Thursday, August 23, 2012

3 training priorities for fat loss

#1) Train with high volume, short rest periods and moderate loads-The best thing to do is use these 3 guidelines and do mulit-joint exercises like squats, deadlifts, rows, lunges and presses to make up the brunt of your routine. Leave the one arm dumbbell tricep kickbacks out of the plan if you want to maximize your results.I have found that lifting in the 8-12 rep range works best.Look to keep rest periods under 60 seconds using moderate loads.Doing all of these things will help elevate growth hormone which will help increase fat breakdown. Think of doing supersets, tri-sets and quad sets circuits.

#2) Make strength training the priority over aerobic exercise -Simply build muscle and burn more calories at rest. Sounds like something everyone would want it. Wouldn't it be great to burn more calories by just sitting and watching tv? You can, just by adding more lean muscle mass to your frame. Strength training that uses high volume, short rest periods and moderate loads with multi-joint exercises is far superior to aerobic exercise. 

#3)  Do high intensity anaerobic training over low intensity aerobic training-Doing things like intervals in which you do short bursts of high speed followed by brief rest periods will result in greater benefit than long distance steady state cardio. Long distance cardio does have its place in your fat loss program, but it should not be as significant as high intensity intervals.


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