Losing fat while gaining muscle can be challenging if you don’t follow the right strategy. Diet modification and consistent exercise are the most popular and effective methods people follow to meet their fitness goals. However, the exercise method you choose will influence how quickly you reach your goal. For instance, if your goal is to lose fat, you should also start strength training.
Strength training helps your body burn fat, not just during your workout but long after it’s complete. Putting on muscle affects your body composition and your metabolism in significant ways. I spoke to some experts to help explain how strength training helps you lose weight and what you need to know to find success with it.
For more fitness tips, see how many calories you need to burn to lose weight, how to burn body fat at home and the trick you need to lose weight and gain lean muscle at the same time.
Strength training can help you burn more fat.
Cardio versus strength training
There’s a constant back-and-forth argument about which is more efficient in reaching your ideal physique: cardio or strength training. According to New York City-based personal trainer Oscar Colon IV, cardio is ideal for burning more calories during a workout session — and it’s key to keeping your heart strong — but strength training affects your body differently. “Strength training has a two-pronged effect because you burn calories during the workout and during the recovery and restoration of muscle groups you worked,” he says. As a result, you get more results for your effort.
It’s still a good idea to incorporate both cardio and strength training into a well-balanced fitness plan, so you can reap all the benefits. How much you do of one or the other may also depend on your current goals. If you’re training for your first marathon, cardio will be your main focus as you build endurance, whereas strength training will be a priority when you’re trying to get stronger or build muscle.
Read more: Changing Your Body
Studies have shown that beginners tend to put on muscle faster than those experienced with strength training.
How long it takes to put on muscle
Now that you know that lean muscle is the key component in fat burning, you’re probably wondering how long it takes to build muscle. This will vary from person to person, since genetics, hormones, gender, diet and other factors play a role in how much muscle you put on and how quickly. “If you consistently train three to four times a week for 30 minutes each session, you should realistically start to see results in three to four weeks,” Colon says.
MacPherson says you can put on muscle mass each week, and doing a 12- to 16-week hypertrophy training program is ideal for seeing a significant amount of muscle gain. “You can expect upwards of five to 10 pounds of muscle gain during this time,” she explains, adding, “As you become more advanced you will need to work harder for less gain, but you will still see results.”
That’s another interesting aspect of strength training: If you’re a beginner, you tend to have an advantage over someone more experienced when building muscle. This is what some people refer to as “newbie gains,” which refers to your body’s muscle-building response to lifting weights since it’s not used to this kind of stimulus. Research has shown that untrained individuals (those with minimal to no strength training experience) can put on muscle faster than someone who’s already experienced with strength training.
Generally speaking, men and women also have different results when building muscle mass. “Men can build muscle mass much easier and faster than women due to testosterone, while women can still build substantial amounts of muscle, but will never look as large or full as men unless they use anabolic steroids,” elaborates MacPherson. She adds, “It’s vital that women lift enough volume and weight while also eating enough to support muscle gain.” This means letting go of the old-school mentality of dieting and shrinking yourself, otherwise it’ll inhibit your ability to build muscle.
Besides a well-regimented workout plan, a diet that supports muscle-building is key too. MacPherson says, “In order to build muscle, you need to eat in a calorie surplus with plenty of protein.” She explains that eating in a surplus will lead you to gain some body fat, which is normal and necessary to gain muscle. “You can lose it afterward and it will be easier since your body has become better at burning calories due to increased muscle mass,” she adds.
