The most important benefit of incorporating strength-training into your fat-loss plan is because it boosts your metabolic rate while you workout, and for a period of time afterwards. As you pack on muscle, your metabolism will be permanently faster because lean muscle mass burns calories. Strength-training will change the shape of your body, unlike cardio. Strength training builds lean muscle mass, and will give your body definition. Cardio workouts will help you lose fat and slim down, but they will not give you rock-hard muscles and a muscular physique like strength-training will. If you are functioning on a calorie deficit, i.e. burning more calories than you are consuming, you will need to do smaller sets. This is because a lot of reps will deplete your energy. So, to work around this predicament, it is best to do smaller sets with heavier weights so that you do not lose any strength or muscle. Another thing that you can do is replace your weights and cardio with a circuit training program. Circuit training is essentially doing station-after-station, without taking breaks. This keeps your heart rate up, and essentially allows you to skip you cardio without losing its benefits. Circuit training is basically cardio with weights. And finally, to lose fat with weight training, you must make sure that you consume adequate amounts of lean protein (low fat) and drink plenty of water. If your protein intake is inadequate, you will just damage your muscles and not-repair them. Jay DuBois is a fitness expert, former Hollywood personal trainer, and he is a regular contributor to http://www.bodymakeoveronline.com