Strength Training for Fat-loss?

Cardio is the backbone of our military exercise strategy.

PFTs, CFTs, bleep test: they all bear heavy focus on our cardiovascular system. 

Even when we do organized phys, it’s either a tab, run or circuit training. 

Humans are creatures of habit, so it makes sense for us to carry on the behaviours into the civi street.

This can not only be detrimental to your fat-loss goals, but on your longevity.

Fat-loss and Cardio 

Cardio, including HIIT and fasted training have been in the spotlight for many years. 

It has been pushed by the influencers to be the antidote for fat. Because it’s sexy and easy to sell. 

What these influencers don’t tell you is that your Exercise Activity Thermogenesis is only 5% of your total daily calories expended. 

In addition, the adaptation to this exercise is to get better, more efficient. So, you have to keep pushing yourself harder and harder. 

Which can leave you feeling absolutely ball bagged and lacking in energy, due to you staving yourself in a calorie deficit.

So, what makes strength training so awesome? 

Strength training and muscle building activities teach your body to use more calories at rest. 

Muscle has a high calorific tax. It takes more energy to use it and to maintain it!  As you build up strength and muscle your total daily energy expenditure goes up! 

So what? 

Your BMR or your basal metabolic rate is 50-70% of your daily energy expenditure. This is the amount of energy you burn just being alive. 

Muscle is a big contributor to your BMR. So, it makes sense to back the horse with the biggest return. 

Additional Benefits of Strength Training. 

Skeletal muscle is a big sponge for glucose. Many of you who are carrying a bit of excess body fat, will have some degree of glycaemic dysfunction. 

This basically is the body's ability to utilize blood sugar. Glycaemic dysfunction can be the precursor to diabetes. 

Decrease the risk of injuries and osteoporosis.  Strength training isn’t just about strengthening your muscles. It strengthens connective tissues like ligaments and tendons. As well as help increase bone density. 

Future proofs your body. As we get older, we lose muscle mass. This can increase body fat, reduce testosterone and therefore lead to further health implications such as depression. So, if you want to be fit and healthy to be able to play with your grandchildren or have more autonomy and freedom, strenght training is the way forward

At the end of the day…

I am NOT saying you SHOULDN’T do cardio. You definitely need it. But for the health benefits. By chasing the calorie burn with cardio you are setting yourself up to fail.

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If you want to take your fat-loss goals to the next level and find out how we can adapt exercise, nutrition and mindset coaching to your busy lifestyle.

Reach out, send me a message and let’s see if we would be a good fit to work together. 

Enjoy the rest of your week.

Carl