Weight Training For Fat Loss (5 Simple Tips)

Weight Training For Fat Loss (5 Simple Tips)

The best results happen when our diet and our workouts work together.

But too often we turn to cardio when we want to lose fat.

We think we even need MORE cardio to improve our results.

But not only do workouts NOT have to be just cardio or just strength, but you could technically see BETTER results by dialing in your strength training over simply adding in more cardio type workouts.

That’s why I wanted to share 5 tips to get better fat loss results from your strength workouts.

[jackieconrad]

As a woman in her 50s and going through the menopause, my advice is weight train, weight train, weight train ladies. I have very few symptoms since I upped my game.

[dianed]

I am 66 and still working out in the weight room. Great to see other ladies my age there too! We can do it at any age.

[fitnytech]

Exercise not only changes your body. It changes your mind, attitude & mood

[BiologicalClock]

I love weight training SO MUCH! I lost 25 pounds in 3 months while building muscle, and while I still have a ton of fat left to burn my arms and legs are spectacularly toned for my current body size. I actually like doing cardio now too, because the strength from my weight training has made inclines more manageable and my stamina for jogs and runs has increased substantially, making it enjoyable instead of hellish.

[ayses]

Focus on compound movements
Avoid body part splits
Use fewer single lift designs
Mix up tools you use
Do thay warm up

[elijahramirez]

As a runner, I always tell people to run if you want to get better at running and not just for losing weight. Strength training is so important and it's surprising that people still have this idea that building muscle is the opposite of fat loss.

[debbiejaxel]

There is so much information in this one video - appreciate all the time and experience you share with us. Cori, I will say that I am worried about your this video, I saw what appears to be knee wraps at least at one point in the video, but not all the time - even with heavy lifting. I am one of your older fans - age 67. I love fitness and strength training is definitely my favorite over cardio. BUT lately I am having to focus on upper body (and that's ok because I am really seeing results - your abs are to die for though!) I had arthroscopic knee surgery 12 years ago, and fractured my ankle (same leg) 3 years ago - and came down too hard on it a month ago in a fitness class - thus I now have a sprained ankle. Your videos are great! Maybe do one focused on strength training tips for the over 50 crowd some time....thanks!

[donnathompson]

I love lifting but didn’t realize that menopause would make me more vulnerable to pelvic floor injury. We are told to tighten our abs, but the pelvic floor is not typically addressed. After some severe injury on a leg press and tons of rehab, I am still super careful not to strain, and I have to be so very vigilant about form. Thankfully so far I’ve avoided surgery.

[Luxfer]

I agree on most, if not all what you´ve said in the video. I especially liked the emphasis on compound movements and incorporating some "cardio" while lifting, it produces a totally different sensation. I must say the battle for domination of fat takes place 75% of the time in the kitchen and 25% in the gym.

[Mounty]

Thank you for covering this. Too many women think they will become Arnold Schwarzenegger if they lift weights. Most women won’t even look like you without full-time attention to diet and workouts. Body type also plays into this. I agree with most of what you’re saying; however, I’m 54 and I’ve been doing body split workouts for 40 years, but have now integrated a Ski ERG, Row ERG, or ECHO Bike between super sets. It has benefitted me immensely.

[shawnascott]

I absolutely love the shirt!! Awesome!
A combination of the two-diet and strength training is so important with some cardio thrown in. I have always looked at working out in order to get stronger not just burning calories. It is so important to preserve our muscle mass as we age!

[fayecummings]

I spent years as a competitive powerlifter and had a good base of muscle.. when I stopped competing and lockdowns hit, I switched completely to calisthenics and racket sports for cardio... the new challenge to my body produced very satisfying results... got leaner, quicker, more agile and built a different sort of muscle fibre.. will not go back to weight training at a gym again... bodyweight training is convenient and works!

[scottdouglasshieldsnclmtab]

as always some of THEE VERY BEST INFO !

[rosep]

I workout with Caroline Girvan here on youtube. Im always happy to see the harmony between her workouts and your advice

[susanfifer]

63 woman and I love my weight strength training and wow the difference in a few months

[sonjacroft]

So, this is great advise! Thank you! Are you going to create a weekly routine off this?! I would love that!

[vergaerd]

I was borderline obese this time last year after a sequence of set backs through injury, infection and hospitalization. Last summer I started with full-body weightlifting workouts every other day. I went hiking on the days in between. I'm only using halter weights, a fitness mat and my own body-weight.
I've been doing push-pull splits for a few months now. But instead of doing only upper body PP and then Legs split, I'm doing full body push and full body pull splits. So there's lower body exercises built in to my PP splits, but they're either push or both PP exercises on push days and vice versa on pull days. I've also worked in the classic body part split into this, which almost came naturally. So push days are focused on chest, triceps and shoulders with push leg and core exercises added in. Pull days are focusing on back, biceps and abs with pull leg and core exercises added in. On leg day I just go for a decent walk in a hilly area and I add in some push ups somewhere along the day for fun.
My sessions are just under an hour including dynamic warm-up and cool-down. I even added mobility/flexibility movements into the cooldown.
I have the time to do this atm. One of my biggest fears is that I don't know how I will fit all this into my days when I go back to work full time again. I actually love working out now.

I bought a decent HR monitor (polar H10) a few months ago and since then I've been focusing on creating weightlifting sessions with zone 2 heart rate in mind. Zone 2 is between 60-70% of Vo2 Max and that's where the most fat is burned. You are still going to be burning calories and obviously there's working out in a fasted state to speed it all up, but it's got to be somewhat doable and fun right? Walking/hiking at a pace is basically a HR zone 2 exercise. Low Impact Steady State (LISS) was designed for zone 2 HR, but you can't really do weights without hitting the cardio zones anyway, so I'm sort of getting the best of both worlds. I'm still in zone 2 for a slight majority of my sessions, the rest is zone 3 and occasionally hitting 4 only shortly. Both splits consist of 12 exercises with 3 sets of 10-12 reps with 30 rest. I hit the target muscle groups twice per session.
I have to admit I got somewhat obsessed with the science around workouts and I try to work all that knowledge into them, but its hard. I had to resort to creating my own spreadsheets. I managed to make a routine that favors compound over isolation, puts target muscle groups first and alternates muscle groups as well, all while staying in that fat burning zone for the majority of the time.
I'm sure it doesn't have to be this complicated. I chose this route of optimization and I felt that I had to, because a lot of the information is locked behind paywalls or high level education.

I don't know if this all makes sense to anyone. I'd love to hear an experts/experienced opinion on my take though.

It's been paying off lately. Took a while to see some result in weight loss, but Ive been building muscle all that time too. My chest has already grown to a point where my clothing doesn't fit anymore. They used to be too tight around my belly, now its too tight around the chest. I can't even roll up my sleeves anymore. I had to replace more than half of my wardrobe. Luckily I don't own that many clothes and I don't really care all that much either as long as I can look presentable.

In the end, ANYTHING you do will make a difference. My mantra has been: "What else are you going to do? Sit on your ass all day?"

Some things I'm still looking for are:
1. A customizable workout timer app (Android) that allows for easily adjusting the amount of sets/reps for the entire workout at once. Its got to have Text to Voice and custom exercise entry. Preferably free or a reasonable one-time purchase. I'm currently using the basic Interval Timer app. I've tried a whole bunch and they're either subscription based and/or missing features that are critical to me.
2. A palatable plant based protein blend that also has creatine, some vitamin/mineral supplements and EAA/BCAA's in it. I've tried whey and it fucks with my digestion big time and even though it seemed to improve recovery a bunch I couldn't sustain the intake.

[chelseahenry]

You are a smart trainer. I would hire you!! That says a lot as someone who is and was a trainer for over ten years focused on corrective exercise specialization. Follow this woman’s channel. She’s on point. 🙌

[wickedrocketelvispel]

So much information I’m going to have to watch multiple times I’m sure! And I need the direct messaging and tough love right now, so thank you for always being you and keeping it real!

[ralphchristianson]

Another high quality video loaded with great information. Hopefully viewers would not be overwhelmed with the many different things you can do in the gymn. It is excellent that strength training is getting more promotion along with cardio, most of us are just trying have better health and this is certainly the way to do it.