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2. Weight Training
Exercise at home with effective home workout to burn fat, you'll see great changes in a few weeks! Reviews Review policy and info. View details. Flag as inappropriate. You live a fit lifestyle year-round but sometimes we realize the occasional junk food begins to show its effects. Being the educated fitness diva, you know it's time to start dieting and cater your workout to achieve your goal. But for some reason when we women decide it's time to lose fat, the first thing we tend to do is jump onto cardio, and weight training is not prioritized.
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Whether it's because the calorie burning advantages aren't recognized, we think weight training is to build muscle and not burn fat, we think we can't focus on lifting and losing fat at the same time, we don't know how to do an efficient weight training program, or whatever the reason. Somehow we tend to put the weights back on the rack when we want to focus on losing fat.
Although there are many benefits of cardio for fat loss, this article covers the advantages of using various weight training programs to lose fat. First off, I'll repeat what you've probably heard many times: "Muscle burns fat". But what does that mean? Adipose tissue i.
Skeletal muscle tissue is called "active tissue" because it requires energy to maintain itself. To just sit on your body, each pound of muscle on your body uses about calories per day. With the right diet and workout, every female is capable of putting on 5 pounds of muscle in a year. With a pound of fat requiring you to burn 3, calories, you will lose 26 pounds in a year without spending an extra minute on cardio.
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Now as ladies, sometimes we brush off this advice because we don't want to get "big" or "bulky. 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.
Fat-Loss Workouts: Five Circuits To Build Muscle | Coach
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! 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.
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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. 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.
Already have a Bodybuilding. Sign In. Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos. View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time. 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.
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- 1. Interval Training?
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.
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 10 minutes, and return to your first machine, with no rest in between. 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.