Lift to Burn

By Francesca Crawshaw and Bruna Diniz, Uptown Mirdif Ladies

When it comes to fat loss, most people embark on a programme that purely focuses on just cardio machines with strength training being nothing more than an afterthought. Strength training, however, can burn just as much, if not more, fat than cardio.

Why? Larger muscles groups burn more calories and more fat. That means that if you’re able to have a productive session lifting weights then you will be able to burn a higher amount of energy in a shorter period of time than just relying on cardio. This is because your metabolism is being pushed to perform faster than usual because of the strains and intensity of the workout.

Studies show that a well-designed strength programme can elevate your EPOC (excess post-exercise oxygen consumption) or metabolism for up to 38 hours after the workout. In other words, you continue to burn calories long after your strength training finishes which is contrasting to a  low intensity cardio workout.

Rather than relying on high volume training to burn fat, you should incorporate these techniques and methods:

  • Superset between upper and lower body movements through “mini-circuits”.
  • Focus on free weights, compound and multiple compound lifts, and use isolation movements only to bring up lagging parts.
  • Train each body part three times a week, but lower the overall volume by spreading the sets and exercises throughout the week.