Resistance training is considered one of the most efficient ways to shrink fat. Caloric burn, metabolic stimulation, & body recomposition. 

Increasing skeletal mass is a key component for efficient fat loss. Muscle is metabolically active tissue, causing it burns more calories at rest than fat. The more muscle you have, the higher your resting metabolic rate (RMR), meaning you burn more calories even when you're not working out. When in a calorie deficit, your body can break down muscle along with fat. Resistance training signals the body to preserve muscle, so more of the weight you lose is fat focused.

So why is more skeletal mass generally more efficient for increased lipolysis?

• Higher resting energy expenditure
• Enhanced fat breakdown: Skeletal muscle influences hormones like adiponectin, growth hormone, and catecholamines, all of which promote lipolysis, which is the breakdown of stored fat. During and after resistance training, these hormones help trigger the release of fatty acids from fat cells, especially when paired with a calorie deficit.
• Better nutrient utilization: With more muscle, your body is better at storing glucose in muscle tissue (as glycogen) rather than converting it into fat. This efficiency contributes to better energy levels, reduced fat accumulation, and better workout performance.
• The more muscle you have, the easier it is to create a calorie deficit without extreme dieting, making fat loss more sustainable.
• Improved insulin insensitivity: Body becomes more efficient at handling carbohydrates. This reduces the chance of increased fat storage, allowing for better nutrient partitioning. Better for cals going towards recovery. 

Articles:

The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/34536199/

Effect of Resistance Exercise on the Lipolysis Pathway in Obese Pre- and Postmenopausal Women https://pmc.ncbi.nlm.nih.gov/articles/PMC8471631/?utm_

Effects of resistance exercise on lipolysis during subsequent submaximal exercise https://pubmed.ncbi.nlm.nih.gov/17277595/

Evidence for a major role of skeletal muscle lipolysis in the regulation of lipid oxidation during caloric restriction in vivo https://pubmed.ncbi.nlm.nih.gov/11423482/

The Effects of Resistance Training on Metabolic Health With Weight Regain

https://pmc.ncbi.nlm.nih.gov/articles/PMC8673302/?utm_