Strength training with diet and cardio burns more fat than just cardio and diet. Examples will be presented here. pre-competitive and circular training programs that must start the process of fat loss!
When it comes to losing weight, most people start cardio and diet. Strength training is what what remains somewhere in the end. Strength training, however, can burn as much, if not more, fat than cardio. Why are people focus only on cardio? One answer – they are new to the topic fitness.
On the one hand, cardio workouts reduce your size. But it happens like this: cardio burns both your fat and muscles. AT as a result, you become thin and flabby. Nevertheless, all though fitness-conscious people want to keep build muscle with weight loss. What for? Big engine burns more fuel. Large muscles burn more calories and fat.
- Why strength training is a great way to lose weight?
- Are weight training necessary for weight loss
- More muscle = higher baseline metabolic rate
- During weight training, you burn more calories
- How to harmoniously fit strength training into your program slimming
- Mini Circuit Workouts
- Focus on highly repetitive strength training
- Weight Loss Strength Training Program for Men
- Why strength training is a great way to lose weight?
- Are weight training necessary for weight loss
- More muscle = higher baseline metabolic rate
- During weight training, you burn more calories
- How to harmoniously fit strength training into your program slimming
- Mini Circuit Workouts
- Focus on highly repetitive strength training
- Weight Loss Strength Training Program for Men
Why strength training is a great way to lose weight?
When you think whether it is possible to lose weight from strength training, on your mind comes the thought of running, jumping rope. Cardio training make your heart work harder and, as a result, help burn calories in your body, but strength training is what really give your body an extra incentive to weight loss.
Large muscles burn more calories and fat.
While cardio burns calories and fat, it’s multiple strength training has this feature – the so-called high EPOC, Oxygen Debt, or Oversupply oxygen after training. “This is a fancy term was coined for to indicate how long your metabolism has continued Actively function after training.
Studies show that a well-designed power training can raise your EPOC up to 38 hours after training time. In other words, your body continues to burn calories. after strength training. And as soon as you finish cardio, then calorie burning also stops.
Strength training combined with diet and cardio burn fat much more than cardio and diet alone. In bodybuilding we call it “drying.”
Bodybuilders are gaining momentum in the offseason, gaining as much as possible more mass and muscle. During the pre-competition season they reset fat through diet and multi-weight strength training. This kind training produces a large amount of growth hormone (GH) in your body. GH is a powerful hormone for burning fat.
Weight loss as a goal is not mandatory for everyone and it is very important to have realistic expectations. The results can be incredible. hard to reach, it can take a very long time, and they are also very difficult to maintain in the future. Exercise is only part of the equation. You need to create a calorie deficit (burn more calories than you consume per day) to lose weight that requires not only counting, but also awareness of what you eat and observe serving sizes. You need a good night’s sleep and do it regularly. You need to reduce stress. You should take care of other body needs.
Strength training can’t give you instant acceleration. palpitations and liters of sweat, such as zumba or aerobics in enclosed spaces. But your muscles will not be sluggish and flabby. Having more muscle means your body burns more calories at rest. Read more about why Strength training is the best option for losing weight.
Are weight training necessary for weight loss
Aerobics is most effective for weight loss, but it not the best way to burn fat and increase muscle mass. When you lose weight strictly using cardio while leaving muscle and fat. And if strength training is not part of your training plan, you can slow down your metabolism by losing muscle mass, but not increasing it (which can lead to an effect plateau for weight loss). And the saddest thing is that with this approach, you can reduce weight, but you will look even worse than before classes.
Strength training is better with muscle building than with cardio training. When you lift any weight, then you overload the muscle, and it starts to work to adapt and in the future to be able to lift more weight. Way muscle adaptation is to increase the so-called myofibrillar size (muscle contractile units). Power workouts stimulate this growth, which leads to an increase muscle mass over time. And although aerobic exercise can also [stimulate this process], this increase is not so large as with strength training.
More muscle = higher baseline metabolic rate
The more muscle you have, the longer your body will be burn calories at rest. Having a high percentage of muscle mass, you increase your daily baseline metabolic rate, or BOOM (how many calories does your body burn to continue function if you didn’t do anything except watch TV shows all day). Muscle mass is metabolically more valuable. the cloth. A kilogram of muscle requires more energy than kilograms of fat. That is, you burn more calories during the day, if you have developed muscles.
Muscles are constantly destroyed, recreated and synthesized, and all these processes require energy. The more muscle you have, the more energy is required for these processes. So, creating more muscle, you kindle the fire of your metabolism. Increasing BOOM and burning more calories at rest, you also increase your calorie deficiency, which is necessary for weight loss.
And do not worry if you do not see a huge weight loss on scales, watch how your clothes are sitting on you, because muscles are more compact than fat. If you do not lose that quantity the weight you are counting on, then you are probably building up muscle and when you lose fat, and that’s good! (And no, you won’t powerful wardrobe.)
The building of new muscles has a huge impact on reducing body fat. As a result, you will become more fit and slender, regardless of what the arrow shows on the scales.
During weight training, you burn more calories
Do you know how many calories are burned during strength training? Of course, it depends on many factors, but you can consume 200 to 400 calories per hour.
Although cardio has many benefits when it comes to losing weight, but you can still burn a lot of calories during strength training by adding some cardio exercises. there is some tips you can follow to maximize the effect of burning fat.
Change exercises faster, do not rest between sets, quickly move during each approach, increase the number reps and use heavier weights (but not too heavy, so that there is no risk of injury). Or add a five minute cardio between strength exercises: walk on a treadmill or run in for five minutes.
These methods work mainly because they increase heart rate during exercise. Increase heart rate means a big need for energy, and a big energy needs mean your body needs more calories. In addition, as a result of intense training, your excess oxygen consumption after training, or EPOC, rise and cause more calories to be burned after training. Think of EPOC as a temporary incentive your metabolism.
Many generations of athletes have found out by trial and error, high intensity strength training combined with cardio and A low-carb diet leads to a beautiful, muscular body.
How to harmoniously fit strength training into your program slimming
In the end, you still have to burn more calories than you consume to lose weight and although muscle building can help keep the result for a long time, it’s still important get rid of caloric surplus on a daily basis.
For maximum results, do strength training and cardio.
Recommends strength training three to four times a week in for 45-60 minutes. Strength training also gives you the opportunity more time to do your aerobic workout. Than you stronger, less effort is required to perform aerobic exercises.
This means that you can increase your productivity. during cardio training. For example, having strong buttocks helps move faster and longer while running, which burns more calories. Doing exercises to strengthen your core muscles can help you with cycling, and it can also help you burn more calories.
So you don’t have to give up dancing or treadmill cardio workouts – just add a few times weekly strength training.
This is what a typical bodybuilder program might look like:
Chest:
- Bench press
- Incline Bench Dumbbell Bench Press
- Crossover
Back:
- Thrust of the upper block to the chest
- Dumbbell Dumbbell
- Narrow grip lower link
- Hyperextension
Shoulders:
- Army bench press
- Swing dumbbells to the side
- Slope Dumbbell Arm
- Leaving the arm to the side on the lower block
Hips:
- Huck squats in the simulator
- Lunges
- Sitting leg extension
- Leg curl
Caviar:
- Standing toes
- Donkey
- Sitting on toes
Biceps:
- Barbell / Dumbbell Arm Curl
- Climbing Biceps
- Concentrated Biceps Lift
Triceps:
- French bench press
- Extension of arms in block for triceps
- Dumbbell backward tilt
As you can see, a typical program includes more exercises with dumbbells, exercise machines, i.e. insulating. Time rest starts from 1 minute and decreases by ten seconds each the next week until the rest time is only 20 seconds. Each part of the body trains 3 times a week.
Although bodybuilders have followed this type of training for decades, this does not mean that it is the optimal drying program. If you not gained masses to gigantic proportions during the offseason or, not God forbid, take steroids, then you are likely to overwork a large number of approaches and exercises in the above the program. This type of workout combined with diet will make you lose muscle, not save or build it.
Natural bodybuilder should add some modern enhancements to your strength training / loss strategy fat:
- Use super sets for the top and bottom of the body with “mini circles”
- Focus on free weights and basic exercises, and Use insulating exercises only to to train retarded parts of the body.
- Train each part of the body 3 times a week, but reduce total volume, sharing the load on sets and exercises.
Mini Circuit Workouts
Although lap training is a great option for losing fat, but in terms of logic, this is not always possible. Anyone who tried such workouts in the gym, knows how people get annoyed when you take several exercise machines at once. A plus people quickly occupy your simulator, thinking that everything is already done, and you just went on to the next exercise in the circle.
Using mini circles will give you a powerful burning effect. fat without an organizational nightmare of preparing and occupying immediately several simulators.
To avoid this, however, you can simply use “mini circles”. Here you will alternate exercises for the upper and lower parts of the body. Instead of taking a few exercise machines and to be interrupted by other people, you can stop at one or two simulators. A typical combination of exercises that I use with my clients – this is an exercise for the lower body, such like squats, combined, for example, with push-ups.
Focus on highly repetitive strength training
Long-standing bodybuilders in their pre-season programs in relied heavily on simulators and isolation movement. Basic exercises (e.g. from powerlifting), however, burn more calories. The fact that you should use more muscle to stabilize weight, means that you develop more muscle and burn more calories and fat as a result.
Exercise machines or isolating exercises simply do not load so much muscle and do not burn as many calories or fat in the end. However isolation exercises should also be in the training program, to develop any lagging parts of the body. For example, if you have the back delta is behind, then include in your workout a raise of hands with dumbbells from a supine position down on a bench.
Weight Loss Strength Training Program for Men
Below is a weight loss training program for men, which (combined with diet and high intensity cardio) will help you become powerful, fit and strong. Follow up this training program 3 times a week. If right pick up working weights, then it is quite suitable for girls.
1.Mahi kettlebell with one hand -1 trip, 20 reps
2. Squat with a barbell on the chest – 3 sets, 8-10 repetitions
To complete this exercise, lower the barbell to shoulder level, perform front squat; repeat exercise until achieve 8-10 reps.
3.Hack squats with a barbell behind his back in lowered hands -4 sets, 10-12 reps
4. Pull-ups -4 approaches (the greatest possible number of repetitions)
5. Push-ups -3 sets (the greatest possible number of repetitions)
6. Concentrated biceps flexion with a barbell on a bench Scott -3 sets, 10-12 reps
7. Reverse push-ups from the bench -3 approaches (the greatest possible number of repetitions)
8.Mahi dumbbells in hand -4 approaches, 15-20 repetitions
9. Shin extension in the simulator for leg press -1 approach, 50 reps
The above program is quite complicated, but, remember: than the larger the engine, the more fuel it burns. Build powerful muscle – burn more fat.