Skipping the weight room to squeeze in extra cardio is a common mistake. Heavy resistance training is a crucial component of any weight-loss plan, as it produces hormones for tissue repair. “Growth hormone helps metabolize fat,” McCall says. “So if your body starts producing more growth hormone to repair muscle tissue, it will also have more growth hormone to metabolize fat for fuel.”
McCall says one day of heavy lifting a week, in addition to bodyweight training and cardio, is sufficient. The weight should be close enough to your one-rep max to make the last few reps nearly impossible. And the moves don’t need to be complicated. Old-school lifts like squats, deadlifts, chest presses, and bent-over pulls, because they engage large muscle groups, are your best bet.