When it comes to fat loss, the most important thing is your diet. If you have a terrible diet you’re not going to lose much fat unless you have amazing genetics. Another thing that comes to people’s minds when trying to lose fat is cardio. Cardio definitely has its place in a fat loss program but people often neglect weightlifting.
Weightlifting can be your best friend when you’re trying to burn fat. The key is doing it correctly. I believe doing heavy ( 80-95% of 1 rep max) compound lifts helps a lot with fat loss. Personally, I’ve looked my best when I focused on lifting heavy. I think it’s because lifting heavy activates a ton of muscle fibers.
Logically it makes sense to lift in a way that makes your muscles work harder when trying to burn fat. I never understood why some think doing high repetitions is the way to go. My opinion that heavy lifting is the best approach comes from the same train of thought that sprints are better than jogging for fat loss. Intensity wins when it comes to transforming your body.
Alternative To Heavy Lifting: Outside of lifting heavy, the best way to lift when trying to lose fat is explosively. Explosive movements force your muscles to work hard. Your body is also forced to activate many muscle fibers in order to move explosively.
Training like this is the reason I’ve been able to stay lean for the longest time. In addition to boosting fat loss, who doesn’t want to be strong and explosive? Lifting like this solves the problem for those who want to lose fat while keeping or gaining muscle.