Let’s test your fitness knowledge. What is the primary energy source that the body uses when we do long slow endurance training? The image of skinny marathon runners jumps to mind and naturally the answer is that fat is the primary energy source.

So that is it. The science is clear. Do long slow training and you will burn fat! Unfortunately for us the reality is far more complicated than that!

Fat burning is often shrouded in mystery and with many different opinions and while it is true that different people respond to training differently the fact still remains that endless, slow training is probably not the most effective fat blasting method available to you and resistance training can offer many unique benefits in your fat burning quest.

How Does Resistance Training Burn Fat?

If we are not utilising the fat metabolic pathway when doing resistance, how can we blast the fat? The answer is calorie deficit! Simply put, a calorie deficit is when your calorie intake is less than your calorie expenditure. The theory is that when you create a calorie deficit, your body starts using fat stores as an energy supply which ultimately reduces the amount of body fat and body weight. Resistance training helps with this calorie deficit in a number of ways.

Muscle Activity

Muscle tissue is metabolically active, meaning that it requires energy. By having more muscle fibres as a result of training will therefore increase your daily energy requirement and increase the calorie deficit.

Excess Post-Exercise Oxygen Consumption (EPOC)

This is a measure of training intensity. After a training session the body goes into recovery mode. This recovery includes higher heart rates, increased respiration and a higher concentration of hormones. Higher intensity training results in a larger EPOC response and lasts over a longer period of time which in turn will cause an increased calorie deficit post training as opposed to lower intensity training.

Hormones

In addition to the hormonal response due to EPOC, resistance training produces a cascade of hormone activities. The response is anabolic in nature and results in the body repairing itself by increasing protein production and increased fat metabolism. This response is of a greater magnitude in males and is part of the reason why males are able to develop muscle mass more easily.

What Resistance Training Should I Do to Burn Fat?

Most forms of resistance training will result in a positive effect for fat burning. The popular method is HIIT training, but regular strength training is also effective. The Fitness Maverick - Gareth Sapstead offers us a third alternative to both these methods. He combines strength training with cardio training by performing a routine of kettlebell carries. The advantage of this is that you will be getting your heart pumping as a result of performing the walking part of your carry and the resistance side of training will be provided by the kettlebells. By holding the Kettlebells in various positions, you are able to load different parts of your body and get a full body workout.

For Gareth’s workout, you will perform 3 sets of each exercise before moving onto the next exercise. The duration of each set is 60 seconds which is immediately followed by 60 seconds’ rest. Make use of the space that you have available to train in. You could walk forwards and backwards, walk in a figure of 8 pattern, walk sideways or even go round the room. The important thing is that you keep moving for 60 seconds. You will also need a range of different kettlebell weights.

Gareth has structured the workout so that you will require the heaviest weights for the first exercises and as you progress through the workout you will need progressively lighter weights. The loaded kettlebell carries include the following -

Farmer's Carry

Farmer's carry targets a range of muscles including the shoulders, trapezius, biceps, triceps, quads, hamstrings, abdominals and calves.

Front Rack Carry

By having a kettlebell in each arm, you unilaterally stress each shoulder joint and prevent muscle imbalances.

Overhead Carry

Improves shoulder strength and stability.

Bicep Isometric Carry

Get the burn in your biceps. By having the weight further out in front of you your back also has to work hard to prevent you from being pulled forward.

Goblet Carry

Full body workout that includes targeting muscles of the shoulders, back, abdominals, legs and calves.

Don’t get caught in the trap of training for hours in an effort to burn fat. Strength training is very effective at targeting fat loss and provides many other benefits such as strengthening muscles and joints at the same time. Choose from a variety of strength training methods and remember that you can also combine cardio into your strength routine by doing routines such as kettlebell carries as Gareth has demonstrated to us.

Written by guest author Brendan McBirnie.

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Tags: Equipment > Kettlebells ; Exercise Type > Strength