We know you love the rush of a good run or the satisfying high after a session on the Ski Machine. But what if there was another exercise that could supercharge your weight loss journey, even surpassing cardio in the long run? Today we will cover all your questions and bust some myths around strength training and weight loss.

How Do You Lose Weight?

Weight loss is a result of a calorie deficit. This is achieved by consuming fewer calories than you burn. You can also include exercise, to increase your calorie output. A calorie deficit can be anywhere between 5% - 20%. 5% would see a very slow change but feel quite easy. Whereas 20% would see a big change, quickly, but be extremely hard to maintain. Picking a maintainable calorie deficit percentage of around 10-15% will help you see steady results that you can sustain over a longer period.

How Do You Maintain Your Weight?

You can maintain your weight by consuming an equal amount of calories to what you’re burning. Which means your energy intake matches your energy expenditure. Many make the mistake of thinking once you’ve got to your goal weight, the calorie target that helped you get there is the number you need to stay at. This is a myth and won't allow your body to thrive and perform to its full capabilities. This number can be quite variable but you should feel noticeably different on maintenance calories compared to when in a deficit - full of energy and more capable in your workouts.

How Do You Gain Weight?

Weight gain is generally a result of consuming more calories than you’re burning, being in a calorie surplus. For some, weight gain is easy, for others, it can be quite difficult.

How Many Calories Should You Eat?

You can use a calorie calculator or seek advice from a registered dietician to get guidance around your targets. Please note that if using a calorie calculator, it’s not 100% accurate, but a very good estimate. So you may need to play around with the number to get it perfect for you.

It’s important to bear in mind that your calorie goal is personal, but not finite, because it is dependent on your age, weight, height, medical conditions and how active you are. All of which (bar your height) change periodically, especially as your weight changes. Even a small life adjustment like driving to work when you used to walk, can make all the difference.

There are also many other possible contributing factors such as; medication, hormonal imbalances and genes so it is important to consult with your doctor before making changes to your diet and exercise if you fall into any of those categories. Weight changes and body image can be emotionally charged subjects, so if you feel that your mental health is suffering, check out BEAT Eating Disorders for help and advice

Is it True That Muscle Weighs More Than Fat?

False! A 2.5kg Dumbbell weighs the same as 2.5kg of muscle, 2.5kg of fat, or 2.5kg of feathers. Forget the scale! Here's the real magic of strength training. Muscle is denser than fat, so you'll start to look toned and sculpted, even if the numbers on the scale stay the same. Imagine squeezing a ball of playdough versus a tennis ball – they weigh the same, but the tennis ball takes up much less space. That's the difference between muscle and fat! Strength training will reshape your body composition, giving you a leaner, more defined physique. This is a good reminder that only using scales as a measurement of success can often miss the bigger picture of progress.

Do You Have To Do Cardio to Lose Weight?

No, not exclusively. Here's the secret most cardio lovers don't know: intense cardio sessions can increase your hunger and give a perceived perception of needing a greater reward (bigger meal), making it harder to stick to your calorie deficit. Not only that, you may feel more fatigued after a cardio session, meaning you move less over the course of the day, reducing your overall calorie burn for the day.

We lose both fat and muscle when in a deficit, and excessive cardio can increase that muscle loss. Less muscle = a slower metabolism and an increased chance of osteoporosis, injury and fractures.

Muscle: Your Metabolic Miracle Machine

Muscle is a calorie-burning furnace, even when you're resting. The more muscle you have, the higher your Basal Metabolic Rate (BMR), which means your body burns more calories throughout the day. Strength training builds and preserves muscle, giving your metabolism a major boost. This means you can burn more calories even while you're catching up on your favourite Netflix series or getting a good night's sleep. Strength training also helps you develop better endurance, so you can perform your cardio workouts with more intensity and burn even more calories during those sessions.

How Do I Start Strength Training?

Start light and start slow. Learn the movement pattern before adding weight to avoid injury and take a look at our amazing range of Free Exercise Guides to help you. We’ve got you covered for every exercise, with advice from professional and accomplished athletes, starting with bodyweight and resistance bands, all the way up to Olympic weightlifting with barbells.

Is It Possible to Reduce Fat in a Specific Part of the Body By Strength Training?

No, though strength training positively contributes to calorie burn and fat loss, we cannot specifically choose where we lose weight. This is heavily dictated by our genetics and hormones - thanks Mum and Dad.

So why would you focus on a target body area when strength training? You can build muscle in that area, which will increase lean muscle tissue, meaning that over time, the appearance of the area will appear more toned, firmer and leaner. So when that stubborn area finally plays ball, you’ll reveal all the hard work you’ve been doing in the background.

Will I Get Bulky If I Strength Train?

No, you’re not going to end up looking like The Hulk! Don't worry about turning into a bodybuilder – building significant muscle mass takes dedicated effort and specific training. Strength training for weight loss is about building lean muscle, not crafting Arnold’s biceps. Women, in particular, don't have the hormonal makeup to develop bulky muscles easily. So, you can ditch the intimidation factor and embrace strength training with confidence.

What Are The Benefits of Strength Training?

The benefits of strength training go far beyond weight loss. It strengthens your bones, improving bone density and reducing the risk of osteoporosis. It improves joint health, reducing pain and stiffness and making everyday activities easier. Strength training also boosts your mood by increasing endorphins, the feel-good chemicals in your brain. It can even improve cognitive function and sleep quality. Strength training is a total body and mind makeover!

Can I Get Stronger While Losing Weight?

You Can! Though building muscle happens more quickly when eating in a calorie balance or surplus, it’s still possible in a deficit, if following a good training programme. Your body will just have to work that extra bit harder, which makes fuelling smartly even more important. If you want to get the most out of your strength training, but still stick to your weight loss goals, you can follow these simple tips -

• Ensure you are meeting your protein goal, especially before and after your workout. Within 2 hours either side is a good rule of thumb, you don’t have to guzzle a shake immediately after finishing your session but if you work out in the morning, don’t wait until dinner to get all of your protein in at once. Aim to eat protein at every meal time, spacing it out throughout the day.

• Use carbs effectively to fuel and recover from your sessions. Pair your protein with a serving of carbohydrates in your pre and post-workout meals. Skipping the carbs will be detrimental to those strength gains and your recovery.

• Recover well! That post-workout meal doesn’t undo all of your hard work, it’s essential for your recovery and helps to fuel the next session. Underfuelling leads to burnout and you’re more likely to get injured.

Strength and Cardio - Better Together!

Think of cardio as your calorie-burning furnace, and strength training as your metabolic booster – together, they create a winning combination for weight loss and overall health. So pick up that 10kg Kettlebell and hop on the exercise bike for a well-rounded routine.

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