Strength Training And Weight Loss – What You Should Know

As you go about your fat loss workout program, there are a few things with regards to strength training and weight loss that you need to keep in mind.

When you go about this goal to melt off body fat, there are some smart adjustments you should be making to keep your strength training and weight loss optimized.

Some people fail to make these adjustments and it can really hinder their progress over the long term.  Let’s take some time right now to go over some of the important things to note about strength training and weight loss.

Weights Must Stay High

The very first thing that you must keep in mind with regards to strength training and weight loss is the fact that your weight lifted should stay as high as possible.

Some people make the mistake of shifting over to a higher rep, lighter weight scheme, and this will only cause issues with keeping your muscle mass.

Remember, it’s that overloading stress on the muscles through heavy weight that sends the body the signal that it must maintain all its muscle tissue.

Keep Volume Moderate

Second, another important thing to note about strength training and weight loss is that you should aim to keep the total volume performed on the moderate side.

Many people also have a tendency to actually increase the volume of exercise when seeking fat loss results.

This is a big mistake however as the fewer calories you’re taking in, the lower your recovery reserves will be, so if anything your total training volume should go down not up.

Most people do best by reducing the total sets they perform during the workout by about half.

Cut Out Isolation Exercises

In order to help cut back on the total volume as just mentioned, another thing that you can do is cut out all your isolation exercises.

Since most compound movements are going to target the smaller muscle groups as they work the larger ones, there really isn’t a whole lot of reason to include those isolated exercises in your routine.

You can easily get away with not doing bicep curls, tricep extensions, or later raises if you have bench press, bent over rows, and the shoulder press included.

You may want to keep one set in if you especially like the exercise, but there’s no reason to do multiple sets or multiple variations of those exercises.

Pay Attention To Recovery

Finally, the last thing to note about strength training and weight loss is that you must pay attention to recovery as well.  If you’re not recovering between your workouts, this will also put you at an increased risk of lean muscle mass loss.

Recovery is one of the most important elements to pay attention to when using a reduced calorie diet and one reason why using a full body program with a day off in between can be so beneficial.

So there you have the top things to remember about strength training and weight loss.  It’s vital that you do make a few adjustments to your routine when going about this goal in order to see the best results possible.

Keep Moving, Stay Fit,

My last article can be view here: Benefits of Coconut Oil

Martin Bolduc, CPT, ACE, BCRPA
Lean Body Challenge Champion

About the Author
Martin Bolduc is the author of The Ultimate Guide to Express Fat Loss and the winner of the Lean Body Challenge 2008. Martin is a Certified Personal Trainer ACE and BCRPA and a natural bodybuilder. Martin helps hundreds of clients to reach their goals. Get your Complimentary Report on Express Fat Loss