subject: Train With Weights For Fat Loss [print this page] There is quite a bit of bad information out there about how to train with weights for fat loss.
Many people believe that using light weights and performing lots of repetitions is the best way to sculpt the body; in fact, some people even think that spot reduction is possible.
However, the truth is that if you must train with weights to lose fat if you are looking to create a lean, defined, and shapely physique. It is critical that you train similar to a bodybuilder, and this truth does not exclude women!
This may seem strange to you, but let me explain myself.
When training with weights to lose fat, the primary focus is to build and maintain your levels of lean muscle. The resason is that muscle is metabolically active, meaning it burns calories all on its own, therefore; your metabolic rate is higher when you have a larger amount of muscle mass.
To gain the lean muscle mass your body needs in order to increase your metabolism, you must continuously lift weights that push you a bit beyond your current capability. The unfamiliar stimulus causes the body to adapt. You need to push yourself if want to achieve any tangible loss of fat from your efforts, but the exertion will pay dividends.
Repetitions are better left in the 8-12 rep range for upper body and 12-20 rep range for the lower body, when weight training to lose fat. Lifting weights for repetitions higher than these ranges will not be as beneficial to you, and they are more unsafe. Your technique breaks down when performing high reps. To go below these repetition recommendations can and will build muscle, but it seems as if the effects are not as positive as the ranges listed above.
Rest your muscles sufficiently between each set. Convention states that a rest period of 30 to 60 seconds is enough, but this amount of time does not allow the muscles to rest fully. When you are weight training to lose fat, you should rest until you are ready to lift more. Ensure that you are fully recovered for the next set. Typically, depending on the person, rest periods of 90 seconds to 2 minutes are enough.
When weight training for fat loss, focus on stimulating the growth of your muscles. Be assured you will not get huge without eating huge. I promise you this. You need to train hard and increase your weight and reps every week, while maintaing a good diet. Steadily progress to heavier weights as you can. When you get to the point where you feel comfortable with your body composition. You can stop increasing the weight, and maintain your current fitness level indefinitely.
Spot Reduction sounds awesome, and would be if it was possible, but losing fat at a specific part of your body is not possible. You cannot magically melt fat off of your butt, by doing heavy kickbacks on the glute machine. It may seem logical that this would be the case, but you really should be encouraging the growth and maintenance of all of your muscles; this will definitely increase your metabolism, thus allowing you to burn fat from your whole body. Burn fat from the whole body and the spot will definitely go away too.
Cardio and weight training for fat loss are two very different things that result in two very different physiques. Weight training for fat loss does fly in the face of most conventional beliefs. However, it is a truth, that speeding up your overall metabolism by stimulating muscle growth, and not trying to directly burn fat, is more effective and should be your goal.You can shed body fat more easily, and get a lean, toned phyisque in return. Cardio will not give you the muscle definition that looks so appealing, nor should expect it to do so.
by: Brandon Young
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