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
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