In other words, lifting weights leads to muscle gain, which boosts metabolism, and stimulates weight-loss all day, every day. Cardiovascular exercise can actually have a negative effect on RMR. If you do too much cardio training, your lean body mass can begin to decrease.
This is known as entering a catabolic state , where your body burns muscle tissue for fuel. This is exactly the wrong place to be if you're looking to lose weight for the long-term. Simply put, when you jog on the treadmill, you will burn a fair number of calories. But, that calorie-burning turns off almost instantly when you stop running. Simultaneously, cardiovascular exerc ise isn't supporting your existing lean body mass, nor does it help create new lean tissue. Therefore, you can end up killing your metabolism by focusing on cardio. I could cite study after study that confirms the positive impact of weight lifting on RMR and overall health.
Lifting weights is NOT just for men.
Strength Training For Fat Loss: Building A Bigger Engine!
And no, strength training is not just for bodybuilders. Weight lifting is for anyone who wants to shed weight and keep it off. Hopefully we're on the same page now. Lifting weights is fantastic for your metabolic rate, and therefore is necessary for maximum weight loss.
But, what type of resistance training should you use? This is a complex question that varies to some degree for each individual, but here's a simple answer:. That might sound like a confusing answer, but in reality, your body moves in just 6 ways, often referred to as your Primal Movement Patterns. These include squatting, lunging, pushing, pulling, bending, and twisting.
The Burn Fat and Build Muscle Training Plans
Sometimes your gait, walking or running, is added as a seventh movement pattern, although it is a variation of a lunge. You can imagine prehistoric man using these 6 movements to chase down prey, throw a spear to kill it, drag it home, and then cook it on a fire.
You are built the same. Your body wants to squat, lunge, push, pull, bend and twist. So, let's use a weight lifting program that trains those movements while stimulating your RMR as much as possible. These 6 exercises will get you moving through the primal movement patterns , but just as importantly, they stimulate your body's largest muscle groups, meaning that they will have a significant impact on your RMR. That's why these are the best strength training exercises for weight loss Below is a video where I show how you can add resistance to your squats without actually using any weights.
Of course, you can also head to the gym and use a barbell or dumbbells to create a similar effect. I love this lunge variation because it covers two primal movements into one i. For added resistance, you can hold a dumbbell, medicine ball, or kettlebell to create the resistance needed. This move is a little more advanced, so get some assistance before trying it on your own.
You can also use dumbbells or kettlebells instead of the barbell. Whereas once you stop cardio, the calorie burning stops as well. Strength training coupled with diet and cardio burns fat far more than cardio and diet alone. In bodybuilding terms, we call this "cutting up. Bodybuilders bulk up in the off-season, gaining as much weight and muscle as possible. During pre-contest season, they strip away the fat through diet and training, which consists of weight training at higher reps with shorter rest periods. This sort of training induces a large dump of growth hormone GH in your body.
GH is a potent fat loss hormone and a very mild anabolic. Generations of bodybuilders have figured out through trial and error that high rep strength training coupled with cardio and low carb dieting gets them cut up. As you can see a typical pre-contest routine involves more machines, dumbbells and isolation movements. Rest periods would start out at 1 minute and decrease by ten seconds from week to week until you hit 20 seconds of rest.
Each body part would be trained 3 times a week.
13 Best Fat Burning Exercises for Training and Workouts
Although bodybuilders have followed this type of training for decades, this doesn't mean it's the optimal cutting program. Unless you bulked up to gigantic proportions during the off-season or are on a cycle of steroids, you would most likely overtrain from the high volume of sets and exercises on the above program. This type of training coupled with dieting would make you lose muscle rather than retain it. Focus on free weights, compound and multiple compound lifts, and use isolation movements only to bring up lagging parts.
Train each body part 3 times a week, but lower the overall volume by spreading the sets and exercises throughout the week. Although circuit training is a great strength training routine for fat loss, logistically, it is not always feasible. Anyone who has tried circuit training in the gym knows how pissed off people can be when you hog up multiple machines and stations. Plus people will jump in on a machine, thinking that you're done because you moved on to the next exercise in the circuit.
To get around this, however, one can simply employ a "mini-circuit. Rather than hog up multiple machine and stations and be interrupted by interlopers, you can stay at one or two stations and use one or two pieces of equipment. That's the success secret of exercise for weight loss.
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Aerobic or resistance exercise, or both, in dieting obese older adults. N Engl J Med. Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest Exercise Trial 2. Obesity Silver Spring. Comparison of two different resistance training intensities on excess post-exercise oxygen consumption in African American women who are overweight.
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J Strength Cond Res. Effectiveness of a week high-intensity cardioresistance training program in adults. Department of Agriculture ChooseMyPlate. Fitness table. Comparison of long and short high-intensity interval exercise bouts on running performance, physiological and perceptual responses.
Sports Med Int Open. Strength training prior to endurance exercise: Impact on the neuromuscular system, endurance performance and cardiorespiratory responses. J Hum Kinet. The role of intra-session exercise sequence in the interference effect: A systematic review with meta-analysis. Sports Med. Effect of high-intensity interval training on cardiovascular function, VO2max, and muscular force. Table of Contents View All. Interval Training. Cardio and Strength. Does Exercise Order Matter?
2. Weight Training
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