Fat loss:who is the real king?
Myth
When we aim at fat loss, aerobic exercise is the king!
Fact
Aerobic exercise is a proven fat burner. On the other side extended aerobic exercise will lead also to muscle loss.
For optimum results you can combine aerobic activities with anaerobic ones such as:
1) Resistance training and mainly weight lifting
Resistance training adds muscle mass, which is beneficial for your basal metabolic rate since muscles are more efficient energy metabolizers than body fat.
There is, I think, some exaggeration pertaining to muscle contribution in fat burning. However, at the least resistance training will help to maintain muscle mass and besides will:
- increase strength
- improve body functionality, balance and posture
- increase bone density
- induce aesthetical enchancement.
Try to locate the weight that will permit 8-10 repetitions with an impeccable style.
Don’t buy into the myth of many repetitions for a high definition.
Definition has to do mainly with body fat percentage and surely many repetitions with lighter weights won’t represent the best investment for your time.
For max fat loss, after you finish your weight training session – and with depleted your glycogen stores – you can get into a moderate intensity aerobic activity for 20-30 min.
2) High Intensity Interval Training and preferably sprinting.
Combine HIIT with resistance training or total body workouts.
3) Circuit training with multifunctional bodyweight exercises.
Try to include:
- exercises for the upper body: e.g. various types of push ups (including explosive or plyo push ups).
- exercises for the lower body: e.g. squats, lunges etc.
- exercises for core training.
You can compile a set with 6 basic exercises.
Perform them with no intervals and after a minimal interval at the end of the set – just to catch your breath – repeat them for 2-4 times.
- If you have limited time because of your multiple obligations.
- If for various reasons you dislike gyms
- and if you cannot exercise outdoors…
…full bodyweight workouts are ideal for you because they combine:
- aerobic with anaerobic training
- quick fat loss without loss of muscle tissue and hopefully with some muscle gain.
( Under certain circumstances you can attain these conflicting objectives simultaneously!)
- excellent investment for your valuable time
- variety to fight possible boredom
- possibility to use your own home as a gym
- profit in terms of money and/or time.
Circuit training with body workouts can give you – always in combination with a discliplined nutrition) – a body envied by the most of the gym frequenters.
BUT…
…you need commitment, consistency, self motivation and self discipline, virtues owned by only a small minority.
To close the subject:
Fat loss and body composition improvement is a marathon and not a sprint race.
Take care: Excessive zeal can lead to serious training injuries and a recoil on your progression.
Consistency is the most critical parameter.
Select routines according to your fitness level and your spare time and try to acquire a minimal theoretical background on the subject. This will permit you to know what exactly you should do and how to do it in the best way!
To your health
Chris Strogilis
Civil engineer with postgraduate studies in MBA and Marketing.
christos@macon.gr
http://maconwaterproofing.blogspot.com/
http://totalfitness-christos.blogspot.com
Article Source:http://www.articlesbase.com/weight-loss-articles/fat-losswho-is-the-real-king-1499547.html
Related articles by Zemanta
- Conditioning Workouts Do Not Affect Strength Gains (projectswole.com)
- What is HIRT – High Intensity Resistance Training – And How Should You Use It? (projectswole.com)
- How Many Reps Should You Do? (projectswole.com)
- Aerobic Exercise Vs Resistance Training Which Is Better? (losethattyre.co.uk)
- What is HIIT – High Intensity Interval Training – And How Should You Use It? (projectswole.com)
- What is the Best Time to Schedule Cardio Training? (projectswole.com)
- Steps For Fat Burning Exercises (stepbysteptips.com)
- “Afterburn” Under Fire (malepatternfitness.com)
- Fat Loss Confusion (fitnesstipsforlife.com)
- How To Speed Up Your Metabolism (howcast.com)
![Reblog this post [with Zemanta]](http://img.zemanta.com/reblog_e.png?x-id=990fbe90-de11-4ab2-80de-2e142c0b5125)
Share this:
Read also:
- How effective are these weight loss products ?
- My Reviews Of Turbo Fire - Does It Really Work & Where Can You Get It For A Good Price
- Lose Belly Fat Naturally - 5 Flat Belly Diet
- Typical Weekly Weight Loss On Medifast: What Is It?
- Thanksgiving Weight Loss Tips - How to Lose Weight After Thanksgiving!
- Lose Chest Fat More Easily By Following These Tips