Resistance training is essential for weight loss because it helps build lean muscle, which increases metabolism and burns more calories, even at rest. Not all forms of strength training are created equal when it comes to fat loss so knowing the most effective types will help you maximise the benefits.
Compound movements: These are movements that use various joints and muscles, including squats, deadlifts, bench press and pull-ups. They use more calories than single-joint movements do and develop functional strength.
Circuit Training: This is not your usual strength training routine; this type of exercise involves performing a chain of strength exercises with little to no rest which will help keep your heart rate up, in turn offering the advantages of strength and cardio.
High-Intensity Resistance Training (HIRT): Lifting heavier weights and workout with high intensity with less repetition or rest periods involve more muscles and burn more energy when you are rested for the rest of the day.
Bodyweight training: Whether it’s push ups, lunges, or planks, you can do bodyweight exercises anywhere and they can help burn calories and build muscular endurance when done in high repetitions or as part of a circuit.
Supersets and Drop Sets: Combining the exercises or decreasing weight halfway through recruiting the muscles even more – increases metabolic rate and helps burn fat.
NESTA uses a combination of these methods and strategies along with sound nutrition, and correct cardio training, and recovery from all weight loss workouts, to make sure that the maximum weight loss and minimal lean muscle occurs!
