If you have ever asked someone to explain how to burn body fat, the chances are slim that weight training came up in the list of responses.
But the fact is, resistance training has been scientifically proven to elevate our body's fat burning ability.
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!
H.I.R.T. is the name given to the style of resistance training we will be discussing today. This is not pretty, but it is very effective!
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.
Whenever we lift weights we create an anabolic response which tells the body to use carbohydrates as our main fuel source during training.
Now, you could see that as a disadvantage if your main goal is fat loss - why wouldn't you want to burn fat as your primary fuel?
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...
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!
Wondering how to encourage more fat loss by adopting this training approach with your existing fitness routine?
It's beauty is in it's simplicity. Or rather, it's simple to explain - it's not simple to do! The first step is to look at what other people are doing when they train with weights at your local gym. The chances are, they will lift for eight to ten repetitions then rest for a couple of minutes before repeating the process. This is pretty standard gym behavior.
But it is not H.I.R.T. and it is not the most effective training style for fat loss.
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.
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 the fact is, resistance training has been scientifically proven to elevate our body's fat burning ability.
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!
H.I.R.T. is the name given to the style of resistance training we will be discussing today. This is not pretty, but it is very effective!
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.
Whenever we lift weights we create an anabolic response which tells the body to use carbohydrates as our main fuel source during training.
Now, you could see that as a disadvantage if your main goal is fat loss - why wouldn't you want to burn fat as your primary fuel?
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...
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!
Wondering how to encourage more fat loss by adopting this training approach with your existing fitness routine?
It's beauty is in it's simplicity. Or rather, it's simple to explain - it's not simple to do! The first step is to look at what other people are doing when they train with weights at your local gym. The chances are, they will lift for eight to ten repetitions then rest for a couple of minutes before repeating the process. This is pretty standard gym behavior.
But it is not H.I.R.T. and it is not the most effective training style for fat loss.
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.
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 correct techniques used to design your very own 5 minute fat loss workout as well as many other fat loss facts by following top football coach Steve Menzies workouts on both YouTube and Fit Gurus.
No comments:
Post a Comment