Weight Training For Fat Loss! Women should not shy away from heavier weights. Although there are many benefits of cardio for fat loss, this article covers the advantages of using various weight training programs to lose fat. Metabolism Boost. First off, I'll repeat what you've probably heard many times: . But what does that mean?
Well, muscle doesn't exactly burn fat but more accurately muscle raises your Resting Metabolic Rate (RMR). Adipose tissue (i. Skeletal muscle tissue is called . To just sit on your body, each pound of muscle on your body uses about 3.
With the right diet and workout, every female is capable of putting on 5 pounds of muscle in a year. If we estimate that your metabolism would use 5. With a pound of fat requiring you to burn 3,5. We see how our bodies change when we gain or lose 5 pounds of fat. What is unfamiliar to us is what 5 pounds of muscle is. Muscle is much more dense than fat.
At most gyms the trainers have a replica of 5 pounds of fat and 5 pounds of muscle. I encourage you to ask a trainer that works there or the front desk person if you could take a look at it. You'll be surprised by the volume difference and you will see there is no need to worry about adding 5 pounds of muscle. The Afterburn. That hour of cardio was great to burn that stored energy, but when you're done on the cardio machine you're done burning calories. Weight training, on the other hand, keeps your metabolism at an elevated energy use rate for about an hour after you're done. Another bonus to weight training! Exercise science calls this afterburn effect Excess Post- exercise Oxygen Consumption (EPOC)1.
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This means that after weight training the body continues to need oxygen at a higher rate. But that's a topic for an article in itself. Weight Workout #1: Hit It Heavy. Muscle tissue growth is only stimulated when pressure is applied to it. If you use light weights and do rep after rep, your muscle will never have the stress applied to it that it needs to respond too. This means that although you eat cleaner and are on a reduced- calorie diet, your muscles will not grow. Many dieters lighten up on their weight because they feel heavy is needed only during a bulking phase, and female dieters especially don't want to lift heavy for fear of getting bigger rather than smaller.
This weekly weight loss workout plan will help you lose weight by giving you specific guidance on how to incorporate fitness into your routine. Is it really necessary to exercise this long for weight loss? Hour of Exercise, Five Times a Week. The Best Weight Loss Gym Routine. To lose weight, you may need to exercise for more than the Centers for. A one-hour gym workout can burn plenty of calories.
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These are myths to say the least. Women should not shy away from heavier weights because we do not have enough testosterone to get the physique of a bodybuilder. Lower rep/heavy weight workouts burn more calories during the workout because of greater exertion, and will ensure you will not lose an ounce of precious fat- burning muscle. This workout uses mostly free weights because machines are designed to target individual muscle groups.
This reduces the total amount of muscle involved in moving the weight. The exercises will be mostly compound to recruit more muscle fibers to work and release muscle- building and fat- burning hormones. Also, stay on your feet rather than sitting or lying down for as many exercises as possible.
Chest. Back. Decline bench press. Delts. Abs. Biceps.
Triceps. Quads. Abs. Hams. Calves. Weight Workout #2: Lighten Up And Speed It Up.
Doing higher reps with moderate weight could be beneficial for several reasons when it comes to fat loss. The muscle fibers used during high reps are slow- twitch muscle fibers.
These hold less glycogen, therefore less glycogen will be depleted from the body during the workout. This is important for keeping the muscles full and the metabolism high.
Also, the increased lactate from high- rep training supports growth hormone (GH) output which is also a key hormone for losing fat. Slow- twitch fibers also recover faster between sets than fast- twitch fibers. This will make it possible for adherence to using shorter rest intervals, and keep the heart rate up throughout the workout; hence burning more fat. The same concept of using mostly free weights and compound exercises as the heavy weight workout also applies to the lower- weight, high- rep workout above.
Therefore, the same exercises can be applied but the weight needs to be adjusted to allow for more sets and reps. Chest. Back. Delts. Abs. bench dips. Biceps.
Triceps. Quads. Abs. Hams. Calves. butterfly. Weight Workout #3: Circuit Training.
Circuit training is a hybrid type of interval training where anaerobic (lifting) is combined with aerobic (cardio) exercise, using higher reps and lighter weights. In your daily circuit you will do one set on a machine, then move to do a set on another machine, and on like that 'till you complete the circuit, jump on a cardio machine for 1. Anaerobic and aerobic exercise each provide their own unique physiological benefits. A unique advantage that circuit training has is it combines both.
Fast- twitch muscles are used primarily in anaerobic explosive exercises, while slow- twitch muscles are used primarily in aerobic endurance exercises. One thing to keep in mind is that you'll use at least 2 machines at a time.
Remember to be courteous at the gym and only do circuit training during off hours. Gym edict does not allow you to claim more than one station while there are other people wanting to get through their workout as well.
Circuits (Delts 1. Abs 3. 0 reps)1. 0 minutes on treadmill.
Circuits 1. 5 reps per station. Circuits (Triceps 1. Abs 3. 0 reps)1. 0 minutes on step mill. Circuits (1. 5 reps per station)1. Weight Workout #4: Double Up. Training muscles twice a week benefits not only from more- frequent training but also the split lets you focus on intensity variation. Meaning, the first workout in the week will emphasize heavier weights and fewer reps while the second workout in the week will focus on moderate weight and higher reps.
Shoulders. Back. Calves. Quads. 3 sets of 1. Hams. Abs. barbell bench press. Biceps. Triceps. Chest.
Shoulders. Back. Calves. Quads. 3 sets of 1. Hams. Abs. Biceps.
Triceps. Chest. Weight Workout #5: Supersets. The superset is a super- intensity technique for fat loss and muscle building. With these you just do two exercises back to back with no rest in between. There are several reasons why supersets are more effective than doing the regular one station at a time with rests in between each set. First, supersets increase Lactic Acid production. Also, supersetting is time efficient. By doing sets back to back you reduce your total workout time while still doing the same amount of work.
Supersetting involves doing two exercises with no rest in between. Watch More From This Series Here.
Lastly, different superset combinations can help increase muscle- fiber activation. This means you can use specific exercise combinations to increase the intensity of work on a specific muscle, helping it develop faster. Repeat each superset 3 times, 1.
Repeat each superset 3 times, 1. Repeat each superset 3 times, 1. Repeat each superset 3 times, 1. Repeat each superset 3 times, 1.
Repeat each superset 3 times, 1. Conclusion. As you can see, there are many ways to use weight- training workouts as your primary fat- burning workout. Because all of these are excellent routines, it's best to do all of these in a rotation. Maybe do 4 weeks using one work out, then move to the next one for 4 weeks, and so on. Not only will you be doing a fat- blasting workout, by switching things around you'll keep your body from acclimating and will experience the advantages of each workout.
With these great weight training programs, and a fat- trimming diet, you'll see the results you're looking for! References: www. weighttrianing.