Lifting weights for muscle building & fat loss
Hypertrophy – hypertrophy is the process of building muscle , if your training for hypertrophy you should stick to the big ‘compound’ movements , pushing , pulling , squatting & hingeing as the basis of your training programme , you can throw in some isolation exercises to bring on lagging muscle groups or help with imbalances..generally speaking you’ll want to work with a weight that you can lift for about 8-12 reps for optimal results ..
A by product of increased muscle mass (hypertrophy) is an increased ‘basal metabolic rate’ or BMR , (BMR is the number of calories your body needs just to sustain its current weight)
The more muscle mass you have the more calories you require , increased BMR along with a slight calorie deficit are the perfect conditions to lose body fat. This is how lifting weights will help you improve your body composition along with a plethora of other benefits .
Combine lifting weights with different cardio protocols like HIIT (high intensity interval training) & LISS (low intensity steady state) cardio your on your way to getting into the best shape possible .
Hope this helps you with your training !