Hard work is the key to success same as weight lifting for weight loss is a must burn out excessive fat.
Obscene fat peeking through cardigan buttons, yeah we’ve all been there. Favorite trousers strangling your pretty waist, yeah we’ve been there too.
Deleting a great picture just because you look shamelessly chubby, ah, been there as well. Just like nauseating midnight guests, clandestine fat deposits are here but they aren’t here to stay.
You, the victim of ‘skinny fat-like demeanor’ can be your very own savior. All you need is Weight Training to hone weight loss and buckets full of persistence.
Persistence is like the sauce to cook all broths, the only jigsaw in the puzzle that is, The Theory of Everything.
Why Weight Training for Weight Loss?
Why weight training when you can run and cycle for miles to cut on calories?
Bother to get a membership at the local gym?
Why bother to fund exercising equipment when you can chop excess fat via sustainable measures? I’ll tell you why you need to bin these questions in a bottomless pit.
First of all, the statistical analyses. ’30 minutes of uninterrupted cardiovascular exercises like jogging and cycling will potentially burn, between 250 and 350 calories.
Meanwhile, an equal time attributed to Weight Training shall only scorch 130-220 calories of body fat. Feels like cardio is the weapon your arsenal needs.
Well, don’t jump the gun. The statistical data I just delivered you have conspired to pacify the bigger picture.
The bigger picture is that while investing in cardio, you’ll only burn calories as long as you’re doing cardio whereas, with Weight Training, you’ll be offloading calories even in the rusticating intervals between exercises.
The reason for that is, when you lift weights, you add muscle mass to your body and when you add muscle mass to your body you threefold the average metabolic rate and when you threefold your ubiquitous metabolism, you speed up the body processes thereby burning an increased amount of calories, overall as compared to cardio.
I’m not belittling cardio here. Cardio is a great way to maintain an already appealing body shape but Weight Training is the golden fleece that’ll help you get into that desirable shape.
Trust me, Weight Training is the more effective solution when it comes to accelerating weight loss. And affirmative, I’m a staunch proponent of Weight Training for Weight Loss.
‘Weight Lifting’ delays the equilibrium state of homeostasis which is favorable. This postponement of thermal normalization plays a vital role since it dilates the period of calorie burnout.
Also known as the After Burnout effect, the period post Weight Training is marked by unbearable soreness in your arms and legs if you’re doing the exercises right.
This is the time bracket in which your body replenishes glycogen reserves and dismantles amino acids to reconstruct the broken muscles. Make sure to stretch your limbs and keep yourself hydrated.
The right dietary measures are also required to consolidate this endeavor and if you want to be absolutely sure, consult your trainer or doctor for that matter.
Peripheral Heart Action Training (Phat)
Just like any product, Strength Training is marketed in all shapes and sizes. PHAT is, however, the one often suggested. One thing to needle into your synapses, you don’t need to hit the gym for two hours straight, twice a day to lose weight. 20-30 minutes of intense workout, hands down fits the bill.
You have to be prepared to push way above your weight (idiomatically) and don’t ever sell yourself short. Turn a deaf ear onto the scoffing doubters as you used to on petulant school teachers.
Now, the Basic Ethos of PHAT is switching between upper and lower body exercises. What this switching does is that it gets your heart pumping.
A proactive heart will boost body metabolism and automatically burn more calories. To exemplify, the circuit between upper and lower with bench press followed by barbell squats or barbell rows finished off with lunges. You can also split your PHAT.
In Split PHAT, you train your upper region on certain days of the week and lower on the remaining. Make sure to train your posterior as well as anterior muscles.
To exemplify, an Upper Body Split PHAT workout is sets of Dumbbell Presses, sets of Dumbbell Fly’s and Dumbbell Rows wrapped up by Reverse Dumbbell Fly.
The aching sensation in front, as well as back muscles, will testify that you’re doing it right.
High-Intensity Interval Training (HIIT)
Once again, there can be a collector’s edition on HIITs, there are so many variations out there. The one I’ll suggest is the one I consider the most efficient.
It’s a set of 6 exercises, 3 intense exercises to lose fat, and 3 light aerobics to pacify yourself, played on repeat until you have clocked your 20 minutes.
Start out with a Weight Training exercise, it can be a set of Barbell presses. Follow it up with an aerobic exercise like Burpees. Now it’s time for another Strength Training exercise, a rigorous set of Barbell squats.
If your feet are chiding, shut them up and keep going. Take this angulating pain as an Ecstasy Pill. Next up is another aerobic, let it be squat jumps. Now you’re out on your feet but there’s still one heavy workout at the bottom of our HIIT checklist.
Head over to the corner T bar and perform a testing set of T Bar Rows. Maintain your composure and perfect posture even if you feel like flailing. Once done with T bar rows, you’ll notice the light breaking through the cracks in your prison walls.
Wrap up this Herculean effort of yours by 45 seconds of Mountain Climbers and Holy Mother of Arnold Schwarzenegger, you’re done.
Recycle your effort the next day, with upper body training.
HIIT has been proven to be 25 to 30 percent more potent than your traditional Weight Training exercise. It’s not necessary to start off your weight loss exercise plan with HIIT but in the ensuing time, it’ll be wiser to switch to it.
Footnote –
The equation for ‘Weight Lifting to Weight Loss’ is burning more calories than you consume. Follow a proper diet, fix your sleep cycle, keep yourself hydrated and exercise.
