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 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!
The specific type of resistance training referred to here is H.I.R.T., otherwise known as high intensity resistance training.
However, if you want to burn fat you do not need to do endless reps with light weights. This does go against the gym myths from decades before us, but clinical studies prove that pushing yourself with heavier weights and for fewer reps will yield greater results for you. So dispel any thoughts of fitness classes which encourage you to lift empty barbells and ankle weights. To get the most from resistance training, we must go heavier.
The muscle building process which is kick-started following a weights workout is known as hypertrophy. The key factor here is that a session based around hypertrophy will use carbohydrates as it's main fuel during the workout. Not fat.
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?
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!
But how do you actually do this style of training?
While the fat burning process your body endures may sound complex, the training style is certainly not. Take a look how most people use weights in your local gym and you will see how many people are missing out on potentially incredible results by taking too much rest, talking in groups between sets, and so on. That's normal gym practice.
But it is not H.I.R.T. and it is not the most effective training style for fat loss.
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!
The specific type of resistance training referred to here is H.I.R.T., otherwise known as high intensity resistance training.
However, if you want to burn fat you do not need to do endless reps with light weights. This does go against the gym myths from decades before us, but clinical studies prove that pushing yourself with heavier weights and for fewer reps will yield greater results for you. So dispel any thoughts of fitness classes which encourage you to lift empty barbells and ankle weights. To get the most from resistance training, we must go heavier.
The muscle building process which is kick-started following a weights workout is known as hypertrophy. The key factor here is that a session based around hypertrophy will use carbohydrates as it's main fuel during the workout. Not fat.
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?
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!
But how do you actually do this style of training?
While the fat burning process your body endures may sound complex, the training style is certainly not. Take a look how most people use weights in your local gym and you will see how many people are missing out on potentially incredible results by taking too much rest, talking in groups between sets, and so on. That's normal gym practice.
But it is not H.I.R.T. and it is not the most effective training style for fat loss.
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 learn the correct techniques used to design your very own 5 minute fat loss workout alongside various more fat loss facts by following crossfit and soccer coach Steve Menzies workouts online today.
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