Friday, December 19, 2014
While there are various styles of exercise to lose weight, one which consistently gets overlooked is resistance based training.
But the fact is, resistance training has been scientifically proven to elevate our body's fat burning ability.
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.
While there are many forms of weight based training, the specific form you should be looking at for burning body fat is known as H.I.R.T.
Usually, when somebody finds out that weights do indeed eliminate body fat they run to the gym with ideas of fitness classes and hundreds of reps. That's not the case. While these classes are weights based, the resistance levels used are so low that it effectively turns into a cardio session. H.I.R.T. is based around heavy lifting.
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.
Many people blindly reject this style of training when they see carbs as the main fuel because they want to be focusing on burning fat. That is their mistake.
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!
So how would somebody go about using this training protocol?
While the fat burning process your body endures may sound complex, the training style is certainly not. Take a look how most people use weights in your local gym and you will see how many people are missing out on potentially incredible results by taking too much rest, talking in groups between sets, and so on. That's normal gym practice.
If fat loss is your goal, though, high intensity training will trump the old bodybuilding approach every single time.
Try jamming a few exercises together into a circuit, keeping your rep range in the 10-20 range to allow all muscle fibers to be fully worked. By taking zero rest periods between each exercise you will get considerably more done in the gym in less time. You'll also force the body to utilize the monstrous fat burning procedure we explained above.
The myth that cardio is for weight loss and weight lifting is for bodybuilding should no longer plague gyms across the country. Yet it does. In discovering the numerous pieces of scientific research which prove just how effective weight training can be for burning unwanted body fat, you now find yourself in the minority of gym users who can use this knowledge to your advantage.
But the fact is, resistance training has been scientifically proven to elevate our body's fat burning ability.
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.
While there are many forms of weight based training, the specific form you should be looking at for burning body fat is known as H.I.R.T.
Usually, when somebody finds out that weights do indeed eliminate body fat they run to the gym with ideas of fitness classes and hundreds of reps. That's not the case. While these classes are weights based, the resistance levels used are so low that it effectively turns into a cardio session. H.I.R.T. is based around heavy lifting.
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.
Many people blindly reject this style of training when they see carbs as the main fuel because they want to be focusing on burning fat. That is their mistake.
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!
So how would somebody go about using this training protocol?
While the fat burning process your body endures may sound complex, the training style is certainly not. Take a look how most people use weights in your local gym and you will see how many people are missing out on potentially incredible results by taking too much rest, talking in groups between sets, and so on. That's normal gym practice.
If fat loss is your goal, though, high intensity training will trump the old bodybuilding approach every single time.
Try jamming a few exercises together into a circuit, keeping your rep range in the 10-20 range to allow all muscle fibers to be fully worked. By taking zero rest periods between each exercise you will get considerably more done in the gym in less time. You'll also force the body to utilize the monstrous fat burning procedure we explained above.
The myth that cardio is for weight loss and weight lifting is for bodybuilding should no longer plague gyms across the country. Yet it does. In discovering the numerous pieces of scientific research which prove just how effective weight training can be for burning unwanted body fat, you now find yourself in the minority of gym users who can use this knowledge to your advantage.
About the Author:
You can figure out the correct protocols used to design your very own 5 minute fat loss workout alongside many other fat loss facts by following crossfit and soccer coach Steve Menzies workouts on both YouTube and Fit Gurus.
