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Does Weight Training Burn Fat?

This article delves in to the notion that participating in weight training can have a positive effect towards burning fat.

  • 19 Oct 2023
  • 2 min read

When you are surrounded by clinking weights at the gym, determined to shed those extra pounds, do you sometimes wonder: Does weight training burn fat?

The answer is: absolutely yes! A well-planned weight training regimen may hold the secret to shedding stubborn body fat. Let’s understand why and how.

Weight training, also referred to as strength/resistance training, involves lifting weights to build muscles. But when you engage in weight training — lifting dumbbells, barbells or working with resistance bands, you are not just sculpting your muscles. You are also firing up your body’s burning furnace.

The magic lies not only in the workout but in its aftermath, which continues long after you have put down those weights.


The afterburn effect

Here is the exciting part. Weight training doesn’t just work its magic during your workout; it continues its fat-burning ability even after you shower. This post-workout phase is called the afterburn effect or Post Exercise Oxygen Consumption (EPOC). Essentially, your metabolism is elevated for hours. Yes, you’re reading it right — hours after your session!

Your body is repairing and recovering, expending energy and burning calories even as you rest. This means that weight training contributes to fat loss during the workout and long after you have left the gym or finished your session.


Also read:

Muscle metabolism

But how exactly does weightlifting reduce fat?

Muscle tissue is like a high-maintenance friend; it requires energy to function. When you engage in weight training, you are not only building muscle but also reviving your metabolism. As you increase muscle mass, your body’s RMR, i.e., resting metabolic rate, gets a boost. This leads to more calories being burnt, even when you are binge-watching your favourite show. More muscle equals a higher calorie-burning potential, which translates to, you guessed it right — fat loss.

Weight training isn’t just about shedding pounds; it’s about transforming your body composition. Cardio workouts might have you sweating buckets, but weight training takes it up a notch. It doesn’t just target fat; it shapes and tones your body, chiselling out the curves and contours that make heads turn.

So, whether you are curling dumbbells, deadlifting or squatting, know with each step that you are inching closer to a fitter and healthier you! When you grab those weights, embrace the burn, and watch your body undergo a remarkable transformation. But do remember that it’s not just about lifting weights; it’s also about unleashing the fat-burning force within you.

As with any other exercise, start under the watchful gaze of a trained supervisor. That way, you will know about your endurance capability and do it correctly. Also, speak to your doctor before you start any new workout, especially if you have any medical condition.



So the next time someone asks you this question: “Does lifting weights burn fat?” you have the right answer. Remember, diversity spices up fitness. Combine weight training with a balanced diet and cardiovascular exercises for a holistic fitness approach. After all, watching your calorie intake is equally essential to build a leaner you.

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