Weight Training for Weight Loss - Fasten Your Metabolism & Lose Fat Now

One of the Amazing benefit of Weight Training is that it fastens the metabolism. Learn the best Weight Training methods to lose weight and get thin.
 

"To Lose Weight You have to train with Weights. Period!" - ExerciseGoals.com
 


Weight Training for Weight Loss is a very strange fact for many people who feel that Weight Training is only to Build Muscle.
 

They say, No I need to do only the Best Aerobic exercises and if at all I do any Weight Training it should be with very light weights.


Nothing can be further from the truth. Many people feel that training with weights gets them bulkier. The fact is that getting bulkier is very difficult unless you eat very high calories and when you are on a Weight Loss diet I expect you are eating just enough calories to prevent muscle loss and yet lose your body fat by Aerobics. { Read more on the Aerobics Vs Weight Training debate }.
 

Although I agree that the treadmill is your best friend when it comes to lose weight, but Weight Training is found to have a synergistic effect when it comes to losing body fat.
 

In fact Fat Loss Expert Tom Venuto's priority list for Weight Losers goes like this.

1. Weight Training

2. Cardio.

3. Nutrition
 

Are you seeing the surprising fact here. Yes, he rates Weight Training ahead of Cardio and for good reason. Only Weight Training can fasten your metabolism and give you those permanent results you crave for!
 

Additionally it is shown that muscles after training continue to burn calories for 24-48 hours as they require energy for Muscle repair [Weight Training causes muscle micro traumas]. Thus Muscles increase the number of calories burned throughout the day and as you know by now that Weight Training is a must for muscle and strength training.


Lets get Started...
 


Here's how Weight Training helps to Lose Weight works.


Its a fact that Muscle Burns more calories than fat. If you replace 10 lbs of your body fat with Muscle then you will have a faster metabolism and this speed-up metabolism will help you shed fat faster
 

Any increase in Lean muscle will help fasten your metabolism during work and at rest. This is a sure way to keep your body fat permanently off.

 

How Aerobics demands Muscle Building
 

Aerobics is a very effective way to burn calories and when you are training aggressively you will lose calories taken from muscles as well. This makes Weight Training all the more important to prevent muscle loss.


General Weight Training Guidelines to Lose Weight

  1. A High set, high repetition { 8-12 reps} with short rest intervals should be the centre of your Weight Training Workouts.
     
  2. Perform Split training - Aerobics and Weight Training in separate sessions. I suggest that you exercise everyday alternating between Aerobics and Weight Training. This way you can perform cardio and lift weights thrice a week each. This is by far the best way to go.
     
  3. If you need to perform both on the same day then perform aerobics immediately after Weight Training sessions and keep your Weight Training sessions to a maximum of 30 minutes.
     
  4. Perform 6-8 sets for Large Muscle Groups like chest, back, shoulder and legs. And 4-6 sets for small muscle groups like arms and calves.
     
  5. A High Protein and moderate carbohydrate diet will help lose fat faster.

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How to Combine Weight Training and Aerobics?
 

Its best to combine Weight Training and Cardio in one single workout. Perform Cardio after Weight Training as a carbohydrate depleted body will look for Fat cells to provide the energy for cardio exercises.

Here are 3 best reasons why you should perform them together.

  • When you perform Weight Training and Cardio in the same workout your body works as a Single Unit. Your Muscles and your Body fat are part of single body remember!
     
  • You drastically reduce the chances of overtraining when you exercise just 3 days a week.
     
  • It reduces your gym time. Nobody wants to spend more time in the gym than outside!

 

The Best Weight Training Exercises
 

Do not start a Weight Lifting Plan without these Basic Mass Builders.
 

Building Chest Muscles.

1.Flat and Incline Bench Press
2. Dumbbell Flys or Peck-decks or Pullovers
 

Building Shoulder Muscles

1.Shoulder Barbell Press
2. Lateral Raises
 

Building Back Muscles

1.Chin-ups/Lat Pull downs
2. Bent-over-barbell rows
3. Deadlifts


Building Leg Muscles

1.Squats
2. Leg Curls
3. Calf Raises

Building Arms and Forearms

1. Barbell Curls
2. Dumbbell Curls
3. Dips
4. Triceps Pull downs/ Triceps Extension
5. Wrist Curls

Building Abdominals

1.Crunches
2. Reverse Crunches


Also Check theWeight Training Workouts section to add variety to your Workouts.

Also Read theBest Weight Loss Exercises.


The Best Fat Loss Expert Help


I highly Suggest that You readTom Venuto's Burn The Fat e-book. Its the best e-book on Losing Weight revealing you the best Fat Loss secrets of the most famous bodybuilders of all time.


 

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