Weight training to Lose weight

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Weight training for weight loss by Tom Venuto     It is a common misconception that if you're trying to lose weight, you should start with aerobic workouts and lose the fat first before adding weight training. Obviously, weight training is the chief element in developing strength and muscle mass. We already know that. What few people realize is that weight training can also increase fat loss dramatically, although it occurs through an "indirect effect." Weight training is anaerobic and therefore burns carbohydrates (sugar). Cardiovascular exercises such as jogging, cycling, step classes, or stairclimbing are aerobic and therefore burn fat. So it seems logical to focus on aerobic training for fat loss. However, something interesting happens "beneath the surface" when you lift weights. Weight training increases your lean body mass - aerobic training does not. Low calorie dieting and aerobic training without weight lifting can make you lose muscle - in fact, it can actually make you fatter! If you lose lean body mass, your metabolism slows down, and this makes it easier to gain fat. If you increase your lean body mass, you increase your metabolic rate. And the faster your metabolism is, the more fat you'll burn all day long - even while you're sleeping! This explains why bodybuilders, who have extremely high muscle to fat ratios, can stay lean year round without doing much aerobic work. Burning body fat as quickly and efficiently as possible requires a three-pronged approach. You must pay equal attention to nutrition, aerobic training and weight training. All three ingredients are essential. If you neglect any one of these components, it will prevent you from reaching your goals, or at the very least it will compromise your results. The most amazing thing about this fusion of weights, cardio and nutrition is that the effects of the three parts brought together are not linear, they are exponential! The synergy between them complements each other and magnifies the results. The result is an efficient metabolism and a lean, muscular and low body fat composition. Your metabolism is enhanced through the thermic effects of nutrition, it is elevated for several hours after every cardio session and it is also increased with every ounce of lean body mass you add. In "The Seven Habits of Highly Effective People" Author Steven Covey wrote, "Synergy means that 1 + 1 may equal 8, 16, or even 1600. Synergy is everywhere in nature. If you plant two plants close together the roots commingle and improve the quality of the soil so that both plants will grow better than if they were separated. If you put two pieces of wood together they will hold much more than the total of the weight held by each separately. The whole is greater than the sum of its parts."   The best you can hope for from diet and aerobics alone is to become a "skinny fat person." You may lose weight from diet and aerobics, but much of it will be muscle, your fat to muscle ratio will plummet and you will take on a "soft" appearance. It is not uncommon for a woman 5 feet 4 inches tall to weigh 125 pounds and yet have 25-30% body fat. According to the Metropolitan Life height and weight tables, 125 pounds is ideal for a medium-framed 5’ 4" female, but 25-30% body fat is extremely poor for anyone! Without the weight training, you will never optimize your muscle to fat ratio and you will always struggle to keep fat off permanently. If you have extremely limited time, and your main priority is to lose fat, then you should do a brief weight training program and spend the majority of your time concentrating on cardiovascular exercise. But never neglect the weights completely - always to both, and if possible, devote an equal amount of time to each. Last, but not least, don't forget that weight training, not cardiovascular training, is what shapes and sculpts your muscles. Simply put, lifting weights makes you look better! If you want a lean, hard, fat-free body, then get out of the aerobics studio, get off that bike or treadmill, and pick up some barbells and dumbbells! Lifting weights isn't just for "muscle-heads" anymore.

Anaerobic exercise burns more carbohydrates but can help increase metabolism to burn fat indirectly Optimise your body to burn fat quickly learn secrets on how to burn fat during any exercise Learn how to calculate target heart rate zone for aerobic and anaerobic exercises Losing the last few pounds of abdominal fat quickly and safely from those stubborn areas Aerobic exercise like walking or swimming will burn a greater percentage of body fat. Calorie burning can be increased by controlling how we exercise, calorie burning facts! Calculate calories burned from various calorie equations used by professionals Learn what the best exercise would be to lose weight permanently. The number of calories burned during a day depends on various factors The obese person V's the athlete for a fat burning workout Anaerobic & aerobic exercise may cause muscle loss A calorie burning exercise is important for weight loss Tips and tricks on increasing energy expenditure Calculate energy expenditure for exercise Diet supplements revealed Weight loss weightloss programs weightloss products weight loss help Weight loss sites Recipe Sites low fat recipes low carb sites Health More health-related sites Food Dieting weightloss directories Low fat diet Fitness   All tools and information on this site are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

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