Resistance training builds muscle mass, which not only strengthens your body but increases your metabolism. Muscle is responsible for up to 20 percent of your daily calorie burn, while fat accounts for less than 5 percent, according to the University of New Mexico. In other words, the more muscle you have, the more calories you burn while doing day-to-day activities.

There are many different types of resistance-training programs for a variety of goals wolfwinner South Africa, whether it’s building muscle size, strength or endurance. And any one of these programs is beneficial for fat loss, as long as you’re increasing the challenge over time.

Beginners can start their weight-loss resistance plan with just their body weight, according to Araujo. Compound exercises (like squats or deadlifts) are the best place to begin because they work multiple muscles at once. Perform 10 to 12 reps and 3 to 4 sets of each move. Keeping your rest to 60 seconds or less can help keep your heart rate up.

As you grow more comfortable with your workouts, you can start to add resistance bands, dumbbells, or kettlebells to your routine.

“Start with 4 to 5 days of gym strength training per week,” Araujo says. “To promote weight loss, make sure you’re progressively overloading week after week and try to hit your minimum cardio requirements, too.”