When it comes to fat loss a holistic approach considering food, exercise, sleep, hydration, enjoyment and sustainability should all be considered and are all important in their own right as they complement one another in reaching your targets. If progress slows it could mean that one or more of these areas needs more focus.
An effective well-rounded approach should consist of strength training, cardiovascular workouts and mobility to maintain free unrestricted movement that could otherwise increase injury risk and slow progress. Building a strong, resilient, and healthy body is the best way to lose a few pounds and help keep them off.
Below are a few key areas that highlight the role training has in fat loss.
Increased energy expenditure
A great way to aid fat loss is to increase your TDEE (Total daily energy expenditure). The work put in during TMB classes, PT sessions or any exercise completed away from the barn will all increase the amount of energy your body burns in that day and across that week. A simple way to increase fat loss without having to drop your food intake lower and lower is by increasing your energy expenditure through exercise and increasing your total daily energy expenditure.
EPOC & Fat Oxidation
Excess post-exercise oxygen consumption refers to an increase in the kcals burnt after a high intensity session as the body works hard to restore oxygen levels and repair the body tissues. Strength training can help improve the efficiency of the body in using fat for fuel. As you begin to increase strength and build muscle the body becomes more efficient at using fat as an energy source during rest and low intensity activates
Change in body composition / Maintenance of lean body mass/ Increased BMR
Strength training has a significant effect on body composition as you begin to build muscle and lose fat. This will not only be a visual change but also helps to maintain fat loss as it helps preserve lean muscle mass even during a deficit.
Increasing the amount of lean tissue or fat free mass you have will improve your metabolism as muscle burns more kcals at rest than fat tissue meaning you will burn more kcals throughout the day even when at rest.
We should say that reducing body fat doesn’t always increase health and or happiness. But If you found any of the above information useful, wanted to know more or were looking for a little extra help with your training and reaching your goals just ask a TMB coach.