What is the impact of strength training on metabolic rate during weight loss?
Strength training is important for metabolic rate in weight loss, muscle preservation, calorie burn, and improved overall fat loss efficiency. Here’s how it works:
1. Enhanced Resting Metabolic Rate (RMR)
Muscle tissue is metabolically active and burns more calories at rest than fat.
Strength training preserves and adds lean muscle, preventing RMR decline that normally results with weight loss.
Research has shown that each pound of muscle tissue increases daily caloric burn by 5-7 calories, which results in higher basal caloric burn in the long run.
2. Elevated Post-Exercise Caloric Burn (EPOC)
After a weight training session, the body spends more energy to rebuild muscles and recover, a process called Excess Post-Exercise Oxygen Consumption (EPOC) or the “afterburn effect.”
This keeps metabolism high for 24-48 hours following exercise, varying with the intensity of exercise.
3. Fat Loss with Maintained Muscle
Dieting alone causes loss of muscle, which reduces metabolic rate.
Strength training ensures that weight loss is primarily from fat, not lean body mass.
This leads to better body composition, even though the number on the scale goes down at a reduced rate.
4. Increased Insulin Sensitivity & Fat Oxidation
Strength training increases insulin sensitivity, enabling muscles to absorb glucose more efficiently and reducing fat storage.
It also enhances the ability of the body to burn fat for fuel instead of muscle tissue.
5. Long-Term Metabolic Gains
Long-term, daily calorie expenditure increases due to regular strength training, which makes it easier to maintain weight loss.
It also prevents metabolic losses that often happen with long-term calorie restriction.
Best Strength Training Strategies for Boosting Metabolism
Compound Exercises (Squats, Deadlifts, Bench Press, Rows) – Activate multiple muscles, burning calories.
Progressive Overload – Gradually increasing reps or weights ensures continued metabolic benefits.
Full-Body & High-Intensity Lifting – Recruiting more muscles with each workout enhances EPOC.
Do you have advice on how to incorporate strength training into your weight loss regimen?
Alcohol interferes with weight loss due to multiple main effects on metabolism, hunger, and fat oxidation:
1. Slows Fat Burning
The body moves alcohol up its hierarchy of metabolism over fat and carbs, which decelerates fat loss.
Alcohol is converted to acetate, which the body burns as fuel before it will burn stored fat.
2. High in Empty Calories
Alcohol has 7 calories per gram, just about the same as fat (9 kcal/g), with no nutrients.
Cocktails and mixed drinks often contain sweet syrups, fruit juices, or soda, adding even more calories.
3. Increases Appetite & Bad Food Choices
Alcohol lowers inhibitions, and you’ll eat more higher-calorie, less nutritious foods.
It can increase hunger for salt, fat, or carb foods.
4. Negatively Affects Muscle Growth & Recovery
Suppresses protein synthesis, therefore, it becomes harder to gain and maintain muscle.
Might reduce testosterone and increase cortisol, leading to fat storage.
5. Disrupts Sleep & Metabolism
Alcohol lowers the quality of sleep, which may lead to hormonal imbalance (increased hunger hormones like ghrelin).
Disrupted sleep reduces insulin sensitivity, therefore, losing fat becomes harder.
How to Minimize Its Effect?
Limit drinking (1–2 drinks max, don’t binge).
Choose low-calorie options (vodka soda, dry wine, light beer).
Have water available (drink between alcoholic drinks).
Eat high-protein foods before drinking to prevent absorption.
When trying to lose weight, restricting or being selective with alcohol consumption—or being careful about how much and how often you drink—can speed up effects significantly. Do you need help adjusting your diet to allow for social drinking?