Fat loss coach shares 7 strength training tips that can help you build muscle and lose weight at the same time

Weight loss journey demands the right kind of diet, lifestyle changes and a workout regimen that can help in faster fat loss and also simultaneously help in building muscles. Mahtab Ekay, a fat loss coach (according to her Instagram bio) often reflects on her own weight transformation journey to share weight loss hacks with her Instagram followers. Mahtab dropped 9 kilos in 3 months, and she keeps sharing snippets of her impressive weight loss journey, with tips and hacks on diet, lifestyle and workouts to follow.

Mahtab, on March 28, shared a few workout hacks that can help in losing fat and building muscles in an Instagram post. Also read | Only lifting for strength training? Check these 4 exercises without weights

Stop wasting your sets

Don’t just go through the motions. Every set should be a true working set—meaning you push close to failure. Those last 2-3 reps where it gets really hard? That’s where muscle growth happens.

Ditch the light weights

Lifting light for high reps won’t get you leaner. Instead, go heavier (8-12 reps per set). This range is perfect for building strength and muscle, which helps burn more fat even at rest. Also read | Fitness coach reveals 8 best ways to lose weight sustainably: ‘Exercise alone is not enough'

Do cardio smarter, not harder

Cardio should never kill your strength training. Do it after lifting or on rest days. Doing it first will drain your energy and make it harder to lift heavy.

Take more rest

You don’t need to keep your heart rate sky-high to burn fat. Instead, take 1.5-2 minutes between sets so you can lift heavier and get stronger. More weight = more muscle = more fat burned.

Stop starving yourself

If you’re in a huge calorie deficit, you’ll lose muscle instead of building it. Instead, aim for a small deficit (200-500 calories max) or eat near maintenance while focusing on strength training. Also read | Weight loss coach says 24-hour water fast can help 'melt stubborn fat': But does it actually work and is it safe?

Focus on getting stronger

Even in a deficit, you should still be progressing. Add weight, increase reps, or improve your form. Strength is the goal, and it will help keep your muscle while dropping fat.

Prioritise the big lifts

Always start your workouts with compound movements (squats, deadlifts, presses). These recruit the most muscles, helping you burn more calories and get stronger faster.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.