You Want to Lose Fat? Then Lift Heavy Weights.

February 9, 2010

You’ve seen it, I’ve seen it.  People sweating away for 45 minutes to an hour on a treadmill.  Hey, not bad – at least you’re motivated to do that much, but you’re wasting a lot of valuable time that could be put towards serious fat loss.

You need to start lifting weights and the heavier the better.  Ideally you want to lift 60-80% of your 1 RM (1 repetition of the heaviest amount of weight you can lift only 1 time) for muscle growth.

Many people are intimidated by lifting weights, they:

  • Don’t know how
  • Scared of injury
  • Think it’s only for body builders
  • Are embarrassed by starting small

In actuality:

  • It’s fairly easy (with a little research)
  • Safe, with proper form and trying too much too fast
  • It’s for everyone
  • No one cares what YOU are lifting, there’s no need to be embarrassed

The benefits:

  • Increased resting metabolic rate, so you burn calories not even while exercising (up to 39 hours!)
  • Lean muscle taks up MUCH less space than fat, making you look slimmer
  • Builds confidence as you see improvement
  • Makes your bones and connective tissue, which protects your body
  • Many many mroe

 So how to you start?

  • If you can afford it, and you belong to a gym, consult a personal training, at least for a couple of sessions.  They’ll teach you proper form, which is essential to avoid injury.  That can be costly, though.
  • Ask a friend.  Almost everyone knows someone who lifts weights, ask them – I guarantee they’ll help you!
  • Do some research online – a quick Google search for “weight lifting techniques” brings up hundreds (if not thousands) of articles to get you on your way.  Be sure to check out YouTube!

No matter what, you want to start with low weights first until you become comfortable with your form and ease your way in.  If you go for lifting your 1 RM your first time out, you’ll be so sore the next day, you won’t want to do it again.  Soreness is NOT an indicator of effectiveness.  Once it’s part of your routine, you should not have soreness from lifting.  The key is to challenge your body – increase the weight whenever possible, this will stimulate muscle growth and fat loss.

Now, I mentioned cardio in the beginning – you don’t want to give that up, but make it more effective.  There is no reason to do 45-60 minutes.  Learn about the benefits of Interval Training here and cut your cardio down to 20 minutes.

Introduce weight lifting into your workouts 3 times a week, and do interval training in between and I’m positive you’ll get the results you’re looking for (don’t forget diet, of course… lots of protein! — but that’s a whole other post).

Posted via email from Vince.DeGeorge


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