength training can reshape your body, boost your metabolism, and elevate your overall well-being.


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Here are some key points supported by scientific studies how strength training influences the body 
Increased Metabolic Rate:
Strength training increases your resting metabolic rate (RMR), which is the number of calories your body burns at rest. Resistance exercises stimulate muscle growth, and since muscle is metabolically active, it requires more energy (calories) to maintain. A study published in the European Journal of Applied Physiology reported that resistance training significantly increased RMR, leading to increased fat oxidation and potential fat loss. [Source: Schuenke et al., 2002]

Afterburn Effect: Similar to high-intensity training, strength training can lead to an Excess Post-Exercise Oxygen Consumption (EPOC) effect. After a challenging strength training session, your body continues to burn calories at an elevated rate for hours, and sometimes even days, to recover and repair muscles. This prolonged calorie burn contributes to fat loss. A study published in the Journal of Strength and Conditioning Research found that heavy resistance training resulted in a significant increase in post-exercise oxygen consumption and energy expenditure. [Source: Schuenke et al., 2002]

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Muscle Preservation: When losing weight, there is a risk of losing muscle along with fat. Strength training helps preserve lean muscle mass during periods of calorie restriction, promoting a higher ratio of fat loss to muscle loss. A study published in the Journal of Applied Physiology showed that combining strength training with a reduced-calorie diet preserved muscle mass and increased fat loss compared to diet alone. [Source: Bryner et al., 1999]

Increased Fat Oxidation: Strength training can enhance your body’s ability to burn fat for fuel. Research published in the Journal of Applied Physiology demonstrated that resistance exercise increased whole-body fat oxidation during and after exercise, indicating a greater reliance on fat as an energy source. [Source: Melanson et al., 2002]

Hormonal Response: Strength training can positively influence hormone levels related to fat metabolism, such as testosterone and growth hormone. These hormones play a role in regulating fat oxidation and muscle growth. A review published in Sports Medicine highlighted the hormonal responses to resistance training and their impact on body composition changes. [Source: Kraemer et al., 2002]


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Incorporating strength training into your fitness routine, alongside proper nutrition, can have a significant impact on fat burning and overall body composition. It’s important to design a well-rounded program that includes both resistance exercises and cardiovascular activities for optimal results.


Curious to develop a personalized training plan based on your goals and individual needs? Book an intake with one of our personal trainers and we explain how we can help you. 

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