Strength Training for Weight Loss

It’s a common misconception that getting lean is all about doing cardio and endurance training while strength training just “makes you big”. In this blog post, Exxentric CEO, M.D. Fredrik Correa explains why regular strength training should be the cornerstone of anyone’s weight loss journey: 

Key Learnings:

  • Weight loss always starts in the kitchen. 
  • A calorie deficit paired with regular strength training is key for controlled weight loss. 
  • You can dramatically change your appearance without apparent changes on the scale.

Weight Loss starts in the kitchen

Our energy balance is all about calories in, calories out. If we consume more energy than we are using, the excess will be stored as fat. Increasing one’s energy expenditure, for example through cardio, is a very inefficient and time consuming weight loss strategy. 

Evolutionarily, our bodies are incredibly efficient in energy utilisation for any type of movement. On top of that, excessive cardio will probably further increase your appetite which can very easily lead to overeating and offset any calories you burned earlier. This is one of the reasons why many struggle with weight loss or only see small changes. 

“You can’t outrun a bad diet!”

This statement might not be entirely true but it certainly has a point. For smooth and effective weight loss, you can’t just simply increase your energy expenditure. You really need to consider what you are eating. For example, when we eat what’s commonly referred to as bad foods, like fast food or very calorie dense foods, we often tend to overeat. The more you “move”, the hungrier you’ll get which can result in further over-eating.

A better strategy is to try and consume a little less calories than you burn on a daily basis. To achieve this, start in the kitchen and try not to over-complicate your diet. You can track your calorie intake with various free apps to get an idea of what you’re actually consuming on a day-to-day basis. This can help you to develop healthier habits like choosing lean meats, fish and veggies over calorie dense snacks and fast food.

Do Strength Training to Lose Weight

While losing weight might be very simple on paper (calories in, calories out), it can require quite some work in practice. So, why should you add even more “work” by implementing regular strength training into your routine?

Well, when you actually manage to get into a calorie deficit, you’ll start losing weight either way and some of that weight will indeed come from your body’s fat storages. However, if you don’t engage in regular strength training there’s a good chance that some of your weight loss will result from losing existing muscle mass.

This is detrimental in several ways. First of all, it works against your goal of building a leaner and more toned body. Secondly, muscle is active tissue which consumes energy. So, if you lose muscle you might initially get lighter on the scale, but you also lose some capacity for further fat loss. And at last, it will decrease your ability for physical performance which is quite undesirable from a health perspective. 

However, if you combine regular strength training with a small to modest calorie deficit, you’ll not only ensure that your weight loss is only limited to your body’s fat storages but you can also build some additional muscle mass on top. This combination will help you achieve your goals much faster by actually building a physique which not only looks good but also makes you feel good by adding muscle and strength. 

You can still do Cardio, but don’t miss out on Strength Training!

Cardio and endurance types of training still have their benefits and I don’t want to take that away from them. Aerobic training is a great health intervention for lowering all-cause mortality, morbidity and increasing cardiovascular health. However, for successfully building a leaner and stronger body, I would encourage you to focus on strength training and consider aerobic exercise as an optional add-on for whenever it fits your schedule. 

One advantage of resistance training is that you can do it all year around. Yes, you could also use a treadmill or indoor bike for aerobic training, but really what’s the fun in that?

Additionally, resistance training often offers a lower entry barrier, especially if you’re a bit heavier. In that case, aerobic exercise, like running, can be quite tough on your joints. But moderate resistance training can actually help protect your joints and build further strength instead. And if you are consistent, you can very much create a new and improved version of yourself in a matter of months. You’ll not only be lighter, but more importantly leaner and way stronger.

Why should you choose Flywheel Training?

Flywheel training offers a variety of benefits over regular weight training. Most home training tools aren’t providing the versatility and load required to produce a great enough stimulus for your muscles to adapt. Body weight exercises or rubber bands might be a great start but they can only get you so far. 

With our kBox, you can train everything. From your largest and strongest muscles to the tiniest ones – all in one device. Furthermore, flywheel training offers variable resistance and eccentric overload which have been shown to build strength and muscle mass at a faster rate than traditional weight training while staying injury free. Since the load always adapts to your strength capabilities, you’ll never be lifting more than you can handle.

The portability of the kBox and its silent operation enable you to train wherever and whenever you want, making it easy to fit regular workouts into your schedule. If professional athletes use flywheel training to achieve greater results in less time, why shouldn’t you? Your time is just as valuable as theirs! 

How to train with the kBox for Fat Loss

If you’re looking to get started with flywheel training to lose weight, I’d recommend checking out our new
kBox Studio System. This new bundle includes our popular kBox4 Active and all accessories needed to effectively train your entire body and kick-off your fat loss journey. 

The kBox is ideal for compound lifts like squats, deadlifts, rows and high pulls. For optimal fat loss, I recommend making these compound lifts the basis of your training routine, especially if you are new to strength training. They’re not only highly effective for building muscle and strength, but they also involve more muscle groups than isolated movements resulting in a greater energy expenditure. On top of that, they stimulate the release of human growth hormone and testosterone which will further accelerate fat loss by speeding up your metabolism.  

So, an effective beginner weight loss routine could look somewhat like this:
(2-3 sets per exercise / 8-15 repetitions) 

  1. Deadlifts 
  2. Push-Ups
  3. Squats
  4. Bent-Over Rows
  5. High Pulls 
  6. Biceps Curls & Triceps Extensions (optional)

Ideally, this workout would be conducted 2-3 times per week on non-consecutive days to allow for adequate recovery. By engaging in such a full-body workout routine, you’re maximizing the metabolic benefits of training while keeping time requirements to a minimum. 

To do this workout, you’ll need some of our flywheel accessories. For squats, I’d recommend using our Hip Belt which is extremely beginner friendly. By reducing stress on your back, it will help you maintain correct form during the exercise and significantly reduce the risk of injury. For the other exercises, you’ll want to use the kBar, which is ideal for most compound lifts. In case you want to add some isolated movements, the kGrips and Ankle Cuffs will add further versatility to your workout. 

Luckily, all these accessories are already included in our kBox Studio System alongside 3 Flywheels, so you can train as heavy – or light – as you like. Furthermore, every purchase comes with a free Flywheel User Course to make sure you’re off to a great start.

If you’d like to know more, click below to explore the kBox Studio System and feel free to reach out to us in case you have any questions.

Exxentric's CEO Fredrik Correa

Happy DOMS!

Fredrik Correa, M.D., CEO

Follow @fredrik_correa



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