BodybuildingPro.com  Training Database Advanced Training Tips Lift Weights To Lose Fat
It is a
common misconception that if you're trying to lose weight, you
should start with aerobic workouts and lose the fat first
before adding weight training. Obviously, weight training is
the chief element in developing strength and muscle mass. We
already know that. What few people realize is that weight training
can also increase fat loss dramatically, although it occurs through
an "indirect effect."
Weight
training is anaerobic and therefore burns carbohydrates
(sugar). Cardiovascular exercises such as jogging, cycling, step
classes, or stairclimbing are aerobic and therefore burn
fat. So it seems logical to focus on aerobic training for fat loss.
However, something interesting happens "beneath the surface" when
you lift weights. Weight training increases your lean body mass -
aerobic training does not. Low calorie dieting and aerobic training
without weight lifting can make you lose muscle - in fact, it can
actually make you fatter! If you lose lean body mass, your
metabolism slows down, and this makes it easier to gain fat. If you
increase your lean body mass, you increase your metabolic rate. And
the faster your metabolism is, the more fat you'll burn all day
long - even while you're sleeping! This explains why bodybuilders,
who have extremely high muscle to fat ratios, can stay lean year
round without doing much aerobic work.
Losing
body fat as quickly and efficiently as possible requires a
three-pronged approach. You must pay equal attention to nutrition,
aerobic training and weight training. All three ingredients
are essential. If you neglect any one of these components, it will
prevent you from reaching your goals, or at the very least it will
compromise your results.
The most
amazing thing about this fusion of weights, cardio and nutrition is
that the effects of the three parts brought together are not
linear, they are exponential! The synergy between them complements
each other and magnifies the results. The result is an efficient
metabolism and a lean, muscular body. Your metabolism is enhanced
through the thermic effects of nutrition, it is elevated for
several hours after every cardio session and it is also increased
with every ounce of lean body mass you add.
In "The
Seven Habits of Highly Effective People" Author Steven Covey
wrote, "Synergy means that 1 + 1 may equal 8, 16, or even 1600.
Synergy is everywhere in nature. If you plant two plants close
together the roots commingle and improve the quality of the soil so
that both plants will grow better than if they were separated. If
you put two pieces of wood together they will hold much more than
the total of the weight held by each separately. The whole is
greater than the sum of its parts."
The best
you can hope for from diet and aerobics alone is to become a
"skinny fat person." You may lose weight from diet and aerobics,
but much of it will be muscle, your fat to muscle ratio will
plummet and you will take on a "soft" appearance. It is not
uncommon for a woman 5 feet 4 inches tall to weigh 125 pounds and
yet have 25-30% body fat. According to the Metropolitan Life height
and weight tables, 125 pounds is ideal for a medium-framed 5’
4" female, but 25-30% body fat is extremely poor for anyone!
Without the weight training, you will never optimize your muscle to
fat ratio and you will always struggle to keep fat off
permanently.
If you
have extremely limited time, and your main priority is to lose fat,
then you should do a brief weight training program and spend the
majority of your time concentrating on cardiovascular exercise. But
never neglect the weights completely - always to both, and if
possible, devote an equal amount of time to each.
Last, but
not least, don't forget that weight training, not
cardiovascular training, is what shapes and sculpts your muscles.
Simply put, lifting weights makes you look better! If you want a
lean, hard, fat-free body, then get out of the aerobics studio, get
off that bike or treadmill, and pick up some barbells and
dumbbells! Lifting weights isn't just for "muscle-heads"
anymore.
This article was provided
courtesy of Tom Venuto and www.burnthefat.com. Tom is a lifetime natural
bodybuilder, personal trainer, gym owner, freelance writer and
author of "Burn the Fat, Feed The Muscle" (BFFM): Fat Burning
Secrets of the World's Best Bodybuilders and Fitness
Models.
Take care,
webmaster@bodybuildingpro.com
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