Why and How to Weight Training for Weight Loss?

Why and How to Weight Training for Weight Loss?

While aerobic exercise is very important in keeping our body fit and burn fat, it has been much underestimated the capacity that weight training has to reduce our rate of body fat, burn fat deposits and prevent the formation.

It is true that training with weights is not for everyone, but if we dare to take the bars and dumbbells, whether male or female, the results can be enhanced to a level ahead. Weight training speeds up the metabolic rate, consuming calories in bulk, a person with a higher body mass index consumes, even at rest, more calories than the average person.

The aerobic exercise expends the energy called glycogen, which is stored mainly in the liver as a result of the intake of carbohydrates. During weight-bearing exercises, glycogen stores are emptied, so that the body is forced to use its reserves of carbohydrates to replace them, preventing to metabolize fat.

A weight training session consumes an enormous amount of calories. If we care in our diet, we will very quickly reach to the state of calorie deficit needed to lose weight. This requires training with weights at least twice a week. It is a good idea to start a combined exercise plan, also known as circuit training. While some knowledge of the gym is needed to start because it is a type of advanced routine, and it is always possible to lower the initial level and perform exercises with fewer sets and reps.

An ideal way to start losing weight could well be combined with aerobic and anaerobic exercises in one session. As glycogen stores are lower at the end of a session of weight training, it is logical to try with aerobic exercise after finishing the session with weights. A good example of this, based on a person attending the gym three times a week, may be as follows;

Monday

Chest, arms, abs and aerobic exercise (Treadmill)

Tuesday

Rest

Wednesday

Back, shoulders and aerobic exercise (climber)

Thursday

Rest

Friday

Legs, glutes, abs and aerobic exercise (stationary bike)

The reason for varying the aerobic exercise lies not only to avoid boredom or challenge the adaptability of the body, but also distribute the work of the legs, the more involved the area for aerobics exercise. The leg training day with the most weight should be rested for aerobic exercise, so we recommend a ride on comfortable bike after the session of legs.

The best way to do this program is pick two exercises per muscle type, including abdominal, and perform cardiovascular exercise between 60% and 70% of the maximum heart rate (MHR), the optimal area to burn as much calories for thirty to forty minutes.

Have a combination of weight training and cardiovascular exercise in the same session and not separately, ensuring the fastest and lasting results, combined with a diet rich in protein and fiber, moderate in carbohydrates and low in fat to reach our ideal weight and add Slim & Save plan to make it even better.

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