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The Benefits of Weight Training for Weight loss and fat burn.

 

The Benefits of Weight Training for Weight loss and fat burn.

Often people ask me what is the best way to burn fat, and my answer would be to address diet issues and exercise using a mixture of cardiovascular exercises and weighted resistance training.
 

This is an answer that throws us a lot of surprised and confused faces with reactions such as ‘I don’t want to look muscley and end up like the Michelin man!’ The chances of this happening are slim however and resistance training can kick start your metabolism and boost chances of shifting stubborn fat.
Whilst it is true you can burn a whole lot more calories from cardiovascular work than heavy lifting adding strength training can help you shift that few extra calories a day.

Aerobic exercise may burn a few hundred extra calories for dinner, but for every additional pound of muscle you gain, your body burns around 50 extra calories every day of the week.

Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. This occurs because your body is working hard trying to recover from your training session and is known as afterburn. So for someone burning 2000 calories per day, that's a potential 300 extra calories, more than a Mars bar, burned every single day.

Furthermore it took Arnold Schwarzenegger many years to get to his size so it don’t worry it won’t happen to you over night. Weight training is just as suitable for women as it is for men. Many women are wary of taking it up for fear that increased muscle means increased masculinity, this is not the case as testosterone is a very important factor in the development of muscle shape, so as women have very low levels of this hormone their muscles develop differently, meaning a little resistance training will not lead to a bulky, butch physique.

There are various types of resistance weight training to be explored, from Strength training to Circuit training.  For optimal fat burn compound exercises are the most beneficial. These are exercises involving the motion of more than one joint and targeting more than one muscle, for example a squat is a great exercise to start with as it has joint motion at the hips, knees and ankles, and targets the gluteus, hamstrings, quadriceps, ankle flexors, and calf muscles. So the more muscles worked in a single exercise the more energy required to power the movement meaning more calories burnt. Where as an isolation move such as a bicep curl will not use a lot of energy and so shouldn’t take priority, which it often does with inexperienced gym users.

Strength training is working usually at between 1 and 6 repetitions per set per exercise and can be used to increase muscular strength as well as developing a better structure and help strengthen joints and tendons. This will also help to increase the metabolism as with all resistance training, but won’t lead to, too much muscular gains as if you were training for hypertrophy, which is between 8 and 12 repetitions and is best for building muscular size.

Both strength training and hypertrophy programs are available from Kosher Fitness. Please head in to discuss your goals with one of our level 3 personal trainers.

Circuit Training is a much higher intensity and involves working round various stations during timed intervals to increase heart rate and boots your metabolic rate. Circuit training is great if you’re short on time as you can finish a good circuit in 30 minutes on your lunch break or spread it out over an hour for maximum results. The best way of circuit training is high intensity and keep the weights fairly low but stick to largely compound power moves for example squats, deadlift, bench press, or for even more practical results use body weight functional exercises that will stimulate the whole body.

Our sister gym Evolve Manchester does a lot of circuit training, taking inspiration from martial arts, parkour and military fitness. No workout is the same which keeps you guessing as to what’s coming next and also stimulates the mind as well as the body.

Daniel Fisher REPS
Administrative Director
Kosher Fitness Ltd

 

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