While there are various styles of exercise to lose weight, one which consistently gets overlooked is resistance based training.
But body fat is indeed one of the first things to go into overdrive when weight training is used consistently and properly.
In fact, resistance training has been clinically proven across many scientific research studies to be highly effective for burning body fat - even more than cardiovascular exercise!
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.
Before you go to the gym with ideas of lifting light weights for millions of reps in a Body Pump class, it's important to understand that high intensity resistance training does not involve going light at all. In fact, it's one of the most difficult weight lifting protocols in existence today. But that also makes it one of the most effective.
Believe it or not, fat is not the primary fuel used during a resistance based workout when it is done with correct levels of resistance. The process of fat burning we are hoping to help you generate here actually uses carbohydrates as it's main fuel.
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.
The whole process is known as E.P.O.C. or the after burn effect. By using carbs to fuel our hard gym work, the body then becomes very protective of our few remaining carb stores while we refuel after a workout. But it must burn something in order to help the body continue to function. That's when we switch to losing body fat!
Carbohydrates may be the main macronutrient we use while we are training, but the moment we reach the end of our workout everything begins to change. Fat is then promoted as our primary fuel - and this phenomenon, known as the after burn effect, can last for up to sixteen hours!
So how would somebody go about using this training protocol?
The reason most people believe weight lifting is purely for bodybuilding purposes is because most people follow a bodybuilding routine without realizing it. Take a look the next time you train. How many people are lifting a weight for eight to twelve reps? How many are sitting for one-to-two minutes resting after each set? The answer is too many. That's normal gym procedure for the masses.
If fat loss is your goal, though, high intensity training will trump the old bodybuilding approach every single time.
High intensity resistance training involves reducing rest periods but keeping your training hard and heavy. Pair compound lifts together and work through sets of three of four moves in one circuit. You'll get more done in your session than those taking vast rest periods after every set, and you will notice significantly greater fat loss results in the weeks which follow.
There are now numerous scientific studies which confirm the effectiveness of resistance training for fat loss. In fact, many even suggest it to be greater than cardio. If you train in a mainstream gym then there's a good chance you may never have stumbled across this information before. Use it wisely.
But body fat is indeed one of the first things to go into overdrive when weight training is used consistently and properly.
In fact, resistance training has been clinically proven across many scientific research studies to be highly effective for burning body fat - even more than cardiovascular exercise!
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.
Before you go to the gym with ideas of lifting light weights for millions of reps in a Body Pump class, it's important to understand that high intensity resistance training does not involve going light at all. In fact, it's one of the most difficult weight lifting protocols in existence today. But that also makes it one of the most effective.
Believe it or not, fat is not the primary fuel used during a resistance based workout when it is done with correct levels of resistance. The process of fat burning we are hoping to help you generate here actually uses carbohydrates as it's main fuel.
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.
The whole process is known as E.P.O.C. or the after burn effect. By using carbs to fuel our hard gym work, the body then becomes very protective of our few remaining carb stores while we refuel after a workout. But it must burn something in order to help the body continue to function. That's when we switch to losing body fat!
Carbohydrates may be the main macronutrient we use while we are training, but the moment we reach the end of our workout everything begins to change. Fat is then promoted as our primary fuel - and this phenomenon, known as the after burn effect, can last for up to sixteen hours!
So how would somebody go about using this training protocol?
The reason most people believe weight lifting is purely for bodybuilding purposes is because most people follow a bodybuilding routine without realizing it. Take a look the next time you train. How many people are lifting a weight for eight to twelve reps? How many are sitting for one-to-two minutes resting after each set? The answer is too many. That's normal gym procedure for the masses.
If fat loss is your goal, though, high intensity training will trump the old bodybuilding approach every single time.
High intensity resistance training involves reducing rest periods but keeping your training hard and heavy. Pair compound lifts together and work through sets of three of four moves in one circuit. You'll get more done in your session than those taking vast rest periods after every set, and you will notice significantly greater fat loss results in the weeks which follow.
There are now numerous scientific studies which confirm the effectiveness of resistance training for fat loss. In fact, many even suggest it to be greater than cardio. If you train in a mainstream gym then there's a good chance you may never have stumbled across this information before. Use it wisely.
About the Author:
Anybody can figure out the exact protocols used to design your very own 5 minute fat loss workout as well as many other fat loss facts by accessing crossfit and soccer coach Steve Menzies workouts on both YouTube and Fit Gurus.
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