Strength Training Program for Effective Weight Loss

Losing weight while preserving muscle mass requires a balanced approach between nutrition and training.

Why Strength Training Helps Weight Loss

Muscle is metabolically active: the more muscle you have, the more calories you burn at rest. Strength training preserves muscle during a diet, which cardio alone doesn't do.

Cutting Nutrition Principles

Create a moderate caloric deficit of 300 to 500 calories. Maintain high protein intake (2g/kg) to preserve muscle.

Nutrition Rules

• Protein at every meal
• Unlimited vegetables
• Carbs around training
• Quality fats (olive oil, avocado)

Cutting Training Program

Prioritize compound exercises with heavy weights. 3 to 4 sessions per week are enough. Add moderate cardio if needed.

Cardio Management

Cardio helps create a caloric deficit but don't overdo it. 2 to 3 sessions of 20-30 minutes per week are sufficient.