Many people misunderstand resistance-based training and its value in fat loss - muscle development is like putting a bigger engine in your car. Photo by Cpl Wade Laube, 1JPAU(P)

Last time we looked at healthy nutritional lifestyle for fat loss and general health. This edition we will look at how to keep the fat off - long term.

Many people misunderstand resistance-based training and its value in fat loss. Weight training, as it is more commonly referred to, is not only about "buffing up" and beach muscles, but more importantly muscle conditioning and development.

Imagine putting a bigger engine in your car - it would require more fuel to run, likewise the more muscle you have, the more fuel your body requires operate.

This is known as increasing your Basal Metabolic Rate (BMR).

The benefit of an increased BMR is that you burn fuel (calories in versus calories out) all day, every day, not just during a one-hour training session.

Before images of massive pecs and bulging biceps fill your vision, the amount of muscle growth you can expect would not be anywhere near the amount portrayed in muscle magazines - unless you wanted it to be and you were genetically gifted.

Let's put this in perspective, say for example your leg girth was 20 inches, with muscle being more dense than fat you could put more muscle into the space vacated by the fat you are going to lose.

Thus your leg size would still remain 20 inches (or may even get smaller in circumference even though you are putting on muscle) but it would be living tissue, utilising energy, and giving you the toned appearance.

So, with the benefits so clearly defined how do you do it? Firstly remember that your first point of call should be your area PTI who can provide you with a specific program focusing on your training history, health and technique.

To assist in providing the recommended training protocols for incresed muscle growth, use eight to 15 repetitions, three to six sets per major muscle group/action, rest for between 30 seconds and three minutes per set and recovery should be for 48 hours per muscle group/action trained.

What about the exercises? Compound exercises are best as they use large muscle groups, thus using more energy and developing more muscle.

Again because of previous training history and technique it is recommended that you seek assistance from your area PTI to fine-tune your program and select the appropriate training exercises.