- Weight train. Training with weights builds muscle and that will elevate your metabolism. Muscle is "active tissue” and has a demonstrable energy demand in that the body’s need to burn calories for energy must be constantly met, even while you’re resting. In other words, muscle burns calories around the clock just to maintain itself. How many calories? Some estimates range from 10 calories to as high as 100 calories per day per pound of muscle. For the sake of argument, let’s say the actual number is somewhere in the middle. Picture how much energy you will "automatically" burn just by adding five pounds of new muscle this year. And when I say energy, think of it as the body’s fat stores.
- Train heavy. The body responds best to stimuli which places an “overload” on the muscular structure so that the demands of training elicit a muscular growth or restructuring experience. This rebuilding should not necessarily be associated with “bulking” or gaining muscular size, although that is a possibility. It should rather be thought of as “density of muscle”, where muscle “replaces” fat and produces a leaner and more efficient, constant energy consuming physique.
- Train with intensity. Intensity means “concentration”, “purpose” and “passion.” When you go to the gym, don’t go there to chat or lollygag, just get the job done. There will be time for talk later.
- Train movements, not muscles. Train the way the body moves to successfully recruit the maximum number of muscles and joints. The more muscles you recruit in training, the more muscle you stimulate to grow in strength, size and density and the more energy you demand from them. For example, squats recruit much more muscle than leg extensions. Underhand grip pull downs recruit more than biceps curls.
- Train with strict form and technique. The shortest route to any path is a straight line. One of the quickest ways to deviate from the path of weight training and fat burning success is to compromise form and technique. Strict adherence to this rule will result in your maximum potential for success.
- Utilize HIIT (High Intensity Interval Training) for “cardio” to complement weight training for maximum fat loss. Many research studies have proven that performing your cardio in an interval training fashion produces superior results over steady state or slow paced aerobic style workouts. And it produces them more rapidly, as well.
- Warm up before and cool down after training. This does not mean getting on a bike or treadmill for three minutes before moving on to the bench press. The use of dynamic warming techniques will effectively prepare the muscles for movement and ensure you train injury free. Cooling down afterwards helps to speed recovery.
- Use a foam roller. Foam rollers are like getting a massage for pennies. They help prior to training to further prepare the muscles for activity and afterward in the cool down process. They are relatively inexpensive (about $20 to $40) and well worth it.
- Stretch. Stretching cold muscles is not recommended and can be counter-productive to progress. After the dynamic warm-up and foam rolling, stretching a muscle necessitates preparation for lifting and movement. Following the training session, stretching assists in the cool-down phase of the session. Stretching is a vital phase in the recovery, as well as the every day preparedness and functionality of the body.
- Don’t over do it. Too much of a good thing is usually detrimental. Over doing it in weight training leads to a condition known as “over-training” which is characterized by an overall feeling of “achiness”, sore joints, a loss in appetite, sleeplessness as well as other uncomfortable physical or mental responses. Train hard and smart for about thirty to forty minutes, four to six times per week and recover the rest of the time. Your progress will be steady and your success will be assured.
God bless,
Steve
Steve Payne is San Antonio's premier fat loss expert. If you're really serious about fat loss, then please consider San Antonio's finest fat loss "boot camp", the Firestorm Fitness Systems Fat Burning Fit Camps, The 28 Day Miracle Fat Loss Program or you can e-mail Steve here for more information on his many GUARANTEED success programs.
