Weight Training for Fat Loss: 5 Tips to Build Muscle & Burn More Fat

So before I go over the five weight training tips to help you build that lean muscle which will accelerate your fat loss, I do just wanna hit on why muscle's so key because, yeah, we get it, like muscle is great for longevity and health, and I'm not downplaying those things in the slightest, but the focus of this is why it's so valuable for fat loss.

Because we often buy into, uh, yes, I wanna be strong for life, but we don't prioritize it for building our fat loss goals because we think cardio burns more calories, that's gonna be more beneficial, calories in versus calories out, but our body is not a simple math equation.

So to go on why we need to really focus on muscle first, one is because it actually increases your metabolic rate.

Yes, the amount that each pound of muscle burns extra in terms of calories is small, but what we don't recognize is that often on our fat loss journey, we have s- trained our body to function off of less.

So when we increase the calorie burn that way, we can often eat more to build more, and other metabolic processes upregulate or we see an increase in energy expenditure because we see other processes start to really function the way they should because we're trying to building muscle.

Also, by building muscle, our body becomes more efficient, so that really pays off as well.

So while the actual extra calorie burn from each pound of muscle is smaller, it's still something, and it's the other processes that adapt with that muscle growth that really pay off for our metabolic rate increasing.

And along with our metabolic rate increasing, we also often see an increase in meat.

Not only do we wanna move more generally when we are building muscle and feeling really good, but we, we fidget, we walk, we do all these different things.

And it's not that you have to do another training session, it's just that muscle and fueling it, so it's like the other things that snowball to actually build it really pay off in us expending more energy throughout the day that is non-exercise energy expenditure on top of the fact that muscle is metabolically more costly.

The third reason that we really wanna focus on building muscle actually relates back to how it helps us create that calorie deficit and honestly regulate blood sugar, uh, improve insulin sensitivity because what we don't recognize is that muscle's so important for prioritizing that fat loss.

The more muscle we have, the more we won't actually store those carbs as fat, the more efficiently we'll use them, and that will help not only with cravings and blood sugar management and hormonal balance, but also us making sure that those carbs or if we do overeat at one point, they don't get automatically stored as fat.

Our body's more efficiently functioning so that we can utilize what we are giving it to see better results without, again, creating the metabolic adaptations by slashing our calories super low while trying to out exercise our diet through adding more cardio.

Next, what we don't recognize is how much the a- muscle actually regulates our hunger hormones and our hormone balance in general.

Like muscle is valuable for every part of our body in terms of health, even our mental health because of the function it plays in our metabolic health and our hormonal balance.

But you will actually find that the more muscle you build, the more you prioritize building muscle with your fueling and your training, the more you actually create hormonal balance that makes your body operate more efficiently.

And it's like a high performance car.

Give it low-grade fuel that doesn't actually work for it and it's gonna clog the engine, it's not gonna run well.

I don't know that much about cars, but I know enough that if you give the performance sports car not the things, the high-grade fuel it needs, it's not gonna function well and it'll eventually break down.

Same thing goes for your body.

So if you're expecting to lose fat very efficiently, but then you're not fueling to build muscle to create that hormonal balance, you're not gonna see the results you want.

So muscle really is that metabolic engine to make sure that you have that hormonal balance.

And it can really help with those hunger cues as well so that you can create that sustainable calorie deficit to see weight loss because, again, we're not a simple math equation, but there is something to calories in versus calories out when you're focused on macros and that lifting as well.

And last but not least, part of why often when we try and lose weight we look less defined even or we get that skinny fat look is because we're not prioritizing building muscle and we lose it in the process.

Because if we are not very strategic in how we are training while complementing the calorie deficit and strategically using macros, we will end up losing more muscle than even fat because, again, muscle is metabolically costly.

So before I go over the five weight training tips to help you build that lean muscle which will accelerate your fat loss, I do just wanna hit on why muscle's so key because, yeah, we get it, like muscle is great for longevity and health, and I'm not downplaying those things in the slightest, but the focus of this is why it's so valuable for fat loss.

Because we often buy into, uh, yes, I wanna be strong for life, but we don't prioritize it for building our fat loss goals because we think cardio burns more calories, that's gonna be more beneficial, calories in versus calories out, but our body is not a simple math equation.

So to go on why we need to really focus on muscle first, one is because it actually increases your metabolic rate.

Yes, the amount that each pound of muscle burns extra in terms of calories is small, but what we don't recognize is that often on our fat loss journey, we have s- trained our body to function off of less.

So when we increase the calorie burn that way, we can often eat more to build more, and other metabolic processes upregulate or we see an increase in energy expenditure because we see other processes start to really function the way they should because we're trying to building muscle.

Also, by building muscle, our body becomes more efficient, so that really pays off as well.

So while the actual extra calorie burn from each pound of muscle is smaller, it's still something, and it's the other processes that adapt with that muscle growth that really pay off for our metabolic rate increasing.

And along with our metabolic rate increasing, we also often see an increase in meat.

Not only do we wanna move more generally when we are building muscle and feeling really good, but we, we fidget, we walk, we do all these different things.

And it's not that you have to do another training session, it's just that muscle and fueling it, so it's like the other things that snowball to actually build it really pay off in us expending more energy throughout the day that is non-exercise energy expenditure on top of the fact that muscle is metabolically more costly.

The third reason that we really wanna focus on building muscle actually relates back to how it helps us create that calorie deficit and honestly regulate blood sugar, uh, improve insulin sensitivity because what we don't recognize is that muscle's so important for prioritizing that fat loss.

The more muscle we have, the more we won't actually store those carbs as fat, the more efficiently we'll use them, and that will help not only with cravings and blood sugar management and hormonal balance, but also us making sure that those carbs or if we do overeat at one point, they don't get automatically stored as fat.

Our body's more efficiently functioning so that we can utilize what we are giving it to see better results without, again, creating the metabolic adaptations by slashing our calories super low while trying to out exercise our diet through adding more cardio.

Next, what we don't recognize is how much the a- muscle actually regulates our hunger hormones and our hormone balance in general.

Like muscle is valuable for every part of our body in terms of health, even our mental health because of the function it plays in our metabolic health and our hormonal balance.

But you will actually find that the more muscle you build, the more you prioritize building muscle with your fueling and your training, the more you actually create hormonal balance that makes your body operate more efficiently.

And it's like a high performance car.

Give it low-grade fuel that doesn't actually work for it and it's gonna clog the engine, it's not gonna run well.

I don't know that much about cars, but I know enough that if you give the performance sports car not the things, the high-grade fuel it needs, it's not gonna function well and it'll eventually break down.

Same thing goes for your body.

So if you're expecting to lose fat very efficiently, but then you're not fueling to build muscle to create that hormonal balance, you're not gonna see the results you want.

So muscle really is that metabolic engine to make sure that you have that hormonal balance.

And it can really help with those hunger cues as well so that you can create that sustainable calorie deficit to see weight loss because, again, we're not a simple math equation, but there is something to calories in versus calories out when you're focused on macros and that lifting as well.

And last but not least, part of why often when we try and lose weight we look less defined even or we get that skinny fat look is because we're not prioritizing building muscle and we lose it in the process.

Because if we are not very strategic in how we are training while complementing the calorie deficit and strategically using macros, we will end up losing more muscle than even fat because, again, muscle is metabolically costly.