Losing weight isn’t about hours on the treadmill—it’s about training smart, eating right, and staying consistent. For Melbourne women wanting lower body fat and more strength, here’s what works.
Which Exercise Burns Most Fat?
Strength training outperforms cardio for fat loss. Lifting boosts metabolism for up to 48 hours after you finish, while cardio only burns during the session.
Muscle burns ~6 calories per pound per day at rest; fat burns ~2. More muscle means more food flexibility while losing weight and prevents the metabolism drop that comes from losing muscle during dieting.
How Many Sessions Per Week?
Train 3–5 days weekly to balance stimulus and recovery. Women training 4 days per week typically lose more fat than those training 2 days on the same calories.
Weekly Plan
- 3 strength sessions
- 2 cardio/interval sessions
- 2 rest days
Rest days are when muscles repair and get stronger.
Best Gym Exercises
Use compound lifts that hit multiple muscles and burn more calories.
Top 8 For Fat Loss
- Squats
- Deadlifts
- Bench press or push‑ups
- Rows
- Overhead press
- Lunges
- Pull‑ups or lat pulldowns
- Planks
How Heavy Should You Lift?
Choose loads that limit you to 8–12 reps with good form. When 12 is easy, add 2–5 kg. Too light = no change; too heavy = higher injury risk and fewer quality reps.
Women lack the testosterone to “bulk up” from proper strength training—you’ll get toned and strong.
Weights Or Cardio First?
Do weights first to lift heavier and build more muscle. Cardio first can reduce strength performance by up to 20%. Save cardio for after or on separate days.
Ideal Workout Length
45–60 minutes is plenty: 5–10 min warm‑up, 35–45 min strength, 10–15 min cardio/intervals, 5 min cool‑down. Longer sessions often drop intensity and results.
Nutrition For Fat Loss
Eat 0.8–1 g protein per pound of body weight daily. For 70 kg, target 120–150 g protein and a 300–500 kcal daily deficit (~0.5 kg per week).
Daily Staples
- Lean meats and fish
- Eggs and Greek yogurt
- Vegetables (plenty)
- Rice, potatoes, oats (moderate)
- Healthy fats: avocado, nuts, olive oil
How Much Cardio?
Do 20–30 minutes, 2–3 times weekly. Intervals beat steady state for fat loss.
Interval Example
- 30 seconds hard
- 90 seconds easy
- Repeat 6–10 rounds on any machine
When Will You See Results?
Expect visible changes in 4–6 weeks with consistency. Clothes usually fit better before the scale shifts.
Track progress bi‑weekly with photos and tape measures—trackers succeed more often than non‑trackers.
Common Mistakes
Avoid These
- Too little protein
- Too much cardio, not enough lifting
- Lifting weights that are too light
- Not tracking food accurately
- Skipping rest days
- Expecting results in 1–2 weeks
- Copying random social media workouts
Melbourne Training Costs
Gyms range ~$15–$80 per week. Budget chains ~$15–$25; premium ~$50–$80. Personal training ~$50–$90 per 30 min; group training ~$35–$60 per week. Beginners benefit from 4–8 PT sessions to learn form and avoid injury.
FAQ: Women’s Weight Loss
Will lifting make me bulky?
No—strength training reduces body fat and builds lean definition.
Can I lose weight without cardio?
Yes. Lifting plus nutrition works brilliantly; cardio is optional.
Train during your period?
Yes, and it can reduce cramps. Scale intensity if needed, but don’t skip.
How many calories should I eat?
Most women cut fat on 1,400–1,800 kcal depending on size and activity. Avoid going under ~1,200.
Do I need supplements?
No. Protein powder is convenient; focus on whole foods first.
Build muscle while losing fat?
Yes—eat enough protein and keep a small deficit while lifting.
Bottom Line
Consistent strength training, high protein, and a moderate calorie deficit beat endless cardio and fads. Start with 3 lifting sessions weekly, add 2 short interval workouts if desired, track your food, and give the plan 8+ weeks. Consistency wins.
