Does strength training burn fat?

"Fat" is a word that many people who want to lose weight hate. Fat is easy to form, but it is difficult to lose fat. Many people ask me if strength training burns fat? The editor would like to say that strength training can certainly burn fat, because training requires sweating, which will consume calories and fat will gradually decrease. In fact, as long as you are determined and persist in exercising, you will be able to lose fat and maintain the body shape you want!

Exercise Selection: You'll notice that this program doesn't include any exercises that directly target the triceps or biceps. That's because those smaller muscle groups are already being worked with the compound movements. The selection of movements in this training plan is based on the two principles of "involving as many muscle groups as possible" and "higher difficulty".

Frequency: Perform 3 cycles every other day. At the beginning, you can do 2 cycles first, and then do 3 cycles after adapting to the training. The effects of practice are cumulative, so don't miss any set of training and fail to achieve your goal or give up halfway.

Sequence: In each circuit, upper and lower body exercises are performed alternately, so that specific parts of the body can get some rest. Since you are performing each movement in sequence quickly in this training, you should check whether each equipment is stable before training to avoid danger.

Movement speed: Follow the principle of explosive fast start and controlled slow release. When the movement reaches the highest point, pause for a moment before lowering it. Be careful not to make the movement appear jerky, but rather to reciprocate smoothly like the pistons in an internal combustion engine.

Alternate between barbells and dumbbells: The first workout of the week is with barbells, the second with dumbbells, and so on. Both barbells and dumbbells are free weight training and can complement each other, thus maximizing calorie consumption.

Intensity: The weight used in the first week is 30% of the maximum training weight (10RM). As training progresses, gradually increase the training weight. If you are unable to complete the target number of reps and sets listed here at once, you can make appropriate adjustments. If you feel the weight is too light, you can add more weight safely.

Rest between sets: The principle of rest length between sets is to allow your breathing to return to normal, but not to exceed 30 seconds. If you rest too long, you reduce the effectiveness of this training program in increasing your body's metabolic rate.

Although strength training can consume fat, you should also be moderate when training. Although too much fat can cause obesity, the human body cannot survive without fat! Fat has powerful effects and functions in our body. It is one of the six major nutrients of the human body. Therefore, we cannot completely deny the benefits of fat. Pay attention to rest and physical condition during training.