What's the Best way to lose weight?

Victor Williams

February 12, 2021

Stay on track with your New Years Resolutions by training with purpose.

What’s the best way to tone or build muscle and burn fat?

Short answer - pick up and put down really heavy things! There’s a big misconception that lifting heavy will make one bulky and the light weight and moderate to high reps will do a better job of toning, when that’s simply not the case.

This thinking is actually backwards. Lifting heavy weight at low to moderate reps will elicit an adaptation that will replace your fat with muscle, while lifting light weight for moderate to high reps - pushing toward burnout - will elicit hypertrophy as an adaptation, which means that you will bulk up instead of tone.

That said, it’s important to understand that in either case, nutrition plays a very big role in this game. While you may be building muscle and burning fat by lifting heavy weight, the number on the scale may actually stay the same if you are not in a caloric deficit. In addition, if your protein intake isn’t appropriate while in a resistance training program, your body will struggle to rebuild itself and then subsequently build muscle.

Lastly, while some might find this relatively obvious, we need to be more intentional with fat intake, being that this is something that we want to get rid of. That said, what’s probably not common knowledge is that it takes more energy and a longer time frame for your body to break down fat molecules. And yes, you can even go overboard with “good fat” or unprocessed fats like avocado and olive oil.

How do we go about resistance training and determining the proper macronutrient intake in a way that’s safe and healthy? Well, that’s easy - 1) find yourself a certified trainer that is technique specific so that you can ensure that you are building proper movement patterns (training heavy in the wrong way, even if you are getting stronger, can significantly increase injury risk) and 2) find yourself a nutritionist (preferably a registered dietician) that can help you determine what your caloric intake needs are based on YOUR body. Having insight into your resting metabolic rate can also help you be more strategic with both exercise and nutrition so that you can ensure that you are doing enough movement and fueling yourself properly, without overtraining.