Resistance Training Increases Fat Loss At The Cellular Level
Whenever someone wants to lose weight, they instantly increase their cardio output and reduce their weight lifting. But what if I told you that resistance training was the secret to fat loss.
Would you believe me?
Resistance Training Increases Fat Loss
A new study has shown training with moderate to heavy loads increases fat loss at the cellular level. (1)
“The study results in mice and humans show that in response to mechanical loading, muscle cells release particles called extracellular vesicles that give fat cells instructions to enter fat-burning mode.” - Vechittie et. al 2021
But how heavy do you need to lift?
Participants performed four sets of their 7 rep max on the leg press and leg extension machine with two minute rest breaks.
A seven rep max would equate to about 80 percent of your one-rep max. So if you can leg press 200 pounds once, you would perform 160 pounds for seven reps.
Even though the study only looked at a seven rep max, I believe you can obtain similar benefits with different exercise prescriptions. To elicit the same fat loss response, you need to cause a high amount of stress on the muscle. There are three ways you can accomplish this:
moderate to heavy weight
train to failure
perform a high number of sets and reps (also known as, volume)
As a trainer, I have learned that most people don’t enjoy training to failure, nor do they enjoy lifting heavy weights. So, in my opinion, the easiest way to trigger fat loss would be through high-volume training. However, performing four to six sets in a row can be boring and diminish one’s motivation to finish the workout. Thus, you have to find a way to turn the workout into a game so that you are competing against yourself.
Density Training
One of my favorite ways to do this is through a workout called density training. It is perfect for people who are competitive and short on time.
To do it effectively, pick two exercises that train opposing muscle groups (upper vs lower or press vs pull) and perform ten reps at each one before switching. Your goal is to perform as many rounds as possible in ten minutes. I recommend performing 1-4 of these density sets. If your goal is strictly fat loss, perform 3-4 pairs of density sets.
How Heavy Should I Go?
Choose a weight that you can do for 15 reps and stick with that weight throughout the whole workout. Once you can perform 6 rounds with the weight, increase it by 5 pounds for upper body moves and 10 pounds for lower-body moves.
Exercise Selection
For beginners, I highly recommend starting with exercise machines first to learn how to train intensely. Once you feel comfortable pushing yourself under load, you can choose more advanced exercises like deadlifts, squats, and bench presses. The hack squat/leg press and lat pulldown are a great place to start.
Example Workout
1a. Hack Squat
1b. Lat Pulldown
2a. Hex Bar Deadlift
2b. Low Incline DB Bench Pres
3a. Pushups
3b. Chest Supported Machine Row
Reference
Ivan J. Vechetti, Bailey D. Peck, Yuan Wen, R. Grace Walton, Taylor R. Valentino, Alexander P. Alimov, Cory M. Dungan, Douglas W. Van Pelt, Ferdinand Walden, Björn Alkner, Charlotte A. Peterson, John J. McCarthy. Mechanical overload‐induced muscle‐derived extracellular vesicles promote adipose tissue lipolysis. The FASEB Journal, 2021; 35 (6) DOI: 10.1096/fj.202100242R