Strength training tips for faster fat loss shared

Mahtab Ekay, a fat loss coach, recently shared seven tips for effective strength training. These tips aim to help people lose fat while building muscle. She achieved her own significant weight loss, dropping 9 kilograms in three months. According to Ekay, weight loss often leads to muscle loss. However, with a balanced diet and workout routine, it's possible to maintain muscle while losing fat. Her Instagram profile includes insights into her journey and methods for achieving a calorie deficit effectively. One of her key tips emphasizes quality over quantity in workouts. If you plan to do three sets, ensure they are intense enough to reach near failure. She believes real muscle growth happens in the last few repetitions. Ekay also advises lifting heavier weights for fewer repetitions. She suggests aiming for 8-12 reps, as this is optimal for muscle growth and strength. Regarding cardio, she recommends doing it after strength training or on rest days. Doing cardio first may reduce your strength during lifting sessions. Rest time between sets is important. Ekay suggests pausing for 1.5 to 2 minutes to recover fully, so you can lift heavier. When it comes to nutrition, she advises eating close to maintenance calories. A small deficit of up to 500 calories a day is acceptable, but too much can hinder muscle maintenance. Lastly, she advocates for progressive overload, which means gradually increasing weight or repetitions. Starting workouts with compound movements like squats and deadlifts can help maximize energy and results, as these exercises work multiple muscle groups. This article is for informational purposes only and not a substitute for professional medical advice. Always consult a doctor for medical concerns.