Does Lifting Weights Burn Fat? Yes—Here's Why
When you think about fat loss, your mind probably jumps straight to cardio. But what if the most powerful tool for creating a leaner physique was waiting for you in the weight room? The real magic of fat loss isn’t just about the calories you burn in a single 50-minute class; it’s about what happens to your body long after you leave the gym. So, does lifting weights burn fat? Absolutely, but it plays the long game. By building lean muscle, you fire up your metabolism to burn more calories around the clock—even while you sleep. This is the key to creating lasting changes in your body composition.
Key Takeaways
Build Muscle to Burn Fat 24/7: Lifting weights is your best tool for long-term fat loss because it builds lean muscle. This increases your resting metabolism, turning your body into a more efficient fat-burning machine even when you're not working out.
Fuel Your Body, Don't Starve It: Effective fat loss requires smart nutrition, not extreme restriction. Focus on a moderate calorie deficit and prioritize high protein intake to ensure your body burns fat while preserving the muscle you're working hard to build.
Focus on Intensity and Full-Body Movements: To get the most out of your time, prioritize compound exercises like squats and rows. Structuring them in high-intensity circuits maximizes calorie burn and triggers the "afterburn effect," keeping your metabolism elevated for hours post-workout.
Does Lifting Weights Burn Fat? Here's How It Works
Let’s get this straight: Yes, lifting weights is one of the most effective ways to burn fat. Many of us grew up believing that hours on the treadmill were the only path to fat loss, but the real transformation happens when you build strength. While cardio burns calories in the moment, a smart strength training program actually changes your body's chemistry, turning it into a more efficient fat-burning machine around the clock. It’s not just about the calories you burn during your 50-minute class; it’s about what happens afterward.
So, how does lifting weights work its magic? It comes down to a powerful one-two punch. First, lifting triggers an "afterburn effect," where your body continues to burn calories at an elevated rate long after you've finished your last rep. Second, building lean muscle fundamentally revs up your metabolism. Muscle is active tissue that requires energy just to exist, meaning you burn more calories all day long—even while you sleep. This is the key to creating lasting changes in your body composition, helping you get leaner and stronger, not just lighter on the scale.
Burn More Calories (Even After Your Workout)
The "afterburn effect" is a real game-changer for fat loss. Its scientific name is excess post-exercise oxygen consumption (EPOC), and it refers to the extra energy your body uses to recover after a tough workout. Think of it like this: an intense lifting session puts your body into overdrive, and it takes hours to cool down. During that recovery period, your body is hard at work repairing muscle fibers and replenishing its energy stores, a process that burns a significant number of extra calories. This is why the high-intensity circuits we do at Armourbody are so effective—they’re designed to maximize that afterburn.
Build Muscle to Fire Up Your Metabolism
Here’s one of the best long-term benefits of lifting: more muscle means a faster metabolism. Muscle is metabolically active tissue, which is just a technical way of saying it burns calories simply by being there. Unlike fat, which is essentially storage, muscle requires energy to maintain itself. So, the more lean muscle you build, the more calories your body burns at rest. This completely shifts your body’s baseline energy needs, making it easier to lose fat and keep it off for good. It’s how you achieve that toned, defined look and improve your overall body composition.
Use Hormones to Your Advantage
Lifting weights does more than just build muscle; it also helps regulate key hormones that influence fat loss. For instance, strength training can improve your body's insulin sensitivity. Better insulin sensitivity means your body is more efficient at using carbohydrates for energy and muscle repair, rather than storing them as fat. It also stimulates the release of hormones like human growth hormone (HGH), which plays a role in mobilizing fat to be used for fuel. By creating a more favorable hormonal environment, lifting weights helps your body become better at burning fat and building a leaner physique.
How Lifting Turns Your Body Into a Fat-Burning Machine
When you think about burning fat, your mind might jump straight to cardio. But strength training is the real game-changer for creating a leaner, stronger physique. Lifting weights doesn't just build muscle; it fundamentally changes how your body uses energy, turning it into a more efficient fat-burning system around the clock. Here’s how it works.
Burn More Calories (Even After Your Workout)
You know that feeling after a tough strength session at Armourbody? Your muscles are tired, but your body still feels like it’s humming with energy. That’s not just in your head. When you lift weights, your body continues to burn calories for hours—sometimes up to 48 hours—after you’ve finished your last rep. This is often called the “afterburn effect.”
While a cardio session’s calorie burn mostly stops when you do, a challenging lifting workout requires your body to work hard to repair muscle fibers and restore itself to a resting state. This recovery process demands extra oxygen and energy, meaning you’re still torching calories long after you’ve left the gym.
Build Muscle to Fire Up Your Metabolism
Here’s one of the biggest secrets to sustainable fat loss: the more muscle you have, the more calories your body burns all day long, even when you’re just resting on the couch. Muscle is metabolically active tissue, which means it requires energy just to maintain itself. By building more of it, you effectively increase your resting metabolic rate.
Think of it this way: every pound of muscle you add acts like a tiny engine that’s always running, using up fuel (calories) 24/7. This turns your body into a much more efficient fat-burning machine over the long term. It’s a powerful strategy that helps you achieve lasting results beyond what you see from your workouts alone.
Use Hormones to Your Advantage
Lifting heavy things sends powerful signals to your body, and your hormones listen. Strength training triggers the release of key hormones like testosterone and human growth hormone (HGH), both of which play a crucial role in building muscle and burning fat. These hormones help your body prioritize using fat for fuel while encouraging the growth of lean muscle tissue.
This creates a positive feedback loop. The more you lift, the more you encourage a hormonal environment that supports a leaner physique. You’re not just working your muscles; you’re creating an internal system that’s primed for fat loss and strength gains. It’s a smart way to make your body work with you to reach your goals.
Weightlifting vs. Cardio: Which Is Better for Fat Loss?
It’s the classic gym debate: Should you spend your time on the treadmill or in the weight room? The truth is, both cardio and weightlifting are powerful tools for fat loss, but they achieve it in very different ways. Thinking about it as an "either/or" choice is where most people get stuck. The real magic happens when you understand how each one contributes to your goals.
Cardio is fantastic for burning calories in the moment. A tough run or cycling session will torch calories and improve your heart health. But once you stop moving, the calorie burn largely stops, too. Weightlifting, on the other hand, plays the long game. It builds lean muscle, and muscle is metabolically active tissue. The more muscle you have, the more calories your body burns around the clock—even when you’re resting on the couch.
Instead of pitting them against each other, the most effective approach is to combine them. A smart routine uses strength training to build your metabolic engine and cardio to burn extra calories, creating a powerful one-two punch for fat loss. That’s why our group classes at Armourbody are built around both strength circuits and cardio intervals—to give you the best of both worlds in one efficient workout.
Short-Term Burn vs. Long-Term Results
If you look at a workout in isolation, cardio often wins for immediate calorie burn. A 30-minute high-intensity interval run might burn more calories than a 30-minute lifting session. This is why many people who want to lose weight gravitate toward cardio-only routines. They see the number on the machine and feel a sense of accomplishment.
However, that’s only part of the story. Weight training provides a different kind of benefit that pays off long after you’ve left the gym. By building muscle, you increase your basal metabolic rate (BMR), which is the number of calories your body burns just to stay alive. A higher BMR means you’re burning more fat 24/7, which is the key to sustainable, long-term weight management.
Why Lifting Helps You Keep Muscle
When you’re trying to lose fat, you’re typically eating in a calorie deficit. The problem is, your body doesn’t just burn fat for energy—it can also break down muscle tissue. This is especially true if you’re only doing cardio. Lifting weights sends a powerful signal to your body to preserve, and even build, precious muscle while it pulls energy from your fat stores.
This is crucial because it changes your body composition—the ratio of fat to muscle. Since muscle is much denser than fat, you can lose inches and look leaner and more toned even if the number on the scale doesn’t move dramatically. This is why focusing on strength training helps you lose fat, not just weight.
The Downside of a Cardio-Only Routine
Relying exclusively on cardio for fat loss can eventually work against you. First, your body becomes very efficient at it. The more you run, the better you get at it, and the fewer calories you burn doing the same workout. You have to keep doing more and more just to get the same results.
Second, as we mentioned, too much cardio without strength training can lead to muscle loss. Losing muscle slows down your metabolism, making it harder to lose fat and easier to regain it later. Finally, the calorie-burning benefits of cardio mostly end when your session does. Lifting, however, creates an "afterburn effect" that keeps your metabolism elevated for hours, helping you burn more fat long after you’ve put the weights down.
What Is the "Afterburn Effect"?
Have you ever finished a really tough workout and felt your body humming with energy for hours afterward? That’s not just in your head. It’s a real physiological phenomenon called the “afterburn effect,” and it’s one of the biggest reasons why lifting weights is so effective for fat loss. Think of it as a metabolic bonus—your body continues to burn extra calories long after you’ve finished your last rep and left the gym.
This process turns your 50-minute workout into a calorie-burning event that can last for a day or more. Instead of just burning calories while you’re moving, you’re tapping into a system that keeps your metabolism fired up around the clock. The key is performing the right kind of exercise. High-intensity strength training and circuit-style workouts are particularly good at triggering this effect, pushing your body to work harder not just during the session, but during the recovery period that follows.
Understanding EPOC
The scientific name for the afterburn effect is Excess Post-exercise Oxygen Consumption, or EPOC. It sounds complicated, but the idea is simple. After a strenuous workout, your body needs more oxygen to get back to its normal, resting state. This extra oxygen is used to cool your body down, repair muscle proteins damaged during exercise, and replenish your energy stores. All of this recovery work requires energy, which means your body has to burn more calories to get the job done. This elevated calorie burn can last for up to 48 hours after a particularly intense session.
How to Maximize Your Afterburn
If you want to get the most out of the afterburn effect, the intensity and style of your workout matter. The best way to create a significant EPOC is by focusing on compound exercises that recruit multiple large muscle groups at once—think squats, deadlifts, lunges, and presses. Because these movements demand so much from your body, they require more energy and oxygen to recover from, leading to a greater afterburn. High-intensity circuits that combine strength and cardio are especially effective at pushing you into that EPOC zone and keeping your metabolism revved up.
Why Lifting Creates a Better Afterburn
Lifting weights has a unique advantage when it comes to the afterburn effect: it builds muscle. Muscle is metabolically active tissue, which means it burns more calories at rest than fat does. The more muscle mass you have, the higher your resting metabolic rate will be. So, not only does strength training help you burn more calories during and immediately after your workout through EPOC, but it also fundamentally changes your body’s long-term energy expenditure. You’re essentially turning your body into a more efficient fat-burning machine, 24/7.
Can You Build Muscle and Lose Fat at the Same Time?
It’s the ultimate fitness goal for many of us: shed fat while building lean, strong muscle. And here’s the good news—it’s absolutely possible. This process, often called body recomposition, is especially effective if you're newer to strength training or have a higher body fat percentage to start with. Your body can actually use its stored fat as fuel to build new muscle tissue, which is an incredibly efficient process.
Instead of focusing on just one goal at a time (like a traditional "bulk" or "cut"), you can work on both simultaneously with the right strategy. It all comes down to combining effective strength training with smart nutrition. By lifting weights, you send a clear signal to your body to build and maintain muscle, even while you’re in a calorie deficit to encourage fat loss. This approach helps you create a stronger, leaner, and more defined physique without the extreme cycles of gaining and losing weight.
What Is Body Recomposition?
Body recomposition is simply the process of changing your body’s ratio of fat to muscle. Instead of chasing a number on the scale, the focus shifts to improving your overall body composition. This is a game-changer because muscle is much denser than fat. A pound of muscle takes up significantly less space than a pound of fat, which means you can lose inches and look more toned even if your total weight stays the same.
This is why you should never let the scale be your only measure of progress. You might be building muscle and losing fat simultaneously, but the scale won't reflect those positive changes accurately. Instead, pay attention to how your clothes fit, take progress photos, and notice how much stronger you feel during your workouts at Armourbody.
Finding Your Calorie Sweet Spot
To lose fat, you need to be in a calorie deficit, meaning you consume fewer calories than you burn. However, a massive deficit can cause your body to break down muscle for energy, which is the last thing you want. The key is finding a moderate deficit that encourages fat loss while still providing enough fuel to build muscle. A good starting point is to eat about 10–15% fewer calories than your total daily energy expenditure (TDEE).
This approach ensures your body primarily uses stored fat for energy, preserving your hard-earned muscle. You can use an online calculator to estimate your maintenance calories and then subtract 10–15% to find your target. Remember, this is a starting point—you can adjust as you go based on your progress and energy levels.
How Lifting Protects Your Metabolism
Lifting weights is one of the best things you can do for your metabolism. The more muscle you have, the more calories your body burns at rest. This is because muscle tissue is metabolically active, meaning it requires energy just to exist. By building muscle, you effectively increase your resting metabolic rate, turning your body into a more efficient fat-burning machine around the clock.
This gives strength training a major advantage over cardio-only routines. While cardio burns calories during the workout, lifting weights offers a prolonged metabolic effect. After a challenging strength session, your body continues to burn extra calories for hours—sometimes up to 48 hours—as it works to repair and build muscle tissue. Every class you take helps keep your metabolism fired up long after you leave the gym.
What to Eat to Maximize Fat Loss
Your hard work in the gym is only half the battle—what you do in the kitchen is what truly fuels your results. While lifting weights is a powerful tool for fat loss, pairing it with a smart nutrition strategy is how you’ll see significant, lasting changes. You don’t need a restrictive, complicated diet that leaves you feeling deprived. Instead, focusing on a few key principles will help your body burn fat efficiently while building the strong, lean muscle you’re working for in every Armourbody class.
Think of food as the support system for your fitness goals. The right nutrients help your muscles recover, keep your energy levels stable, and ensure your metabolism stays fired up long after you leave the gym. It’s about working with your body, not against it. By aligning your eating habits with your training, you create a powerful combination that accelerates fat loss and helps you feel your best, both in and out of your workouts. Getting your nutrition right means you'll have the energy to push through that last set and the building blocks to repair and grow stronger for the next class. Let’s break down the three most important nutritional strategies to focus on.
Prioritize Protein to Build and Keep Muscle
If you’re lifting weights, protein is your best friend. Every time you push through a tough strength circuit, you’re creating tiny micro-tears in your muscle fibers. Protein provides the amino acids your body needs to repair that damage and rebuild your muscles stronger than before. This process is essential for fat loss because the more muscle you have, the more calories your body burns at rest. Prioritizing protein helps you hold onto that precious, metabolically active muscle, ensuring you’re losing fat, not strength. Aim to include a quality protein source—like chicken, fish, eggs, tofu, or Greek yogurt—with every meal to support your recovery and keep you feeling full.
Create a Smart Calorie Deficit
To lose fat, you need to consume fewer calories than your body burns. But this doesn't mean you should drastically slash your intake. An extreme calorie deficit can backfire, causing your body to break down muscle for energy and slowing your metabolism. The key is to create a moderate and sustainable deficit. Focus on eating nutrient-dense, whole foods that fill you up without packing in excess calories. Think lean proteins, plenty of vegetables, fruits, and healthy fats. This approach provides the energy you need to crush your workouts while gently encouraging your body to tap into its fat stores for fuel. A sustainable calorie deficit is about quality, not just quantity.
Time Your Meals Around Your Workouts
What you eat before and after your workout can make a big difference in your performance and results. Having a meal with carbohydrates and some protein one to three hours before hitting the gym gives you the energy to lift heavier and push harder. Carbs are your body’s primary fuel source, so don’t be afraid of them. After your workout, a protein-rich meal or snack helps kickstart the muscle repair process. Some studies also suggest that timing your meals within a specific window each day, known as time-restricted eating, can support fat loss. The most important thing is to listen to your body and fuel it for the work you’re asking it to do.
The Best Lifting Strategies for Burning Fat
Okay, so you’re ready to lift weights to burn fat. But to get the best results, you can’t just walk into the gym and pick up random dumbbells. The way you lift matters. A smart strategy will turn your body into a more efficient fat-burning machine long after you’ve finished your last rep. It’s all about working smarter, not just harder. This means choosing exercises that give you the most return on your effort and arranging them in a way that keeps your heart rate up and your muscles guessing.
By focusing on the right kinds of exercises and structuring your workouts for intensity, you can maximize your calorie burn and fire up your metabolism. It’s not about spending hours in the gym; it’s about making every minute count. The goal is to create a significant metabolic disturbance that forces your body to adapt by building muscle and burning fat. These three core strategies are the foundation of an effective fat-loss lifting program. They’re simple in principle but powerful in practice, helping you build lean muscle and shed fat more effectively.
Focus on Full-Body Compound Lifts
If you want the most bang for your buck, prioritize full-body compound lifts. These are exercises like squats, deadlifts, overhead presses, and rows that work multiple muscle groups at the same time. Instead of isolating a single muscle (like you would with a bicep curl), you’re recruiting your legs, glutes, core, and back all in one movement.
This full-body effort demands more energy, which means you burn more calories during your workout. Plus, engaging all that muscle helps stimulate growth, which is the key to increasing your resting metabolism. More muscle means your body burns more calories throughout the day, even when you’re just sitting at your desk.
Choose High-Intensity Circuits
To really ramp up the fat-burning process, structure your lifts into high-intensity circuits. This means moving from one exercise to the next with very little rest in between. This approach keeps your heart rate elevated, combining the muscle-building benefits of strength training with the calorie-burning effects of cardio. You’re essentially getting two workouts in one.
This style of training is incredibly effective for fat loss because it creates a significant metabolic demand. Our 50-minute classes at Armourbody are built around this very principle, combining strength circuits and cardio intervals to keep you challenged. By pushing your limits in short bursts, you’ll burn a ton of calories both during and after your workout.
Use Progressive Overload to Keep Seeing Results
Your body is smart—it adapts to challenges. If you do the same workout with the same weights and reps week after week, you’ll eventually hit a plateau. To keep making progress, you need to apply the principle of progressive overload. This simply means you have to continually make your workouts a little bit harder over time.
This doesn’t always mean you have to lift heavier, though that’s one great way to do it. You can also add an extra rep or two, perform another set, or shorten your rest periods between exercises. By consistently challenging your muscles in new ways, you give them a reason to keep adapting and growing stronger, which ensures you continue to build muscle and burn fat.
Why Group Fitness Accelerates Fat Loss
The secret to better results isn’t always a new exercise or a different diet—sometimes, it’s the environment you train in. Working out alone requires a ton of self-discipline, but a group setting provides structure, energy, and a clear path forward. When you step into a class, the workout is planned, the music is on, and a coach is there to guide you. All you have to do is show up and give it your all.
This built-in support system is a game-changer for fat loss. Instead of wondering if you’re doing the right things, you can trust a program designed for results. Group fitness combines the two most critical elements for accelerating fat loss: an effective workout structure that blends strength and cardio, and a powerful dose of human connection to keep you coming back. It’s this combination that makes showing up for your next workout feel less like a chore and more like an opportunity. At Armourbody, every class is designed to be challenging but achievable, pushing you just enough to see real change without feeling left behind. You can check out our class schedule to find a time that works for you and see what the community is all about.
The Power of Combining Strength and Cardio
When you put strength training and cardio in the same 50-minute session, you create the ideal conditions for burning fat. Strength circuits build and maintain lean muscle, which is your body’s metabolic engine—the more muscle you have, the more calories you burn all day long. Cardio intervals push your heart rate up, torching calories during the workout itself. It’s a one-two punch that delivers incredible results.
Research confirms that this integrated approach works. Studies show that full-body training combining different types of exercise leads to greater reductions in body fat than routines that split them up. You’re not just burning calories; you’re building a stronger, more efficient body that’s better at burning fat 24/7.
Find Motivation and Accountability in a Group
Let’s be honest: it’s tough to push yourself to your limit when you’re working out alone. It’s easy to cut a set short or skip that last interval. But when you’re surrounded by people working toward the same goal, something shifts. The shared energy in the room becomes your motivation. A little friendly competition pushes you to lift a heavier weight or hold that plank for just a few seconds longer.
This isn’t just a feeling—it’s backed by science. Research shows that group workouts can lead to greater fitness improvements because the social support keeps you consistent and engaged. Knowing your coach and classmates are expecting you provides a powerful layer of accountability that a solo gym session just can’t match.
Common Myths About Lifting for Fat Loss
When it comes to lifting weights for fat loss, there’s a lot of conflicting information out there. It’s easy to get stuck on outdated ideas that can hold you back from seeing the results you want. Let’s clear the air and tackle some of the most common myths head-on. Understanding the truth will help you approach your fitness with confidence and a solid game plan. Forget the fiction—here are the facts you need to know to make your workouts more effective and finally achieve your goals.
Myth: "Lifting will make me bulky."
This is probably the most persistent myth, and it’s the one that keeps so many people from picking up a dumbbell. The fear is that lifting weights will automatically lead to a massive, bulky physique. The reality is that building that kind of muscle mass is incredibly difficult. It requires a very specific, high-volume training style and a major calorie surplus—something you won’t be doing in a fat-loss program. Instead, lifting weights helps you build muscle and burn fat at the same time, creating a toned, lean, and strong body. Think sculpted, not bulky.
Myth: "I can spot-reduce fat."
We’ve all been there, doing endless crunches hoping to melt away belly fat. Unfortunately, our bodies just don’t work that way. You can’t spot-reduce fat from a specific area by exercising that one muscle group. When your body loses fat, it pulls it from all over, and genetics plays a big role in determining where it comes from first (and last). The most effective strategy is to focus on full-body workouts that burn more calories overall and reduce your total body fat percentage. As you get leaner, you’ll see changes everywhere, including those stubborn spots.
Myth: "The scale is the best measure of progress."
It’s tempting to let the number on the scale dictate your mood, but it doesn’t tell the whole story. As you start lifting, you’ll be building lean muscle, which is denser and takes up less space than fat. This means you could be losing inches and your clothes could be fitting better, even if the scale doesn’t budge much. Don't just rely on the scale to track your progress. Instead, pay attention to how you feel, your energy levels, and how your body is changing. Using a tape measure can give you a much more accurate picture of your success.
Your Fat-Loss Action Plan
Ready to put this knowledge into practice? Turning your body into a fat-burning machine doesn’t require a complicated strategy. It’s about focusing on a few key habits that deliver the biggest results. Here’s a straightforward plan to get you started.
1. Make Strength Training Your Priority
If fat loss is your goal, strength training is your most powerful tool. While cardio has its place, lifting weights is far more effective for changing your body composition. It not only burns fat but also builds lean muscle that gives you a strong, toned shape. Think of it as the foundation of your entire fitness plan. By consistently challenging your muscles, you set the stage for long-term, sustainable fat loss.
2. Eat to Fuel Your Body (and Burn Fat)
You can’t out-train a poor diet, but you also don’t need to starve yourself. The key is creating a smart, modest calorie deficit—aim to eat about 10-15% fewer calories than your body needs to maintain its current weight. This gives your body a reason to tap into fat stores for energy without sending it into panic mode, which can lead to muscle loss. Focus on getting plenty of protein with each meal to help preserve the muscle you’re working so hard to build.
3. Use Meal Timing to Your Advantage
When you eat can be just as important as what you eat. Fueling up before a workout gives you the energy to push harder, and a well-timed post-workout meal is crucial for recovery. Eating a mix of protein and carbs within an hour or two after your session helps repair muscle tissue and replenish your energy stores. This simple step prevents your body from breaking down muscle for fuel and keeps your metabolism humming.
4. Find Your Community
Consistency is what separates those who see results from those who don’t. The best way to stay on track is to find a routine you genuinely enjoy and a community that holds you accountable. That’s where group fitness shines. When you’re surrounded by motivated people and led by an expert coach, showing up becomes the easy part. At Armourbody, our 50-minute classes combine the perfect mix of strength and cardio to maximize your results and keep you coming back for more.
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Frequently Asked Questions
How often should I be lifting weights each week for fat loss? For the best results, aim for consistency with about three to four strength training sessions per week. This schedule gives your muscles enough time to recover and rebuild between workouts, which is when they actually get stronger. Remember, the goal is quality over quantity, so focus on giving your all during those sessions rather than trying to train every single day.
Do I have to lift super heavy to see results? Not at all. The key isn't lifting the heaviest weight in the room; it's about challenging your own muscles. You should choose a weight that makes the last two or three reps of a set feel genuinely difficult while still allowing you to maintain good form. As you get stronger, you'll naturally be able to increase the weight, which is the most important part of making continuous progress.
What if the scale goes up when I start strength training? First, don't panic! This is actually a common and often positive sign. As you build lean muscle, which is much denser than fat, your overall weight might stay the same or even tick up slightly. This is why the scale isn't the best measure of success. Instead, pay attention to how your clothes fit, your energy levels, and how much stronger you feel. You're likely losing fat and gaining muscle, which is exactly what you want.
Is it better to do my cardio before or after I lift weights? If your main goal is fat loss, it's best to tackle your lifting first. You want to hit the weights with a full tank of energy so you can push yourself and effectively stimulate muscle growth. You can think of cardio as a great way to finish your workout and burn off some extra calories. This is why our classes at Armourbody are designed to integrate both, giving you the muscle-building benefits of strength and the calorie-burning effects of cardio in one session.
How long will it take to see fat loss results from lifting? While everyone's body responds differently, most people start to feel stronger and more energetic within the first few weeks of consistent training. Visible changes, like your clothes fitting better and seeing more muscle definition, typically start to appear within one to two months. The most important thing is to stay patient and consistent, because you're building a foundation for lasting results, not a quick fix.