Wellness Corner -- Fundamentals of Fat Loss Pt. 3
Ben Fogel -- Epic Fitness
Welcome to Part III of the Fundamentals of Fat Loss! In Part I, we gave an overview. In Part II, I broke down what nutrition needs to look like. In Part III we are going over the secret weapon of fat loss: Strength Training.
As a reminder, you need to consistently do 3 things to make your body burn fat:
- Burn more calories than you take in
- Strength train 3 days per week
- Get plenty of protein
So why strength training? Why not any form of exercise or activity? What defines strength training? These are all the questions we will be answering below. Strength training, is in fact, the “cheat code” to fat loss among many other things.
If you aren’t getting measurably stronger over time, then it isn’t strength training
A lot of things get marketed as strength training. Very few of them actually track your progress or make you measurably stronger over time. Yes, most HIIT style classes say they’ll make you stronger but the reality is, speed is the priority in that training setting. After 3-6 months, you’ve gotten all of the strength you’re going to get out of that format and now it’s just cardio. The same light to medium weight training doing the same type of exercises quickly will only go so far.
What Progressive Strength Training looks like
It is called “Progressive Resistance Exercise” for a reason. When you start, it looks like a goblet squat with a 26 pound kettlebell, after a few weeks you’ve worked up from 26lbs to 53lbs. Nice! Now we might give you a more challenging variation like squatting with two kettlebells in a front rack position. After a few weeks you’ve worked your weights up in that variation as well. Now we might progress your variation to a barbell front squat and continue increasing your load. There are other variations and other progressions but you get the point.
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