There’s lots of misinformation out there regarding the proper methods of weight training to lose fat.
You’re probably one of the many who think that they can “spot reduce” by burning fat off of some areas of the body, or that doing lots of reps with light weights is a good way to sculpt one’s physique.
In actuality, if you’re hoping to carve out a defined and shapely physique and you’re using weight training to lose fat, you must begin training as a bodybuilder. And the same works for women!
Why? Let me tell you….
When you are weight training to lose fat, always keep in mind that you need to maintain and build your body’s levels of lean muscle mass. Muscle tissue is metabolically active; this means that muscles can burn calories all on their own. Simply put, the amount of muscle you have is directly proportional to your metabolic rate.
In order to build the lean muscle that your body needs to raise your metabolism, you need to be constantly lifting weights that are slightly beyond the current capacity of your muscles in order to stimulate growth. In other words, if you want to get any real results from your weight training, you need to push yourself!
Make sure that your reps are in the low to moderate range when you are weight training to lose fat. Doing high reps with light weights burns more fat; this is perhaps the most common misguided notion among people. Needless to say, this is completely untrue.
You should know that it’s physically impossible to target fat loss to certain areas of the body. Whenever you train with weights, you are not magically melting fat off of the areas you are working. Instead, you’re actually encouraging the growth and maintenance of your muscles; this will increase your metabolism, allowing you to burn fat from all over your body.
Low to moderate reps will yield better results when you’re weight training to lose fat. Doing low to moderate reps allows you handle more weight and has a deeper growth stimulating effect; they are able to do so by tapping into the fast twitch muscle fibers—the most responsive to increases in size and strength. What’s more, they ensure that you keep your set short, and this helps you keep your focus and decrease your chances of getting hurt because of sloppy technique.
For all upper body exercises, keep your reps no lower than 5 and no higher than 10. So, the weight you choose should be such that you can do at least 5, but no more than 10 reps, in proper form.
Lower body muscles, on the other hand, are more responsive, so you can do up to 25 reps and achieve good results. However, lower body weight training exercises such as lunges and squats are technically more difficult to perform; thus, keeping your reps between 10 and 15 will ensure that you keep injury at bay.
If you’re weight training to lose fat, you need to focus on stimulating the growth of your muscles, and this means that you need to train hard and increase your weight and reps every week.
Hence, it is important that you allow enough time between sets in order to rest your muscles. Generally, a rest period of 30 to 60 seconds is supposed to be sufficient; however, more rest is needed in order for the muscles to fully rest.
When you’re weight training to lose fat, you need to be fully recovered for each set; this means that you need to rest your muscles in between sets for as long as necessary. Based on each individual’s requirements, rests between sets can range from 2 to 5 minutes.
Bear in mind that cardio and weight training to lose fat are two very different things. Your aim is not to directly burn fat; instead, you need to encourage muscle growth that will increase your overall metabolism. This will ensure that you lose fat all over your body, quickly and easily.
Plus, more lean muscle means an athletic looking body.
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