Does Lifting Weights Burn Fat?

Lifting weights builds muscle, and muscle helps to burn fat. When you engage in resistance training, your muscles are challenged, leading to micro-tears that need to be repaired. As your body repairs these tears, it uses energy (calories) which helps increase your metabolism and promote fat burning. Having a higher muscle mass also means that your body requires more energy to maintain ( 8 ), leading to increased calorie burn throughout the day.

Do You Lose Fat or Muscle First?

If you’re following a healthy and balanced workout plan, your body will prioritize burning fat over muscle. However, if you drastically cut calories or don’t consume enough protein, your body may turn to both fat and muscles as a source of energy. To prevent this from happening, make sure to eat enough protein and fuel your body with nutritious foods.

Energy expenditure (calorie burn) is the key to burning fat. To lose fat you need to consistently burn more calories than you consume through a combination of exercise and maintaining a calorie deficit ( 14 ). Different forms of exercise can contribute to energy expenditure, including cardio exercises like running or cycling, resistance training with weights, even low-intensity activities like walking or gardening.

Can You Gain Muscle While Cutting?

While cutting, or being in a calorie deficit, it is possible to gain muscle. However, this process will be slower, compared to when you are in a calorie surplus. To support muscle growth while cutting, make sure to consume enough protein and continue with resistance training exercises ( 12 ).

What Is The 30-30-30 Rule for Weight Loss?

The 30-30-30 rule is a guideline for weight loss that suggests that you should aim to consume 30% of your calories from protein, 30% from fat, and 40% from carbohydrates. This ratio may work for some individuals, but it’s important to remember that everyone’s nutritional needs are different. For example, some athletes may require a higher percentage of carbohydrates to support their training, while others may do better with a higher fat intake.