Simple Steps to Burn Fat With Weight Training
HOW CAN YOU DROP LOTS OF FAT WITH WEIGHT TRAINING?
CIRCUIT WEIGHT TRAINING FOR INCREASED METABOLISM
"SAY GOOD BYE TO YOUR LOVE HANDLES AND HELLO TO YOUR SIX-PACK"
"WHEN YOU COMBINE THE KEYS LISTED BELOW YOU WILL DRAMATICALLY INCREASE FAT BURN AND MUSCLE STIMULATION THROUGH NUMEROUS PATHWAYS"
CIRCUIT TRAINING
COMPOUND-MOVEMENTS (Free weight or cable movements)
SHORT RESTS
MEDIUM-HIGH REPETITIONS
VARIETY
One effective method of resistance training is to conduct a series of exercises in a row (Circuit Training). To make your circuit routine even better for fat loss and metabolism boosting, you want to use basic compound/whole body movements, free weights or cables, medium to high repetitions, and short rests.
Compound and whole body movements work several muscle groups at the same time, which:
Increases calorie burn
Raises cardio-respiratory demand.
(The more muscles that contract at one time, the more oxygen needed. This increases the intensity of the session resulting in more calories burned both during and after the training session.)
When done correctly you will feel an incredible sensation in your body, because you know that all muscles are ignited and the endorphins and good feelings just get dumped in your body.
Benefits of free weights and cables, they:
Allow your joints to move in a natural manner, which are much safer than machines.
Force your stabilizers to strengthen for balanced development and long-term health.
Increase calorie burn through the balance required as compared to machines.
Benefits of medium/high repetitions and shorts rests, they:
Increase growth hormone levels (which help in fat burning and anti-aging
Strengthen the cardio-respiratory system
Increase intensity, which increases the caloric burn during and after the training session
The workouts must be challenging enough to create a disturbance in the body and muscles.
Muscle breakdown is great because.
The repairing of the muscles burns calories and raises metabolism.
After the repairing is done, you now have new muscle protein, which burns extra calories just being alive.
You get stronger and can perform better in life and in the workouts, which burns more fat and calories.
By training in a powerful manner, your body consumes more oxygen during the hours and days after the workout, which burns more calories for 24-48 hours following the training session.
Be adventurous and strive for challenging workouts, they make it more fun and greatly increase your progress towards a healthier, leaner and more defined body.
A beginner will want to start with:
A weight or movement that they can perform for 15-25 controlled repetitions.
1-2 circuits
30-90 seconds rest (depending on fitness levels)
2-3 workouts per week
A sample routine could be:
Squats (regular or off of a bench)
Pushups (on the toes, or knees)
Cable pull downs
Reverse crunch (if they can stabilize their core)
Lunge (or step-up onto a bench)
Dumbbell press over head
Standing cable row
Medicine ball twists (if they can stabilize their core)
An intermediate/advanced trainer can use:
A weight or movement that they can perform for 10-15 controlled repetitions.
2-3circuits
30 seconds rest (depending on fitness levels)
2-3 workouts per week
A sample routine could be:
Squats with dumbbell from the floor
Pushups feet on bench and hands on floor
Pull-ups
Decline reverse crunch
Lunge with bicep curl
Dumbbell press over head
Squat with cable row
Cable wood chop
By using a system that involves these key ingredients you can benefit from:
Increasing calorie burn during and following your training session,
Keeping your metabolism revved 24-48 hours following exercise.
Stimulating lean muscle tissue, which increases metabolism at rest.
Improving fitness levels, which makes you more efficient at burning body fat
Increasing growth hormone production for increased fat burn, and anti-aging
Improving your cardiovascular and respiratory systems for continued health and weight management.
Note: it is paramount to change-up your program's variables such as exercises used, repetition ranges, rest periods, exercise order, and such. Keep your body guessing and always aim to improve upon your last workout with either more repetitions, less rest, more weight, or better form.
An improved performance leads to an improved body and a feeling of achievement, which makes you want to go back for more.
Everyone has unique desires that bring them great excitement, joy and fulfillment. It is my intention to help people take rapid action and stay consistent in order that they may live their dream."No matter where you are in life, you have the power to re-invent yourself the second you choose to." -Jason Scott Johnson.Experience the new exciting new book on transforming your mind and body: Recreate Yourself: Simple Steps To Rapidly Burn Fat and Sculpt Your Body http://tinyurl.com/Re-CreateNow
Call 818-967-1913 or email: jasonscottjohnson@gmail.com for coaching/training and appearances. For additional information on training, nutrition, motivation and more visit http://www.beyond-fit.com. Jason Scott Johnson works as a Physique Enhancement Specialist, Peak Performance Coach, Speaker, and Author.
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