Weightlifting for Fat Loss – AFL 3.2
In this video, I’m going to go into greater detail about how you can best optimize your weightlifting workouts to lose fat.
Fat loss workouts don’t need to exclusively revolve around being a cardio bunny.
In fact, one of the most effective ways to lose fat is through utilizing weightlifting, lots of compound and total body movements, and circuit training.
While I touched on fat loss weightlifting in AFL 3.1 I wanted to take a more in-depth approach in this follow-up video.
Though working out is a key component to reach your fat loss goals, I don’t have the chance to illuminate you on the A to Z of accelerated fat loss in this video.
It’s, for this reason, I create the freebie eBook, Accelerated Fat Loss 101.
This freebie eBook is designed to give you all the necessary nutrition, exercise, and lifestyle tools you need to master fat loss and reach your goals in an expedited manner.
Total Body Movements
I talked about total body movements in the previous video, nonetheless, I’ll go ahead and reiterate the fundamentals.
Total body movements and compound movements utilize multiple muscle groups and joints. This means you’ll be placing more stress on your body and will expend more energy doing so.
More calories burnt means more fat loss.
In order from least effective to most effective for fat loss would be working out your jaw talking about fat loss < Calf Raise < Bench Press < Overhead Squat < Clean and Jerk.
By pairing exercises back-to-back in a circuit or superset you’ll be spending more time being active and will subsequently keep your heart rate elevated.
A superset falls under the umbrella of circuits and utilizes antagonists or opposing muscle groups. This allows you to take advantage of active recovery and minimizing rest throughout your workout.
Whereas a circuit can take advantage of antagonists but involves, even more, exercises and muscle groups to increase overall work performed.
If you like pain, you’re more than welcome to perform circuits in a giant set, which means all the exercises target the same muscle groups.
I, on the other hand, have no interest in being unable to walk for a week so a giant set of legs will not be on the table for me.
Moving on, I want to talk more specifically about your training program and the goals you hope to accomplish while you work to lose fat.
High Volume, Light Weight
If you aren’t as concerned with muscular retention and/or strength gains then high reps with moderate weight can be an extremely useful training protocol for fat loss.
For long-duration sets, you are mostly training your slow-twitch muscle fibers. As a result, your muscles won’t feel as fatigued as a compared to heavy lifting workout.
This means even though you’re in a caloric deficit your workouts won’t prove to be nearly as fatiguing and exhausting.
Additionally, since high volume workouts don’t break down your muscle fibers compared to moderate or low volume workouts you won’t have to worry as much about muscular recovery.
For example, going on a mile run versus sprinting a total of 400m with a sled.
While both can be respectively tiring, you are more likely to feel sore and tired from the sled sprints compared to the mile run.
Combining training modalities and a muscular endurance program. Using total body movements performed with a lot of reps will effectively increase the number of calories you burn and allow you to push yourself throughout your workout, and continue to do so day-in and day-out without repercussion.
While I think high volume light weight lifting has its place, particularly for endurance athletes, improving movement patterns and getting your body active and moving; if you solely lift light weights till the end of time you will reach a point when your body no longer gets the stimulus it needs to progress.
And even though there are ways to add intensity to your workouts, only so much intensity can be added while limiting yourself exclusively to high volume light weight workouts.
Ultimately, your muscles need a reason to adapt and without the necessary stimulus from your workouts, you won’t continue to make progress with your physique.
This is why I like to emphasize training for muscular hypertrophy and muscular strength even while in a caloric deficit.
It’s important to note that being in a caloric deficit can make building muscle a bit tricky, particularly if you aren’t new to lifting. This is because your body needs sufficient fuel to build muscle and being in a caloric deficit often won’t provide enough fuel and nutrients to support significant muscle gain.
While I don’t like to stereotype, I’ve never heard a guy complain about building muscle, seriously never heard it – so who wants to be the first…
Now before you ladies freak out when I say gaining muscle, heavy lifting alone is not responsible for women acquiring the physique of a bodybuilder.
In fact, this is only capable through copious amounts of drug supplementation and testosterone stacks. Under natural circumstances women not genetically capable of working up to a big, bulky and bodybuilderesque physique.
Now… back to heavy lifting…
Muscular hypertrophy is responsible for building muscle and muscular strength is responsible for improving muscular synchronicity for max and sub-max lifting.
Muscular hypertrophy typically falls into the realm of 6-12 reps per set and muscular strength is everything below the hypertrophy rep range.
On the strength end of the spectrum, maximal strength lifting is geared towards placing your CNS under significant stress. This means you are working to improve muscular synchronization for max effort lifting.
While lifting for muscular strength you will need to adequately rest in-between sets to recover, because if you don’t allow your creatine phosphate (CP) and ATP level to replenish you won’t have the sufficient energy in your muscles for strength training.
Additionally, while training for strength won’t be responsible for building muscle it will place enough stress on your CNS and muscles to forgo any unfortunate muscle loss during a fat loss program.
Regardless of the training modality and program, you choose to follow throughout your fat loss program, remember to abide by fundamentals of progressive overload.
Progressive overload is the gradual increase in volume, intensity, frequency or time to reach a specific training goal.
Give your body a reason to not retain your hard earned muscle and it won’t do so, particularly while in fat loss caloric deficit.
Which puts an emphasis on you remaining steadfast about your training and weightlifting goals.
So, remember to constantly push to better yourself in the gym and regularly strive to beat last week’s metrics.
I want to mention again that the freebie that comes with this post is the Accelerated Fat Loss 101 guide; this free eBook was designed to help you master your fat loss and reach your goals in an expedited fashion.
Click on the box below to get your free copy!
I want to thank you for watching this AFL video on weightlifting for fat loss. And finally, I hope you find these training modalities and programs useful to direct and tailor your own weightlifting program.
That’s all for today – Cheers!