Weight Training for Fat Loss and Weight Gain Prevention*

Monday, 20 March 2017, By Phil Lee

Weight training can help your body burn more energy compared to many other forms of exercise by helping to elevate your resting metabolism long after you've finished your workout. The process of lifting weights places stress on the muscles, and combined with adequate nutrition and rest the body can increase muscle mass resulting in greater energy burn. Put simply, the more muscle you have on your body, the more energy you can burn.

People are becoming more aware about the health and physical benefits of weight training, however many still see cardio as the go to for fat loss. Sure, cardio has its place, but when it's the only source of exercise a person can be left feeling disappointed with their results and may struggle to maintain their weight or change their body shape.

As the human body ages, muscle loss occurs naturally. Unfortunately, this results in the metabolism slowing down, and less muscle equals a slower metabolism. This process happens gradually over time and as many people age they exercise less but continue to eat the same amount of food. As muscle decreases, the metabolism cannot burn off food as quickly as it once did, resulting in the storage of unused calories and, if not burnt off, an increase in the risk of weight gain. Weight training along with adequate protein helps to build and/or maintain muscle and ensures that the metabolism stays firing, minimising the risk of unplanned weight gain.

Weight training helps to:

  • Increase muscle which helps to burn more energy
  • Change body shape/composition
  • Elevate resting metabolism so you burn more when you're not even training
  • Reduce body fat and increase tone/definition
  • Make you stronger
  • Increase/maintain bone density
  • Prevent the onset of osteoporosis


Everyone should and can do some form of weight or resistance training and you don't have to be super strong or experienced to begin. There are many ways you can begin; utilising your own body weight being one of them, so there's no need to be afraid and it's never too late to start. Compound exercises which work multiple muscle groups are a far more effective way to burn energy and increase muscle. They are also more time-efficient. An intense 30min workout is going to be more effective than a leisurely hour. But work to an intensity that is appropriate for you and/or your level of experience as safety and correct technique is important. As you progress, your strength will increase and with it an increased level of intensity; this is where changes to body composition will occur. To build muscle you must increase volume over time. That means you need to lift heavier and/or do more repetitions to ensure there is an increase of adequate weight placed on the muscles so they can tear, repair and grow.

Compound exercises include but are not limited to:

  • Squats: Barbell, dumbbell, body weight
  • Deadlifts
  • Lunges: Barbell, dumbbell, body weight
  • Bench Press, Push-ups
  • Shoulder Press
  • Dips
  • Chin/Pull-ups: Assisted and Non-assisted
  • Pull downs

Need help? At Vision Personal Training Camberwell we provide you with the support, knowledge and tools to ensure your success. We offer educational seminars on nutrition, exercise and emotions as well as personalised one on one nutrition sessions to ensure you have all the knowledge you need to empower yourself to take control of your own health and fitness. Contact us today to start the beginning of your new life.


*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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