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By Mia Ingui

1. More reps means more results: When it comes to resistance training, there is the difference between lifting a heavy weight a few times versus a lighter weight a lot of times. While both approaches are important, research and studies hint at the fact that resistance-training programs that focus on muscular endurance contribute more to weight loss. With that said, the researchers emphasize that while this means you’ll be lifting lighter weights, you should also be performing the exercise many more times to get the desired results.

2. High Intensity training spurs fat loss: Occasionally upping the ante in workouts can help spur fat loss. In particular, studies and research has honed in on the effectiveness of high-intensity interval training (HIIT). While HIIT is often associated with cardio training, strength and resistance work can be thrown into the mix for a great workout. The idea is to push yourself at a high intensity for a short period of time and then take a break. This type of structure is often utilized in boot camps that include exercises such as squats, burpees and mountain climbers, allowing you to work the various energy systems in a single workout.

3. Decrease body fat with compound exercises: By choosing “compound” exercises, you target multiple muscle groups all at once. For instance, exercises like body-weight squats have been proven to decrease body fat significantly and increase lean body mass. Done with a barbell or dumbbells, you work both the upper and lower body, getting more bang for your buck.

4. Increase your protein intake: Research has revealed that resistance training is more effective in prompting weight and fat loss over simply cutting calories alone. Along with that, swapping some of your carbs for protein magnifies these results further. Studies suggest that taking in protein right after resistance training can help improve body composition and enhance recovery.