Strength Training and Fat Burning

Quick Hit on Strength Training and Fat Burning


It seems as though there is a misunderstanding when it comes to strength training - big bulky muscle right? People looking to lose weight want absolutely nothing to do with a weight or strength training program. They are under the impression that they should diet and spend endless hours doing cardio work.

The above approach is not wrong, but extremely outdated. Strength training plays a valuable role in fat burning and speeding up the bodies metabolic rate.

When strength training for fat loss you want to keep your rep range between 15-20 reps and rest no longer than 45 seconds in between sets. This volume will increase your heart rate as well as elevate your metabolism.

This type of strength training will build lean toned muscle, taking the place of the layer of fat resulting in a more sculpted body. When you increase your lean muscle, it will naturally increase your metabolism due to your bodies increased requirement for fuel at rest.

A combination of strength training and cardio is necessary for optimal fat burning results. Results will not be achieved unless you are consistent, dedicated and 110% motivated.

Peanut Butter Protein Bar Recipe

Some protein snacks can be a healthy alternative to help someone satisfy their sweet tooth, as well as add some extra calories and protein for someone looking to build muscle. These low-fat bars are big in taste and rich in fiber with a light spread of peanut butter covering the top.

3 ½ cups quick oats

1 ½ cups powdered nonfat milk

1 cup sugar-free pancake syrup

2 egg whites beaten

¼ cup orange juice

1 tsp vanilla

½ cup natural applesauce

4 scoops low-carb chocolate or vanilla whey protein powder

Frosting - 1/3 cup natural peanut butter

Directions - Preheat oven to 325 degrees. Mix all dry ingredients in bowl and mix well. In a separate bowl, combine egg whites, orange juice, applesauce and sugar-free syrup. Blend well. Stir liquids into dry ingredients until mixed. The consistency will be thick and comparable to cookie dough. Spread batter into a 9x12 baking dish sprayed with nonstick cooking spray. Bake about 20 min. or until edges are crisp and browned and inserted knife comes out clean. Frost with natural peanut butter. Cut into 10 bars. Store in an airtight container and keep refrigerated.

Totals Per Serving (Recipe Makes 10 Servings): 170 calories, 17 g Protein, 25 g Carbs, 5 g Fat, 5 g Fiber

Recipes by Stella Post – Stella's Kitchen: Creative Cooking for Fun, Flavor and a Lean, Strong Body

Also, try this Delicious and Healthy fat-burning chocolate pudding that’s high in fiber, healthy fats, protein, and low in sugar, with ZERO artificial sweeteners and NO added sugars!