lifting weights to burn fat

If you are going to do only one form of exercise to burn fat it should be lifting weights . Weight lifting not only can burn more calories then cardio via post exercise metabolic debt ( what happens after you stop working out ) but it ensures the weight you lose is fat and not muscle. In an American college of nutrition study in 99 , they took 2 groups of people . One group did 3 days of weight lifting a week and one group did 4 hours of aerobic cardio a week . The both were under the same very strict diet . Both groups lost the same amount of weight ( 15% of their body weight so about 27 lbs for a 1800 lbs person) but the weightlifting group lost no muscle and had a raised metabolism . Where as part of the aerobic groups weight loss was muscle, so the weight lifting group lost more fat and saved muscle.
Now that you see the importance of this whole crazy resistance training thing i'll leave some tips

- use full body movements over single joint movements , a squat with a press will have a much larger effect on your body then a arm curl will . In general the more muscle you use at once the bigger difference it will make.

- If your goal is fat loss , keep your rest periods short

- Balance , if you do a 5 sets of pushing exercises you should do at least 5 sets of pulling exercises


If you want to learn more about setting up your work outs to spur fat loss
feel free to drop me an email and we can set up a free work out
richard
fitnessparamount@hotmail.com

part 1 dieting for fat loss

I am by no means a RD (registered dietician)but as a trainer I know half the battle of fat loss is diet . Today I could say eat your veggies, fruits and lean meats but you already know that. I know , you already know how to eat right and most likely you try but feel like you just don't have the time to. This is the number one thing I hear from my clients and sometimes how i feel myself. So I want to offer you the best piece of diet advice I know, Preparation is paramount. If the night before you knew what you would eat at each meal , I bet you would eat 10 times better then if you went through the day winging it. Honestly right now think to your self, what you will eat tomorrow (assuming you care about how you look this summer ) ......Ok so at any point did you say I think I will have a double whooper tomorrow , not so much .
If the night before you take 5 mins and prep your food for tomorrow or plan out when and what you will eat , you'll be eating better then 95% of America.