Energy balance

Resistance training reduces body fat and increases basal metabolic rate, with high-volume workouts using large muscle masses and short rest periods being most conducive to fat loss.

To lose fat with resistance training, focus on high-volume workouts that use large muscle groups (like squats or deadlifts) and keep rest periods short. This approach maximizes energy expenditure and metabolic rate increases, helping you reduce body fat more effectively than low-volume or long-rest routines.