Summary
In order to lose fat, we need to use up more calories than we are consuming. We can achieve this by increasing our total daily energy expenditure (TDEE), reducing our intake, or a bit of both (along with reducing stress, getting good sleep each night and drinking more water of course)
The biggest component of TDEE is basal metabolic rate (BMR) - the energy used for vital processes to keep us alive and maintain normal function - accounting for 65-75+% of our daily energy needs
Part of our BMR is the energy used to maintain our muscles while at rest. Muscle cells are metabolically active, like tiny engines, and burn up 6-7 calories per pound (per day) while doing nothing
By increasing the amount of muscle we have, we increase our BMR (or how much energy we are burning at rest), and can exercise more intensely to burn more calories from exercise (from each session and from excess post-exercise oxygen consumption or EPOC)
One of the best ways to build muscle is strength training. By including more strength exercises and sets in our workouts (example workouts below), we can build more muscle and burn more calories at rest (BMR and EPOC)
There are some drawbacks as strength training is not a quick fix, and we’ll still need to track what we eat to stay on course with our body composition goals. However, the effects will add up long term and it gives us extra options to add to our training/movement toolkit
Intro
Strength training is great fun. Not only can we chuck heavy weights with low reps and lots of rest, we can also forge stronger joints, bones and muscle as we go. However, these low reps and long rest sets aren’t normally associated with fat loss, and so are avoided by the masses as they make their way to the treadmills, steppers and other low intensity steady state (LISS) modes of movement. Which is a shame, because not only are we missing out on fun lifts, but it turns out strength training is one of the best things we can do for fat loss - particularly when we’re not training.
How Do We Use Energy?
When thinking about fat loss, we’re generally looking to use up fat stored in our bodies by burning more calories than we consume (along with reducing stress, getting a good night’s sleep, and drinking more water). We can do this in 3 ways - reduce how much we consume (diet), increase how many calories we burn each day (increased movement, exercise and recovery from exercise), or a combination of the two (diet and exercise). The third option, a combination of diet and exercise, works well for most people as we don’t have to lower our intake quite as much (thus keeping more treats in), and we get a lot of mental and physical benefits from exercise. Focusing on just diet or exercise on it’s own makes things trickier - because a reduced intake without any endorphin boosting movement just sucks, and exercise on it’s own doesn’t burn up as many of our daily calories as we might think. In fact, one hard hour in the gym or blasting cardio is just one small piece of the daily calorie burning puzzle - our Total Daily Energy Expenditure (TDEE) - which looks a bit like this:
Basal metabolic rate (BMR) - energy used for vital bodily functions (aside from movement and digestion), and staying alive moment to moment. Used interchangeably with resting metabolic rate (RMR), the only difference is the testing method - BMR uses stricter testing procedures for a more accurate number, but both test for basically the same thing. Takes up 65-75% of TDEE.
Exercise activity (EA) - energy used for activity and recovery after exercise. Takes up anywhere from 10-15% TDEE (low activity individuals), to over 30% TDEE (active individuals).
Non-Exercise Activity Thermogenesis (NEAT) - daily life movement that isn’t exercise (walking around work, up stairs, fidgeting, carrying shopping, etc). Varies between individuals - particularly those with physically active jobs or who walk a lot, and those with office jobs or who don’t walk much - but typically the smallest contributor to TDEE.
Thermic effect of feeding (TEF) - energy used in the digestion, absorption and use of consumed foods and nutrients. Proteins tend to have the highest thermic effect as it takes more energy to process them (one of the reasons high protein intake is a key feature of fat loss diets). About 10% of TDEE.
Increased Spending
Considering these factors, we can increase our daily expenditure in a few ways: TEF by increasing the amount of protein we take in, NEAT by fidgeting and walking around more, EA by spending more time exercising (or exercising more intensely), and BMR by increasing the amount of energy our body needs to maintain itself and survive. While the first 3 are pretty self explanatory (oversimplified but you get the gist), increasing our BMR is a bit more obscure - how can we use more fuel just to maintain/survive the day? The answer is the same for a car: just throw in bigger/more inefficient engines. In biological terms, muscles.
The key here is that muscles are metabolically active tissues - meaning they burn fuel throughout the day to keep them ticking over and in good condition. There are a few estimates out there, but a more conservative guess is that one pound of muscle will use up 6-7 calories per day (or 13-15 calories per kg of muscle), without performing any exercise (McClave and Snider, 2001). That might not sound like much, but consider that muscle mass will make up 30-50% of our total bodyweight (for the average human, leaner or more athletic individuals will have a greater percentage) - so someone who weighs 165lbs (75kg) will be using up 300 to 580+ calories per day just to maintain muscle mass. So by increasing the amount of muscle we have, we’ll be able to burn more energy while doing nothing at all. Sweet. But wait, there’s more.
If we include strength training into our muscle building routine, we not only develop stronger bones and joints, but the capacity to move more weight or train more intensely (thanks to stronger muscles). This feeds into the amount of energy we’re burning while exercising (EA) - if we’re moving a heavier weight, we’re using more energy, and thus burning more fat (assuming we can manage the same total number of reps or sets). While technique does play a part, all things being equal it takes more energy for us to move 50kg than 25kg for a repetition of the same movement. This might not be a huge difference in energy expenditure, but over a long period of time it will all add up. But wait, there’s more.
Known as the “afterburn effect”, excess post-exercise oxygen consumption (EPOC) is the energy used to return the body to a resting state (homeostasis) after exercise, performing functions such as: replacing depleted oxygen and energy stores, shuttling proteins to muscles for repair, and returning body temperature to normal. EPOC from strength training, high intensity exercise, and high intensity interval training (HIIT) will add 6-15% of the total energy cost of the session (LaForgia et al, 2006), which is a bit more than low intensity steady state exercise or cardio for the same session duration (Børsheim and Bahr, 2003). So if we were to burn 200 calories from an iron sesh, we’ll be using up an extra 12-30 calories to return to normal.
While they aren’t an earth shattering amount on it’s own, add all these little extras together over a long period of time (increased BMR from more muscle, increased EA from more weight lifted, extra calories from EPOC), and we’ll be a calorie burning beast compared to the average human. It’ll still take time to see big changes of course, but nothing worth having comes easy. So how can we include more strength training into our routine?
How to Use Strength Training to Burn Fat
Generally speaking we’re looking at compound movements (exercises that include several joints like squats, instead of single joint isolation movements like leg extensions), using a relatively heavy weight for 3-6 sets of 4-8 reps, and progressively overload over time. We can go for even heavier weights and fewer reps (1-3), but they aren’t essential to making progress. If we’re new to the gym or still getting used to certain movements, we should stay away from super heavy, low rep work (less than 4 reps) until we are comfortable with good, safe technique.
Below are two full body workout examples of how to add strength training into a routine - in traditional and circuit fashion. These are of course quite generic to fit a wide range of people/situations, however if you’d be interested in a full program or selection of workouts tailored to your needs, preferences and situation, drop us an email at stu@next-level-training.co.uk or head over to the Contact Us page on the website (Let’s Do It)
At the time of writing, many gyms are still employing a variety of Covid precautions that, while good for helping everyone stay safe during the pandemic, can impact equipment availability and spacing for setting up circuits. As such, I’ve noted alternative exercises in the exercise bank at the end of this post to try and give you a few different options. Whether single exercise or circuits work best will be mostly down to individual preference and situation, so do feel free to experiment to find what works best for you.
All volumes as “Sets” x “Reps”, taking 1-5 mins rest between sets. For the circuit sets, perform all reps of one exercise and immediately move on to the next, and rest once all exercises in that group are complete (completing one set).
Progression: Aim to do a little more each week, whether that’s a little extra weight (adding 1kg to the bar or moving up a dumbbell), an extra rep with the same weight, an extra set, or a little extra time (add 5-10 seconds to timed sets). Of course, listen to your body and adjust the weight as necessary (take what is there on the day, one bad workout does not mean everything is falling apart - just that we had a bad day), but we must challenge ourselves in order to grow. A fine line to walk, but it gets easier with practice.
Drawbacks
Now as fun and effective as strength training is, there are a few drawbacks or things to bear in mind before diving in gung ho.
As we’re using heavier and heavier weights, safe technique becomes more and more important to avoid injury from a silly mistake or a moment of lost focus. As such, for newer lifters it’s better to spend a few weeks focusing on improving technique with lighter weights, or to lift with someone who can coach you and give good feedback (hiring a personal trainer or working with an experienced lifter/coach). Using machines instead of free weights is technically safer, as the machine keeps us on a fixed path, but accidents can still happen if we’re not paying attention or making risky choices. That being said, we don’t need to go all out and try to lift as heavy as possible, we can still make progress while leaving 1 or 2 reps in the tank, so don’t feel you need to go max effort right off the bat. Just use a slightly heavier weight than normal, and see how you go.
Squat and deadlift style movements (regular and variations) tend to take a bigger toll on our central nervous system (CNS), and can leave us feeling more tired (even after the session is done) than other movements. This in turn can take a toll on our willpower, making it harder to resist extra treats or going off plan if we’re following a diet or tracking our intake. There’s nothing inherently wrong with wanting to eat more to recover from a hard session, however if the goal is fat loss we may need to plan around it - playing with portion sizes or how we spread our intake for the day to find what works best for us
While in a caloric deficit, it is going to be harder to recover and build new muscle tissue - not impossible, just harder than if we were in a caloric surplus (bulking) or maintenance. This means that we might not make as much progress (strength/muscle) as someone who is eating in a surplus, or make as much strength progress as we would like. This can be a bit disheartening, but is totally normal. We can still make progress, particularly as we refine our technique and get better at coordinating the movement, but while in a deficit we shouldn’t set our sights too high - instead challenge ourselves with whatever strength is there on the day. We can always come back and go for new personal bests when we’re in a maintenance or surplus phase.
Like any mode of exercise, we might not find strength training all that enjoyable - as a circuit or as one exercise at a time - and that’s okay. It is just one tool that we can utilise, not the only tool at our disposal, and while I’d argue that strength training is the best way to build muscle, it is not the only way. There’s no point being stuck doing something we hate just to burn a few extra calories - instead, find something physical that you enjoy and is somewhat challenging, and do that! If you prefer hillwalking, classes or a sport, then do those. We’ll still need to push ourselves to get the most muscle building benefits, but if we’re enjoying it a bit more we’re more likely to stick to it in the long term.
EXERCISE BANK
BARBELL ROW
Alternatives: Dumbbell Row, Machine Row, Pendlay Row, Seal Row, Bodyweight Row
Description: Deadlift the bar from ground to standing position (hands and feet shoulder about width apart). Take a deep breath, brace the core and pull the hips back to bend forward (torso at about 45 degree angle). Squeeze the upper back muscles to pull your elbows up, pulling the bar to your stomach. Control the bar back down to the hanging start position. Try to keep torso as steady as possible - some momentum will help get the bar moving, but means the back muscles do slightly less work.
BENCH PRESS (Barbell)
Alternatives: Dumbbell Bench Press, Machine Chest Press, Press Ups
Description: Set the rack height so that you need to bend the elbows to put hands on the bar. Set up so your nose is under the bar while it’s in the rack, feet planted firmly on the floor. Pull your shoulder blades together and down, take a deep breath, brace the core and lift the bar out of the rack. Bring the bar down to your sternum in a controlled manner, then squeeze the pecs and extend the arms as fast as possible to press the bar back up into the air. Pausing at the bottom will give you more control over the direction of the bar and make the muscles work a bit harder, but bouncing off the chest will give you a slight boost to help press the weight - either/both can be used in training, just know the pros and cons of each.
BICYCLE CRUNCHES
Alternatives: Russian Twists, Standing Elbow to Knee
Description: Lying on back, have hands at side of head and legs out straight with feet held together a few inches off the ground. Bring left knee up towards head and crunch/twist upper body to bring right elbow to almost touch left knee (keeping right foot in the air). Return to start position and repeat with opposite elbow/knee (this completes one rep).
DEADLIFT
Alternatives: Trap Bar Deadlift, Dumbbell Deadlift
Description: Start with the bar about halfway over your feet (feet about shoulder width apart), hips back, shoulders over the bar, spine in neutral (straight line). Grip the bar as hard as you can (hands just over shoulder width apart), brace the core and squeeze your back, leg and glute muscles to start pressing the floor away and bring the hips forward. Keep the spine in neutral throughout (rigid torso as much as possible), and bring the shoulders back as you reach an upright standing position. Control the bar back to the floor to complete one rep.
DUMBBELL BENCH PRESS (DB BENCH PRESS)
Alternatives: Barbell Bench Press, Kettlebell Bench Press, Machine Chest Press
Description: Lying on bench, dumbbells in hand (sitting about sternum level, palms facing knees), shoulder blades pulled together and down, and feet planted firmly on the floor. Squeeze pecs and triceps to extend arms up - as you extend the arms, rotate the palms inward (facing each other) to let you get the hands closer to each other at the top (allowing you to contract the chest muscles a bit more). Pause for a moment at the top, then control the weight back down to the start position.
DUMBBELL ROW (DB ROW)
Alternatives: Machine Row, BW Row, T-Bar Row, Barbell Row
Description: For this we’ll need a bench (or stable surface to lean on) and a dumbbell. Step back from the surface far enough so that when you bend at the hip and have slightly bent knees (one foot forward), your torso is between a 90 degree and 45 degree angle (parallel with floor or slight angle upward) and can hold on to the surface for support (arm extended, slight bend in elbow). Reach down and pick up the dumbbell, squeezing the lats to pull the elbow up and bring the dumbbell up towards your waist. Pull the dumbbell as far as you can without twisting your torso, pause for a moment and control the weight back down to the start position.
DUMBBELL SPLIT SQUAT (DB SPLIT SQUAT)
Alternatives: Barbell Split Squat, Walking Lunge
Description: Similar to a lunge (dumbbells in hands, take a step forward and drop back knee towards floor), but instead of bringing the feet back together or stepping forward, we just extend the legs to raise the rear knee off the floor (feet don’t move). Can perform either alternating legs or one side at a time.
FACEPULLS
Alternatives: Bruce Lee’s, Rotator Cuff Cable Twist
Description:Set up cable rope attachment to about diaphragm height, step back until arms are extended and pulling the slack out of the attachment, hands in overhand grip position. Pull elbows back and rotate forearms up to face, then reverse the movement to return to start position.
HANG CLEAN
Alternatives: Kettlebell Clean, Snatch, Power Clean
Description: Deadlift bar from ground to standing position (hands and feet shoulder about width apart). Take a deep breath, brace the core and pull the hips back to bend forward (torso at about 45 degree angle). Explosively drive the hips forward and chest up as fast as you can to lift the bar up into the air (bouncing off the thighs), and use the shoulders to help upright row/guide the bar up and to land on your front delts (shoulders), as you flick your elbows under the bar before it lands. Control the weight back down to the start position. This is a power move used to help build rapid force development, so may not feel the same kind of fatiguing as a bodybuilding movement does.
LEG PRESS
Alternatives: Belt Squat, DB Squat, Barbell Squat, Trap Bar Deadlift
Description: For this we’re jumping on a leg press machine - as with all machines there are many different types, some you start with legs extended, some legs tucked, etc. In any case, we want to be sitting with our back against the seat, core braced and shoulder blades pulled back and down, feet evenly spaced and slightly turned out (aim for the same width apart that feels comfortable when squatting/deadlifting). Height should be about middle of the platform for even force distribution, higher will hit the hammies and glutes more, lower will hit the quads more. Drive force through your whole foot (not the toes, not the heel, the whole foot) to move the weight, bringing your knees as close to your body as possible for a greater range of motion (but don’t crush your ribs).
MACHINE ROW
Alternatives: T-Bar Row, Barbell Row, Pendlay Row, Seal Row, DB Row
Description: Using the resistance row machine (these may look slightly different depending on what machine your gym has), set the seat height so that you can grab the horizontal handles just below shoulder height, arms arms extended. Take a big breath in and brace your core, squeezing your back muscles to bring your elbows back as far as you can (keep shoulder blades pulled in, chest upright). Pause for a moment, and control the weight back to the start position to complete one rep.
OVERHEAD PRESS (BARBELL)
Alternatives: Dumbbell Overhead Press, Machine Overhead Press
Description: Set the rack height to just below shoulder level, and place hands on bar about shoulder width apart. Bend knees to get under the bar, letting it sit on your front delts (or hover just below chin if this is uncomfortable). Take a deep breath, brace the core, stand up and step back. When you are stable, bring your head back and extend arms up to press bar overhead. Bring bar back down in a controlled manner to complete one rep.
PLYO PRESS UPS
Alternatives: Speed Bench Press (light weight, explosive movement)
Description:Get into a press up position (facing the floor, hands slightly wider than shoulder width apart, arms straight, torso straight, legs straight or sitting on knees), then lower your chest to the floor (keeping body rigid). Once you're an inch or two away from the floor, extend your arms and squeeze your chest muscles as fast as you can to explode up and leave the floor behind. Try to get some air (hands leaving the ground) and land softly for the next rep.
SQUAT (BARBELL)
Alternatives: Trap Bar Deadlift, Smith Machine Squat, Leg Press, Belt Squat, Front Squat, Goblet Squat, Dumbbell Squat
Description: Set the rack height so that the bar sits just below shoulder height and grab the bar a few hand widths outside of shoulder width (what is most comfortable hand placement will be different for everyone, so experiment with different grip widths). Duck under the bar, letting it sit on top of your traps (top of back), and bring feet forward. Brace your core, pull the bar into your back, stand up and step back. Set the feet about shoulder width apart, and start to bend at the hips and knees to sit down into the squat. Keep chest upright and spine in neutral (no flexing or hyperextending for a big arched back). Once you reach parallel (hips and knees at same height) or are as low as is comfortable, squeeze the glutes and leg muscles to stand back up - keeping chest upright to prevent tipping forward. Make sure safety pins are set up to catch the bar just in case you get stuck with the heavier weights.
SQUAT JUMP
Alternatives: Tuck Jump, Dumbbell Squat Jump
Description: Standing with feet shoulder width apart, drop down into a squat position, then explosively extend the legs and leap into the air. Land softly, ready for the next rep. Can also swing arms for more height.
V-TUCKS
Alternatives: Ab Wheel, Barbell Ab Rollout, Hanging Leg Raise, Dip Bar Leg Raise
Description:Balancing on butt in a tucked position, slowly open arms out to sides and straighten out legs until they are fully extended, leaning back and keeping feet a few inches off the floor. Hold for 3 seconds, then return to starting tuck position to complete one rep. These are not strictly V Sits as the legs are closer to the ground, but I don’t have a better name for them.
REFERENCES
Børsheim E, Bahr R. 2003. Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Medicine. 33(14). Pp 1037-1060. Available from: https://link.springer.com/article/10.2165/00007256-200333140-00002
LaForgia J, Withers R, Gore C. 2006. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sport Sciences. 24 (12). Pp 1247-1264. Available from: https://shapeamerica.tandfonline.com/doi/abs/10.1080/02640410600552064#.YNB4HuhKh3g
McClave SA and Snider HL. 2001. Dissecting the energy needs of the body. Current Opinion in Clinical Nutrition and Metabolic Care. March 4 (2). Pp 143-147. Available from: https://journals.lww.com/co-clinicalnutrition/Abstract/2001/03000/Dissecting_the_energy_needs_of_the_body.11.aspx