Burn Fat By Lifting Weights

Burn Fat By Lifting Weights

Americans drink an average of 200 calories a day in high-fructose corn syrup! That’s enough to pack on nearly 21 pounds a year.

It’s common knowledge right? Lifting weights=bulking up and more muscle. Cardio=slimming down and less fat. Not so fast. Studies have shown strength training to be just as effective for burning fat as hopping on the treadmill. However “spot reduction” itself is one of the most misunderstood theories in fitness. Fat is lost throughout the body in a pattern dependent upon genetics, gender, and age. That means doing crunches will not necessarily make you lose fat from your midsection. Overall body fat must be reduced to lose fat in one particular area. Strength training is one of the best ways to help accomplish this overall fat loss. Here are some facts in regards to strength training and burning fat.

  1. Increased Metabolic Rate Post Workout-While doing generic cardio and aerobics does a good job of spiking your metabolism during exercise, strength training using large muscle groups can increase your metabolism more effectively in the hours following your workout. As a result, more calories will be burned for up to 24-48 hours after your workout.
  2. Boosting Metabolism At Rest– Strength training can stimulate the development of muscle mass which can increase your resting metabolic rate and therefore increase the calories you burn.
  3. Strength Training Increases Energy Expenditure During A Training Session-Both cardio and weight lifting will burn calories and utilize stored energy in the body. However, in some cases, the anaerobic nature of strength training indicates a higher utilization of carbohydrates during a training session once initial ATP and CP(sources of energy) stores have been exhausted. During the post-exercise recovery period energy expenditure is elevated resulting in burning more calories. A good portion of those calories burned are coming from stored fat.
  4. Changing Your Body Composition– Lifting weights can help you maintain or increase lean body mass while reducing fat.  Overdoing it on cardio itself can cause a reduction in lean body mass and  lower your body’s ability to oxidize fat, in effect, lowering your metabolism. Strength training, especially high intensity weight lifting, can allow you to maintain or increase muscle mass while reducing body fat.
  5. High Reps vs Low Reps– This depends largely on your overall goals in terms of muscle hypertrophy or specifically losing weight. Generally, higher reps is geared towards burning calories/fat and developing more lean muscle versus sheer muscle mass. Lifting moderate to heavy weights for a lower number of repetitions will help you gain muscle at the same time as you lose body fat. The difference comes in post training metabolic rate and calorie burn. Some studies show when subjects used heavier weights and lower reps they burned more calories in the hours after training. With much debate about this, the best approach is to mix it up and keep the body guessing by varying rep range.
Here are some excellent strength training exercises to help burn fat.
1. Front Squat To Push Press
  1. Stand holding a bar on the front of your shoulders, with your elbows pointing straight ahead and feet hip-width.
  2. Lower your body until your thighs are parallel to the floor while keeping elbows up and hips back.
  3. As you push back up to the starting position, press the bar overhead and head through your arms.
  4. Lower the bar to your shoulders and immediately sink into your next squat.
2. Weighted Pushups With Legs Elevated
  1. Start in pushup position with legs elevated on a bench or swiss ball.
  2. Use resistance by; 1.Placing a band around your back 2. Having a partner put a weighted sand bag on your back or 3. Have a partner apply manual resistance to your mid/upper back.
  3. Lower until chest/head is close to the ground.
  4. Explode up to starting position and repeat.
3. Barbell Overhead Lunge
  1. Start by standing and holding a barbell overhead with your arms straight and core engaged.
  2. Hold that position as you lunge forward and your front knee is bent at 90 degrees and your back knee is an inch or two off the floor.
  3. Push back to starting position by exploding with front leg and maintaining your upper body posture.
  4. Repeat with the other leg.
4. Single Arm Overhead Squat
  1. Grab two dumbbells. One twice the weight of the other and stand with feet shoulder-width apart.
  2. Raise the lighter dumbbell in one hand overhead, with the heavier dumbell between your legs and your arm straight with palm facing inward.
  3. Perform squat until your thighs are parallel to the floor and push back to start position through your heals and mid foot.
  4. Complete all reps without lowering your arms, then switch sides.

Conclusion

All of the exercises above involve major muscle groups and can be modified for each individual’s ability. Going in and doing a few sets of arm curls is not going to help you burn fat. Multi-joint exercises that require multi-level muscle contractions will be the most effective.  Strength training is a proven method for fat loss, and allows you to maintain lean muscle mass and definition while losing body fat. Strength training in combination with dietary modifications can have more impact on fat loss than weight training alone. The ideal program for fat loss would include the combination of proper diet, weight training, and cardio exercise. As a general guideline for strength training and cardio, you need to cut back on the time but increase the intensity. This will prevent your body from going into a state where you start burning muscle mass instead of fat.

Thanks for reading and let me know if you have any questions or comments. The next topic will be about sleep.

From Norway,

Kevin

kdeeth21@gmail.com
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New Exercises For The New Year

New Exercises For The New Year

Happy New Year to everyone. Start off 2012 by incorporating some of these new exercises into your workouts.  Here is a couple of things to think about before you start.

Scientists believe that close to 85% of our most dreaded diseases can be prevented with appropriate lifestyle changes, including a good diet and regular exercise.

Studies have shown that regularly skipping breakfast increases your risk of obesity by 450 percent.

Mountain Climber Pushups

Directions

  1. Start in a pushup plank position. Your body should form a straight line from your head to your ankles.
  2. Without allowing your lower-back posture to change, lift one foot off the floor and move that knee toward your chest.
  3. While you return the original leg to the starting position simultaneously lift the other leg through the same motion. (knee towards chest).
  4. Then do a pushup. That’s one rep.
  5. Aim for between 15-30 reps.

Muscles Worked

  1. Hipflexors
  2. Glutes
  3. Lower abs and core
  4. Chest
  5. Triceps
  6. Delts
Modifications
  • You can vary the speed and tempo of your mountain climbers
  • Perform more than 1 set of mountain climbers in between pushups

Pushup To Renegade Row

Directions

  1. Start in pushup position. While grasping the dumbbells perform a pushup.
  2. Once you’re back in the starting position, row the dumbbell in your right hand(without twisting your core or back) to the side of your chest, by pulling it upward and bending your arm and pause.
  3. Lower the dumbbell back down, and repeat the same movement with your left arm.That’s one repetition.
  4. Aim for 5-15 reps

Muscles Worked

  1. Trunk
  2. Glutes
  3. Obliques
  4. Core
  5. Pecs
  6. Lats
  7. Shoulders

Modifications and Tips

  • Weight can be modified depending on your strength.
  • This can also be performed with your knees on the ground.
  • If you are having trouble with your balance, try spreading your feet farther apart.

Goblet Squat To Press

Directions

  1. With both hands, grab one end of a dumbbell or kettlebell to hold it vertically in front of your chest.
  2. Take a little bit of a wider stance than you would with a standard squat.
  3. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor and pause.
  4.  Push yourself up to the starting position
  5.  Complete a press extending the dumbbell or kettlebell overhead and lower to starting position.
  6. Aim for 8-16 reps.
Muscles Worked
  1. Quads
  2. Glutes
  3. Hamstrings
  4. Core
  5. Shoulders.
Modifications
  • Use two kettlebells or dumbbells
  • Perform on an inverted Bosu ball

Inverted Row on Swiss Ball

Directions

  1. Grab a fixed bar(Smith Machine) with an overhand or mixed, shoulder-width grip.
  2. Hang with your arms completely straight and your hands positioned directly above your shoulders. (Activate hips so your butt does not sag.)
  3. Place your heels on the Swiss ball
  4. Pull your chest towards the bar, while maintaining a straight back, until it almost touches the bar and then lower with a controlled eccentric movement to the starting position.
  5. Aim for 5-20 reps
Muscles Trained
  1. Lats
  2. Traps
  3. Biceps
  4. Core
  5. Glutes
Modifications
  • Feet on the ground instead of on a Swiss ball
  • Use only 1 leg on Swiss ball to challenge yourself.
  • Have a partner place a weight on your stomach.

Tim Tebow Stair Running (Tebow runs some 1,500 steps at Ben Hill Griffin Stadium, a. k. a. The Swamp, to build endurance and stamina.)

Directions

  1. Warm up by walking up and down 90 steps twice.
  2. Then perform walking lunges up 90 steps. This helps build strength without spiking your heart rate.
  3. Run 1500 steps skipping every other step or 15 to 25 minutes on a stair stepper.
Muscles Worked
  1. Glutes
  2. Calves
  3. Hamstrings
  4. Quads
  5. Hipflexors
Modifications
  • Substitute a stair stepper in if you can’t get to a local stadium or high school field
  • Do sprint intervals on the stairs vs. steady endurance running
Power Food; Combining Norwegian and American Dishes-A common Norwegian holiday dish is mashed turnips. I decided to combine the typical American mashed sweet potatoes with the mashed turnips and added some carrots. Give it a try and let me know what you think.
Recipe
  • 1 cup of cut-up carrot
  • t cup of cut-up turnip
  • 1 cup of cut-up sweet potato
  • Salt and Pepper
  • Milk
  • Cinnamon

From Norway,

Kevin

kdeeth21@gmail.com