Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest ( 3).Īccording to one review, 10 weeks of resistance training could help increase calories burned at rest by 7% and may reduce fat weight by 4 pounds (1.8 kg) ( 4).ĭoing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training. In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a type of dangerous fat that surrounds the organs in the belly ( 1).Īnother study showed that 12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone ( 2). Research has found strength training to have multiple health benefits, especially when it comes to burning fat. Most commonly, strength training involves lifting weights to gain muscle over time. It builds muscle mass and increases strength. Strength training is a type of exercise that requires you to contract your muscles against resistance. Here are 14 of the best ways to burn fat quickly and promote weight loss.
Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily. In addition to diet and exercise, numerous other factors can influence weight and fat loss. Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging.
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