If you have ever asked someone to explain how to burn body fat, the chances are slim that weight training came up in the list of responses.
But body fat is indeed one of the first things to go into overdrive when weight training is used consistently and properly.
Those who are keen gym enthusiasts may already know this, but the majority of gym goers have no idea and often miss out on the many benefits hiding within resistance training because they mistakenly believe it's not for them. However, several key studies show weight based training to be even better than aerobic exercise for burning calories.
The specific type of resistance training referred to here is H.I.R.T., otherwise known as high intensity resistance training.
Before you go to the gym with ideas of lifting light weights for millions of reps in a Body Pump class, it's important to understand that high intensity resistance training does not involve going light at all. In fact, it's one of the most difficult weight lifting protocols in existence today. But that also makes it one of the most effective.
The muscle building process which is kick-started following a weights workout is known as hypertrophy. The key factor here is that a session based around hypertrophy will use carbohydrates as it's main fuel during the workout. Not fat.
Now, you could see that as a disadvantage if your main goal is fat loss - why wouldn't you want to burn fat as your primary fuel?
That's because this anabolic response creates a procedure within the human body known as excess post-exercise oxygen consumption. This flips the fuel burning rule book out of the window and places our carbohdrate stores on temporary lockdown, forcing us to use fat as our primary source of fuel in the hours which follow a gym workout. Now you should be beginning to see the real advantages of high intensity weight lifting...
While aerobic exercise uses fat as it's primary fuel, you stop burning calories at an accelerated rate when you stop training. However, intense lifting uses carbs as it's main fuel during the session then switches to burning fat for twelve to sixteen hours after the session!
But how do you actually do this style of training?
It's beauty is in it's simplicity. Or rather, it's simple to explain - it's not simple to do! The first step is to look at what other people are doing when they train with weights at your local gym. The chances are, they will lift for eight to ten repetitions then rest for a couple of minutes before repeating the process. This is pretty standard gym behavior.
But it is not H.I.R.T. and it is not the most effective training style for fat loss.
Put two or even four exercises together into a series of mini circuits throughout your workout. Avoid performing single set exercises followed by two minutes checking your phone or updating your social media status. Perform exercises back-to-back without rest, reducing your workload time but improving your productivity.
There are now numerous scientific studies which confirm the effectiveness of resistance training for fat loss. In fact, many even suggest it to be greater than cardio. If you train in a mainstream gym then there's a good chance you may never have stumbled across this information before. Use it wisely.
But body fat is indeed one of the first things to go into overdrive when weight training is used consistently and properly.
Those who are keen gym enthusiasts may already know this, but the majority of gym goers have no idea and often miss out on the many benefits hiding within resistance training because they mistakenly believe it's not for them. However, several key studies show weight based training to be even better than aerobic exercise for burning calories.
The specific type of resistance training referred to here is H.I.R.T., otherwise known as high intensity resistance training.
Before you go to the gym with ideas of lifting light weights for millions of reps in a Body Pump class, it's important to understand that high intensity resistance training does not involve going light at all. In fact, it's one of the most difficult weight lifting protocols in existence today. But that also makes it one of the most effective.
The muscle building process which is kick-started following a weights workout is known as hypertrophy. The key factor here is that a session based around hypertrophy will use carbohydrates as it's main fuel during the workout. Not fat.
Now, you could see that as a disadvantage if your main goal is fat loss - why wouldn't you want to burn fat as your primary fuel?
That's because this anabolic response creates a procedure within the human body known as excess post-exercise oxygen consumption. This flips the fuel burning rule book out of the window and places our carbohdrate stores on temporary lockdown, forcing us to use fat as our primary source of fuel in the hours which follow a gym workout. Now you should be beginning to see the real advantages of high intensity weight lifting...
While aerobic exercise uses fat as it's primary fuel, you stop burning calories at an accelerated rate when you stop training. However, intense lifting uses carbs as it's main fuel during the session then switches to burning fat for twelve to sixteen hours after the session!
But how do you actually do this style of training?
It's beauty is in it's simplicity. Or rather, it's simple to explain - it's not simple to do! The first step is to look at what other people are doing when they train with weights at your local gym. The chances are, they will lift for eight to ten repetitions then rest for a couple of minutes before repeating the process. This is pretty standard gym behavior.
But it is not H.I.R.T. and it is not the most effective training style for fat loss.
Put two or even four exercises together into a series of mini circuits throughout your workout. Avoid performing single set exercises followed by two minutes checking your phone or updating your social media status. Perform exercises back-to-back without rest, reducing your workload time but improving your productivity.
There are now numerous scientific studies which confirm the effectiveness of resistance training for fat loss. In fact, many even suggest it to be greater than cardio. If you train in a mainstream gym then there's a good chance you may never have stumbled across this information before. Use it wisely.
About the Author:
Anybody can figure out the correct techniques used to create your own 5 minute fat loss workout as well as various more fat loss facts by following crossfit and soccer coach Steve Menzies workouts online today.
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