Purefit Keto An added bonus is that weight training requires calories, this will prevent you from cutting right back. Get more healthy food into your diet and get rid of the garbage. There is weight training and there is WEIGHT TRAINING. Keep away from exercises that only work 1 or 2 muscles at a time. Focus on compound exercises; these are exercises that use lots of muscles with one exercise. Design a program around a handful of exercises such as squatting, bench pressing, dips, dead lifting, chin ups, and bent over rows. Exercises like these force your body to send energy to your muscles, and calories are energy. Your muscles will scream for calories and your body will have to send them to your muscles, leaving less for fat storage.