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Kerrie's PMA Fitness:- Personal Trainer 07968 357475 | Personal Trainer. YMCA ETM Qualified, Gym Instructor, Registered Boxercise & KickBoxercise Instructor

How Weight training Burns Fat & Aids Weight Loss…

Did you know that strength training is crucial for successfully losing weight and keeping it off? I’m talking about weight-bearing exercise. It doesn’t have to be a huge, bulky workout, it just has to be some basic strength training.

In general, people will practice cardiovascular activities and forget about weight bearing exercises when it comes to burning fat. And there are still many trainers who will say that aerobic exercises burn off fat and weightlifting is only used to build muscle bulk. This statement is not entirely correct because the more muscle mass one acquires through weight-bearing exercises, the more they will burn fat calories — even at rest!!

Why is strength training important for losing weight? Because a lot of people try to starve themselves into weight loss. They think it’s all about controlling calories. Calories in and calories out. If you have a calorie deficit, you’re going to lose weight, if you consume extra calories, you’ll gain body fat. While that’s true, it’s only part of the bigger picture. You do need calorie deficit to lose weight, but how does your body actually use those calories? It’s your lean muscle mass; that muscle mass underneath your body fat burns calories 24/7, allowing you to actually eat more calories without gaining weight.

We see a growing trend from cardiovascular training towards weight and strength training. More and more personal trainers and fitness instructors are taking this on board and bringing it into their sessions.. Body pump, Kettlercise, Body blitz and many more.

A lot of women are mistakenly afraid of strength training. They think that if they pump a few weights they’re going to turn into Arnold Schwarzenegger overnight. They think they’re going to have this competition muscle-bound body from lifting a couple of weights. This is not the case at all, these women have been training for years to get those muscles and some even taking enhancements just to produce that kind of muscle mass so don’t be afraid to lift some weights.

Combine Cardio with Weight Training

To get the results combining cardio and weight training is the way forward. This change is for the best because cardiovascular activity combined with weight training will result in much more effective fat loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session. Weight Training, on the other hand, will raise your muscle metabolism during the exercise session — and for a long time after the exercise session. Some high intensity trainers have even seen their metabolism rise for several days following their training session.

Performing adequate weight training exercises should limit your repetitions anywhere from 1 to 12. Such resistance on muscles will make their tissue leaner and stronger. The muscle development will take place during the rest period following the resistance training. Therefore, sufficient rest periods are essential!!

Whether your goal is to tone or build muscles, it is important to know what happens during the muscle training process. When lifting weights, muscle tissues are torn apart (at the microscopic level) from the stress, and it’s in the recuperation period that your muscles become stronger and, therefore, able to support the extra stress. You would have experienced the DOMs effect and this is where your muscles are recovering.  Usually the recuperation period required is 24 to 48 hours after the weight lifting activity.

Burning Energy after a Workout
During the recuperation period, 24 to 48 hours after the weight lifting activity, the muscle metabolism is still burning energy. That’s when it’s time to perform cardiovascular activities. Carrying out high repetitions of the same movement will tire the body on a different basis. Combining low-repetition exercises (weight lifting) with high-repetition cardiovascular exercise will stress muscles in a complementary way to increase the total fat-burning effect.

The point is to combine a weight lifting routine with a good cardiovascular workout to increase muscle metabolism and total fat burning ratio.

 

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