By now you should know that the combination of cardio and weight training is the best approach to losing bodyfat. Cardio exercise is certainly good for fat burning, whether in the aerobic zone (i.e., 65% HRR for 45 minutes) or aerobic/anaerobic zone (i.e., interval training with one minute at 85% HRR and two minutes at 55% HRR). Strength training (i.e., weight training with free weights, machines, or cables) is also highly recommended to facilitate the fat-burning process. Why is lifting weights important for losing bodyfat? Because muscle stimulation due to weight training can dramatically enhance one's metabolic rate. In fact, metabolic rate can be elevated for hours after a weight training session depending on the intensity of the workout. In other words, the greater the weight training intensity (i.e., increased loading, shorter rest periods, higher reps), the greater the metabolic rate. The greater the metabolic rate, the greater the fat burning that can occur.
So what are the best strength training exercises one should do to effectively enhance the fat-burning process? The answer is to perform mostly compound exercises involving multiple joints of the body, particularly the lower body (e.g., the knees and hips). The lower body joints are where the largest muscle groups (e.g., quads, hamstrings) of the body attach. Thus, by performing exercises such as squats, lunges, step-ups, deadlifts, or leg presses, one can definitely get the most bang for the buck in terms of burning bodyfat. All of the aforementioned exercises incorporate the usage of large muscle groups and multiple joints. Not surprisingly, it is these exercises that are more difficult and intense than single-joint exercises such as bicep curls or tricep extensions.
If your primary goal is to lean out (i.e., burn bodyfat), be sure to add squats, lunges and deadlifts into your workout regime. Three sets of 8 to 12 reps of each lower body exercise performed three days per week is more than adequate to burn that stubborn bodyfat.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
Brian Danley, CFT "Motivation is what gets you started. Habit is what keeps you going." 408-688-1586 (cell) briandanleyfitness.com https://www.linkedin.com/in/briandanleyfitness https://www.facebook.com/BrianDanleyFitness
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I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.