The 3 Keys To Successful Weight Training And Fat Loss
Weight training is one of the best training modalities available. It can be used to build muscle, burn fat, increase strength, improve flexibility and power sporting performance. However, not all forms of weight training are the same, and you should perform different methods of weight training for different goals. Today, we will learn about the 3 Keys to using weight training for fat loss success.
When comparing different training approaches, it is clear that different goals should have different ways to go about them. Unfortunately, when you go to the gym, you see people training for fat loss training like bodybuilders trying to gain muscle. This is not a congruent approach and will lead to sub par results at best. Implement the following tips and see your results skyrocket
1. Full Body Routines
When you are training to lose body fat, split routines such as training chest and back are an inefficient way to train and will not yield the results you are after. A much more effective use of your time is a full body routine where you train the entire body in one training sesssion.
A way to further improve this approach is to alternate exercise selection from upper body to lower body. This will create a much more metabolic demand and lead to better results. Here are some exercise pairings we have found effective
Dumbbell Bench Press and Split Squat
Barbell Squats and Chin Ups
Deadlifts and Shoulder Press
It is wise to not pair exercises that have a similar limiting factor. An example of this is pairing dead lifts and chin ups because the grip will fatigue faster than the prime movers leading to poor performance.
2. Incomplete rest periods
When you are training with the goal of burning bodyfat it is important to pay careful attention to your rest periods. When you are training for strength you want to have a complete muscular recovery as possible, so you can perform each set to its full capacity. For fat loss training incomplete rest will give you better results as you will create a much higher metabolic demand.
A great way to progress your training is rather than increasing the weight each week, you can decrease the rest periods. Taking 5 seconds off the rest period is a great way to increase the metabolic demands of your workout and ensure constant progression.
3. Aim for high volumes
When going for fat loss, having a high volume of work is paramount to your results. A great method of doing a high volume of work and following the previous 2 principles is Escalating Density Training. This method was developed by Strength Coach Charles Staley. Simply take 2 non competing exercises and preform as many sets of 8 as possible in 15 minutes. here is a great sample workout.
A1. DB Bench Press – 8 Reps
A2. Split Squat – 8 reps
Perform as many rounds as possible in 15 minutes
B1. DB Row – 8 reps
B2. Back Squat – 8 reps
Try the following strategies, and you will achieve success with fat loss and weight training.
By Paul Meldrum
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