Exercise is a powerful tool for fat loss, as it increases caloric expenditure, boosts metabolism, and helps maintain muscle mass.
Strength training is essential for building lean muscle, which raises metabolic rate and supports fat burning even at rest.
Increasing lean muscle mass through resistance training helps burn more calories throughout the day, even when at rest. This metabolic boost makes strength training a valuable part of any fat loss program (Wilson et al., 2015).²⁰
Compound movements, such as squats, deadlifts, and bench presses, engage multiple muscle groups at once, maximizing calorie burn. Including compound exercises in your routine improves workout efficiency and supports fat loss (Esposito et al., 2012).²¹
Cardio exercise, from steady-state to high-intensity interval training (HIIT), plays a vital role in increasing calorie burn and enhancing cardiovascular health.
Steady-state cardio is a lower-intensity approach that allows for longer sessions and gradual calorie burn, while HIIT alternates short bursts of intense effort with rest periods, burning more calories in less time. Both types of cardio have unique benefits, and a combination can optimize fat loss (Bird et al., 2009; Caspersen et al., 1985).²²,²³
Category: Lose Body Fat
