Want to Lose fat? Put On Some Weight

Strength training and intentional weight gain through resistance exercise for better health.

Last month, a busy mom told me she felt stuck. She was eating well and staying active, but the scale wouldn’t budge. ‘I just want to lose a little fat,’ she said. I told her the secret: to lose fat, you need to put on some weight—muscle weight, that is.

Within weeks of starting strength training, she noticed her clothes fitting better, her energy soaring, and her confidence growing. She wasn’t just losing fat—she was transforming her body and her health.

Curious how you can do the same?

The Secret to Fat Loss: Building Muscle

Here’s a truth most people don’t realize: muscle burns more calories than fat, even at rest. That means the more muscle you have, the more calories your body burns throughout the day. It’s like turning your body into a fat-burning machine.

Yet, only 1 in 3 adults regularly strength train (Harvard Public Health). Many focus solely on cardio or dieting, missing out on the transformative power of muscle-building.

The result? They lose weight, but often lose muscle too, which slows their metabolism and makes it harder to keep the fat off long-term.

What if the key to losing fat isn’t just about eating less—it’s about building more?

How Muscle Helps You Lose FatHere’s the science:

1. Muscle Boosts Metabolism: Every pound of muscle burns about 6-10 calories per day at rest, while fat burns only 2-3 calories (Mayo Clinic). Over time, that difference adds up.

   
   

2. Strength Training Burns Fat: Resistance exercises like squats, deadlifts, and push-ups create tiny tears in your muscle fibers. Repairing those tears burns calories and fat, even after your workout is over.

   
   

3. Better Body Composition: Building muscle while losing fat means you’ll look leaner and more toned, even if the scale doesn’t change much.

   
   

You don’t have to choose between losing fat and getting stronger.

You can do both—and feel amazing in the process.

3 Simple Steps to Build Muscle and Lose FatReady to get started? Here’s how:

1. Lift to Lose: Strength training is non-negotiable. Start with bodyweight exercises like squats, lunges, push-ups, pull-ups, or use light dumbbells or resistance bands. Aim for 2-3 sessions per week, focusing on major muscle groups. *It's important to assess your abilities before jumping right into strength training. Performing exercises correctly and ensuring the quality of movement are of utmost importance. If you can't do it correctly, don't do it.

   
   

2. Fuel Your Muscles with Protein: Protein is essential for muscle repair and growth. Here’s how much you need:

   
   

   • General Recommendation: About 0.8 grams of protein per kilogram of body weight per day (or 0.36 grams per pound). For a 150-pound person, that’s roughly 54 grams of protein daily.

     
     

   • For Active Individuals: If you’re strength training, aim for 1.2 to 2.0 grams of protein per kilogram of body weight (or 0.55 to 0.9 grams per pound). For a 150-pound person, that’s 82 to 135 grams of protein daily.

   
   

   • Post-Workout: After exercising, aim for 20-30 grams of protein to kickstart muscle repair. Think Greek yogurt, a protein shake, or a chicken breast.

   
   

   Pro Tip: Spread your protein intake throughout the day. Aim for 20-30 grams per meal and include protein-rich snacks like nuts, eggs, or cottage cheese.

   
   

3. Rest and Recover: Your muscles grow during recovery, not while you’re lifting. Prioritize sleep, stay hydrated, and give your body time to heal between sessions.

   
   

   

   
   

A CAPPA Success Story

One of my clients, a 55-year-old dad, came to me frustrated with his stubborn belly fat. He’d tried dieting and cardio, but nothing worked. After 3 months of strength training, he added 5 pounds of muscle, lost 8 pounds of fat, and felt stronger than he had in years.

Here’s the science behind it: Resistance training doesn’t just build muscle—it also increases your resting metabolic rate, helping you burn more fat over time (Harvard Public Health).

What could a leaner, stronger YOU achieve?

More confidence?

Better health?

A body that works as hard as you do?

Losing fat isn’t just about cutting calories—it’s about building muscle. By putting on some weight (the right kind), you can transform your body, boost your metabolism, and feel stronger than ever.

Quick Quiz: Are You Ready to Build Muscle and Lose Fat?Answer these 3 Yes/No questions to find out:

1. Do you have 15 minutes a day to move?

2. Can you lift something light (like a water bottle) without strain?

3. Are you curious about feeling stronger and leaner?

   
   

If you said yes to 2 or more, you’re ready!

Your first step? Visit www.cappahealth.org for personalized tips, resources, or to connect with me directly. Let’s build a leaner, stronger you—one rep at a time.

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