What gives weight and strength training a point in the fat loss tally is the calorie burn it provides after the workout is over. There have been studies that have shown a metabolic rate boost for up to 36 hours after a session of weight training. Then there is the actual bonus of lifting weights, more muscle. The more muscle you have on your body, the higher this rate will be and the better the calorie burning results you will obtain 24/7. It’s time to break free from the thinking that cardio equates to fat loss and weight training equates to building muscle and weight gain. Weight training is a great way of shedding fat. If you’re looking into shedding some fat by lifting weights, keep these pointers in mind.

1. Include Free weight, multi-joint exercises

Exercises like squats, barbell rows, dead lifts etc help increase the amount of calories burned during the work out than singlejoint exercises like triceps extensions etc.

2. Use both heavy weight and light weights

Research shows that using heavy weights that limit your rep range to 6-8 repetitions increases your metabolic rate for long periods of time (even days) after you finish the work out. This means that you will be burning fat and calories for a long time after your workout ends.

Using light weights for more repetitions (12-15) will burn more calories during the workout.

3. Do fast reps

Perform each repetition with fast explosive executions to burn more fat rather than slow motions. Explode during the positive movement of an exercise (pressing dumbbells up during a dumbbell shoulder press) and use controlled motion during the negative movement (lowering the dumbbells during a dumbbell shoulder press).

4. Rest 30 seconds or less between sets

Keeping you rest periods to 30 seconds or less between sets has been shown to increase the fat burning and metabolic rate by up to 50%.

But what needs to be kept in mind is that the biggest difference between fat loss and muscle building is more related to diet than anything. Strength training coupled with diet and cardio burns fat far more than cardio and diet alone.

Fat Burning Foods

Beat the bulge with the help of these foods.

 Apples

A medium-sized apple provides around 5g of dietary fibre, which aids digestion and promotes fat loss. And a US study found that people who eat an apple 15 minutes before lunch consumed an average of 187 calories fewer than those who don’t.

Eggs

Full of quality protein and fats that promote fullness, eggs are also high in biotin, a vitamin that helps the body process, move and burn fat more efficiently. Stick to boiled, poached or scrambled rather than fried.

Oats

Oats are high in soluble fibre and, unlike most other grains, protein, meaning that they help keep you feeling fuller for longer. They are also low on the glycaemic index, so they don’t cause a surge in blood sugar levels that can make you crave snacks.

Peanut butter

It’s packed with protein and good fats and can reduce hunger for up to two and a half hours, according to a study from Purdue University in the US. Just stick to the organic stuff, which doesn’t contain belly bulging hydrogenated fats.