I came across the following article when I first started doing health and fitness research, and it was the first guide that put it all in clear perspective for me. One important thing to take away from this article is that more lean muscle = more calories burned.
Now that it has been established that weight training is essential for optimal fat loss we need to make sure we are doing it right. Somehow it is become considered “common knowledge” that when trying to burn fat you must use lift with high reps and light weight. This is yet another myth that is simply not true.
Lifting heavy weights is just as important when trying to preserve muscle mass as it is when trying to gain muscle mass. Think of it this way, the best way to put on muscle is also the best way to keep it. Lightening up the weights will do nothing but lower your metabolism and sacrifice Muscle & Strength.
The best approach to training is to focus around heavy compound movements and training EVERY body part 1-2 times per week. Neglecting any part of your body is just a missed opportunity for extra calories to be burned, both during training and in the post exercise state.
A well balanced weight training routine should include both heavy weights for low reps and light weights for high reps. Both methods build muscle but through different pathways so for this reason it is important to include both styles of training into your routine.”
Read the rest of this guide from MuscleandStrength.com here: Expert Guide: Fat Loss