The 14 Best Ways to Burn Fat Fast Start Strength Training Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength.Most commonly, strength training involves lifting weights to gain muscle over time.Research has found strength training to have multiple health benefits, especially when it comes to burning fat.In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a type of dangerous fat that surrounds the organs in the belly.Another study showed that 12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone. Follow a High-Protein Diet including more protein-rich foods i