Fat Loss Weight Training

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Fat Loss Weight Training

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Home Page > Sports and Fitness > Weight Loss > Fat Loss Weight Training

Fat Loss Weight Training

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Posted: Feb 02, 2010 |Comments: 0
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Fat loss weight training is something that a lot of people think is an oxymoron!

Fat loss weight training is indeed one of the best things you can do in your efforts to lose fat.

By adding muscle mass to your body, you will increase your metabolism and burn more calories while being active and while at rest. This is quite the contrary to the fat loss weight training myth that more muscle will make you gain weight!

This article will show you some awesome fat loss weight training tips. Don’t be like the vast majority of people out there and “just do the machines” for your fat loss weight training routine.

Here are 3 metabolism boosting fat loss weight training tips:

FAT LOSS WEIGHT TRAINING TIP #1: Do multijoint exercises.

If you want to weight train for fat loss, it is imperative that you do a lot of multijoint exercises. This are exercises such as chest, back, and leg exercises.

Some fat loss weight training chest exercises are inverted pushups, flat DB press, incline DB press, standing band press, etc.

Some fat loss weight training back exercises are the seated row, lat pulldown, 1 arm DB row, standing band row, etc.

Some fat loss weight training leg exercises include lunges, squats, split squats, bulgarian split squats, hamstring leg curls, etc.

Multijoint exercises use more muscle and get you more of a bang for your buck. The more muscle you use, the more muscle you will gain. This is an essential part of fat loss weight training!

FAT LOSS WEIGHT TRAINING TIP #2: Do various rep ranges.

There is a common fat loss weight training myth that says you need to do higher reps with lose weight to get cut.

The truth is, when a lot of people try to incorporate higher reps and lower weight into their fat loss weight training they don’t work themselves hard enough to cause your body to gain muscle.

In order to gain muscle, you need to work hard enough to force your muscles to adapt physiologically.

If you try doing 10-12 reps with a heavier weight that brings you close to failure, you will have a better chance of adding muscle.

All in all, it is best to incorporate difference rep ranges in your fat loss weight training. For example, you may spend 2-3 weeks doing 10-12 reps, then change it to 15 reps for another 2-3 weeks. This will help you from adapting too much to any certain routine and keep your body guessing.

FAT LOSS WEIGHT TRAINING TIP 3#: Circuit training is key.

You will want to incorporate circuit training with your fat loss weight training.

Circuit training basically consists of doing a series of 6-8 exercises and going to one right after the other with a short rest period. An example of a fat loss weight training circuit routine might look like this:

1. Flat DB press

2. DB squats

3. Seated row

4. Overhead DB press

5. Hamstring leg curls on stability ball

6. Crunches on stability ball

7. Lat pulldown

As you can see in this fat loss weight training routine, there is all multjoint/core exercises and it alternates between upper and lower body exercises. If you waited 30 seconds between each exercise and did the whole circuit 2-3 times around, your fat loss weight training intensity would definitely be kicked up a notch!

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