Some people who are overweight think that the cause of the extra body fat is a slow metabolism which is the rate that the body burns fuel. But being overweight does not necessarily mean that you have a lowered metabolic rate, but becoming overweight can lead to an even slower metabolism.

Then a cycle can be created gaining more weight, slower metabolism, gaining more weight ending with an underpowered engine size which you could liken to a motor scooter. Then guess what happens when someone suspects they have a slower metabolism? They start to eat less of course; they go on a diet which can lead to an even slower metabolism again. And the cycle continues.

To lose excess body fat you need the opposite of this situation, you need a revved up, beefed up, fat burning metabolism. This is the best, most effective weight loss measure and it is easily assessable to everyone. Your metabolic engine is the magic bullet for fat loss and you can control it and manipulate it to work for you to help you get and stay lean and slim.

Strength training exercise should be at the core of any fat loss program. There are three ways that strength training will help you achieve your fat loss goals:

1. By using calories (fuel) during the session.

2. By boosting the metabolic rate up to 15% for up to 48 hours after the session.

3. By increasing lean muscle tissue to permanently raise the metabolic rate. For every pound of muscle added you will increase the body's calorie needs by 30-50 calories per day.

Muscle tissue is metabolically active needing this fuel just to maintain itself. This "maintenance" process is a big part of your natural metabolic or calorie (fuel) burning system. When you lose this precious muscle tissue your metabolism slows down and it becomes harder and harder to lose body fat and keep it off.

So, what's the solution? First of all, never go on a restrictive low calorie diet. They simply don't work, and end up damaging the metabolism. You need to burn off excess body fat not starve it off. Secondly, begin a basic strength training program which involves working multiple major muscle groups together once or twice per week.

It you have not done any strength training before make sure you consult with a fitness professional who can teach you proper exercise technique. They can set up your program and change it regularly to keep you progressing and to keep the results coming. It is also important that you learn to exercise at the correct level of intensity to get results as if it is too easy it is unlikely to stimulate the release of the necessary hormones to speed the metabolism.

If you do things right you can expect to see results quickly, within a couple of months the lean muscle tissue that strength training helps you build with firm and tone your body like no other type of exercise. If you want to lose body fat strength training must be part of your weight loss workout routine.