Strength Training Workouts for Burning Fat
Aside from your cardio sessions, you will achieve better results, faster, by including several strength training and weight lifting fat burn workouts each week. Through strength training, you build strength and lean muscle, helping to improve your body composition (ratio of body fat to lean mass). Your goal should be to put on a few pounds of lean muscle mass. This may sound counter-intuitive since your goal is weight loss - or is it? No, your ultimate goal should be FAT LOSS. There's a major difference between weight loss and fat loss.
With each pound of new muscle you gain, your body naturally burns 50 extra calories each day - so if you just put on 5 pounds of new muscle mass, you will be burning an extra 250 calories every single day. How's that for effective fat loss? This is roughly equivalent to running (at 6mph) for about 23 minutes. Imagine that, doing nothing and still burning those extra 250 calories every single day - without doing those 23 minutes of cardio. How about if you put on 10 pounds of lean muscle? That would be an extra 500 calories burnt each day, or 3500 calories each week - equivalent to one pound of fat. By all means, I do not believe its far fetched to say that you can put on 10 pounds of lean muscle.
The strength training exercises you select for your burn fat workouts should involve using mostly free weights, and some weight machines. You should focus on the most effective exercises (compound exercises) such as bench presses, squats, military presses, lat pull downs, and dead lifts just to name a few. Performing compound exercises such as these recruits the largest number of muscle groups and muscle fibers. The idea here is to perform exercises that you can perform with a heavy load to stimulate your muscles in to new growth.
You should aim to use around 80% to 95% of your one rep max weight, which should allow you to perform sets in the 6 rep range, roughly. One of the biggest strength training myth is that "high reps and low weight" works to tone up - that's just not true. Using a heavy weight and performing lower number of reps will provide the real stimulus and stress that forces your muscles to adapt and grow. Your fat burn workouts should last no longer than 45 minutes, even that is a little long. The ideal time spent in the gym should be around 30 to 40 minutes. Studies have found that your level of physical performs drops dramatically after the first 20 to 30 minutes of intense training - this makes sense, as you simply cannot maintain a high intensity workout for long periods of time.
When it comes to your workouts, remind yourself again that what you are after is fat loss, and if you apply the above fat burning tips to your burn fat workouts, you will be able to achieve good fat loss results. Set yourself up on the right track from the start, learn the real method behind true fat loss, and keep the fat loss permanent. If you are looking for effective ways to help you burn fat, take a look at Burn the Fat Feed the Muscle program, which has been proven to help increase fat burn and lose weight.
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Learn how you can burn off body fat naturally and keep it off. Click here for Burn the Fat program.
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