You Need to Burn Fat to Lose Weight
True, but you don’t need to directly target fat burning. Consider how the body processes its energy stores. Fat is not a permanent fixture in cells – it comes and goes according to your fuel requirements. When blood glucose is low, say first thing in the morning, fat will be the main fuel. After the first few pieces of toast or muesli, blood glucose will rise and insulin will start storing glucose and fat in cells and you will start burning some blood glucose. Glucose is stored in liver and muscle, and fat in fat cells as triglycerides. When your blood glucose gets low again, or when you do moderate intensity exercise, this fat can be retrieved from fat cells when hormones called lipases break down the fat molecule and send the free fatty acids to the bloodstream to be used as fuel. This is what we call ‘fat burning’. It’s a dynamic process.

The key to understanding this is the ’sliding scale’ between fat and glucose (carbohydrate). After you burn a lot of glucose, fat gets its turn because blood glucose is low. What happens if you always have glucose to burn? Doesn’t fat just stay stored away and you stay fat? No, because if your food intake and activity output is balanced you always have fat to burn – in the early hours of the morning before breakfast, while doing everyday things like housework, before meals, when you’re active – it just balances out because glucose gets sucked up to replenish muscle and liver stores — and then fat becomes an important fuel. So in a sense you don’t have to worry about fat burning, only food fuel burning and energy balance.

Weight Training Burns More Fat
Same answer as number one – only if you do enough of it. You can’t just do a few heavy lifts with a few minutes rest in between and expect to use a lot of energy and burn a lot of fat. Even a full session of very vigorous weight lifting with only minimal breaks between exercises and sets will only burn about 600 calories. An hour of vigorous walking will burn about 300 calories. An hour of strolling around in the weights room having a chat, a drink and completing 10 exercises at moderate intensity won’t burn much more than 300

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