Weight training is the most important type of exercise for fat loss, overall health, and mental and physical strength and resilience. 



No, that’s not a typo. Weight training is more important than cardio, even for getting and staying lean.



Unfortunately, through public health propaganda, we’ve been led to believe that low-fat, minimal meat diets and lots of cardio are the solution. They’re not. 



A new study adds to the fat-burning benefits of resistance training.





How Resistance Training Stimulates Fat Loss



Strength training helps you shed fat through multiple mechanisms, some direct and some indirect.



Catecholamines and Lipolysis



This one is a bit technical, but I wanted to include it for those who get geeked out by physiology like I do.



In August of 2021, Vechetti IJ, et al. published Mechanical overload-induced muscle-derived extracellular vesicles promote adipose tissue lipolysis. Their research showed, for the first time, how resistance-trained muscles directly increase fat metabolism.



The catecholamines norepinephrine and epinephrine stimulate -adrenergic receptors in fat cells, which enhances insulin sensitivity, muscle mass, and metabolic rate.



Ephedrine was one of the most powerful supplements for triggering this process, which is why it was so effective for fat loss. However, the FDA banned its use in supplements in 2004 based on concerns of cardiovascular risk.



First using animal and human in vitro studies, and then animal and human in vivo studies, NAME, et al. found that overloaded muscle tissue, like that exposed to a hypertrophy-style strength training session, has a similar effect.



When skeletal muscles are overloaded, they release microRNA 1 (miR-1) containing extracellular vesicles (EVs). Epidydimal white adipose tissue (eWAT) then takes up those EVs, which increases B-adrenergic (AdrB3) expression, which increases lipolysis (fat breakdown).



Since the increased levels of catecholamines also increase overall energy expenditure, the fatty acids can then be used for energy, reducing fat mass.



Increased glycogen storage and reduced blood sugar



When you eat carbohydrates, you use them one of four ways:




Burn them for your immediate energy needs



Store them in your liver and muscle cells as glycogen



Let the glucose float around in your blood, which causes significant damage as is seen in those with type II diabetes



Convert them to triglycerides and fat




It would be impossible for most of us to eat a meal's worth of carbohydrates, and then burn them immediately afterwards. That means the last three scenarios are the most likely. This is where resistance training comes in.



The more muscle you have, the more capacity you have for storing carbohydrates. That means when you eat them, you have a place to put them so they won't leave you with elevated blood sugar and you won't convert them to fat and get fatter.



Unfortunately, most diabetes doctors significantly under emphasize the importance of resistance training. They leave a patient feeling like strength training is an optional activity, rather than hitting them over the head with its importance.



Type II diabetes need not be a lifelong condition. At its core, it's an issue of carbohydrate intolerance. By reducing dietary carbohydrates and increasing carbohydrate storage capacity through resistance training, most people can regain their health and don't need to survive by using pharmaceuticals.



Supplements like berberine and other lifestyle hacks can help, too. But if you're serious about controlling your blood sugar, you'll make strength training a nonnegotiable part of your lifestyle.



By controlling blood sugar, you maintain lower insulin levels, which allows you to tap into your fat stores for more of your energy needs.



Improved strength and stamina which increases physical activity 



Weak bodies tend to be more sedentary. Sedentary bodies lead to weak bodies.