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Weight Training For Weight Loss?

Should you lift weights if your goal is to lose fat? Some people are afraid when they hear about "mass building" routines and taking weight-gainers. There is nothing to worry about: lifting weights properly will put on muscle and burn fat at the same time.

Adaptation in Action

Weight training, also known as resistance training, is based on the principles of adaptation (read the articles on Adaptation). When your body struggles with something, it will adapt to make it easier for you to accomplish the next time. So, the first thing to understand is that you do not get stronger at the gym. You get stronger in the days after challenging your muscles in the gym.

Reality Check: Your Body Doesn't Want Muscle

Putting on muscle mass is not a priority for your body because muscles burn fat, and that may mean that you won't survive as long if there is a food shortage. But in the modern world where you're not worried about the food supply, and you want to lose weight, you must convince your body to put on muscle, even though it is not what your body wants to do. If you do not challenge your muscles near their limit, they have no reason to grow stronger. According to adaptation, your body will only change when it must in order to survive. If you can easily perform your workout routine, then your body will not change.

You cannot build muscle without an excess of protein in your diet. This cannot be emphasized enough. If you lift weights religiously but don't eat enough protein, you muscles will not grow. The reverse is also true: you won't grow more larger muscles by simply eating more protein, because your body will preferentially use it for other functions that it deems more important.

For those women reading, I have heard them say, "It's okay that I'm not pushing my muscles to their limit, because I don't want big bulky muscles like a man!" This is the biggest fallacy about weight training.

First of all, women CANNOT grow muscles as quickly as men, nor can they get as large. It is a limiting factor of bone structure, physiology, and most importantly, hormones. The only way professional female bodybuilders can get so big is by taking a lot of highly targeted supplements, and incredibly restricted diets and training methods. Some take steroids, and even most "natural" bodybuilders take hormone-mimicking products. The average woman simply cannot get anywhere near that level.

Secondly, putting on even a few pounds of muscle takes weeks, even for men, so if you ever notice that your arms are getting "too big" to be attractive, then cut back a little. It will never happen suddenly, and will always be in your control.

Finally, many women do not realize that the muscles are the main way the body burns fat. Muscles that are even slightly bigger can burn vastly more fat. So, if your goal is to reduce the amount of bodyfat you have, then a big help is to have bigger muscles, especially in the legs. The buttocks and the thighs are the two largest muscles in the body, and they are the primary fat-burners during all activities involving leg movement (walking, biking, soccer, etc.) If a woman does nothing else in the gym, she should do resistance training on her legs for more attractive legs and a much improved powerhouse to burn fat.

One additional note for those who read women's magazines: there is no such thing as "toning" a muscle. A muscle will shrink and weaken if it is not used, stay the same with normal use, or grow bigger and stronger if it is challenged with a heavy weight. Exercising with a small weight for a long time does nothing to the muscle's physiology, because that is a normal load. It is, at best, a very inefficient aerobic activity. For more on


general exercise guidelines, read my article on Exercise, and for Aerobics I have written a separate article. The idea of "toning a muscle" is for it to look better while staying about the same size. Muscles that "look better" are slightly larger than average, and not hidden behind a layer of fat. Continue reading this article for ways to increase muscle size, and read every other article on my site for ways to eliminate the bodyfat. But remember "toning" is a myth.

Recovery

You should give yourself 2 days of rest before working out the same muscle, at a bare minimum. Most people need a full week of recovery. Remember that you must give your muscle time to grow and repair itself in between workouts, otherwise no improvement can happen. Since the same muscles are not involved in every exercise, many people prefer to split their workouts into three days a week, doing arms on one day, legs on another, and core (stomach, chest and back) on a third day. These workouts can be on consecutive days because the same muscles are not being used. The arms are recovering and growing stronger while the legs are being stressed, for example. Some experts suggest longer times for recovery, and others shorter, but there is no doubt that some minimal time is needed, and the optimum seems to vary by the individual.

The Workouts

For workouts in a gym environment, read this article: Weight Training in the Gym. For workouts that you can do by yourself at home, read this article: Weightless Workout - Strength Training Without Equipment.

Hydration

Always remember while doing resistance training that water is your best friend. Drinking water will keep you from dehydrating, will keep your energy high, will encourage your body to cycle water and fluids throughout your body, and keep your joints healthy while exercising. The main cause of muscle cramps is insufficient hydration. For more information on the importance of Water, read my article about it.

Caution

For the beginner: start easy. Start at your core and move outwards. Work big muscles before small muscles. Fat burning happens most in the largest muscles, so encouraging them to grow will give you the fastest fat-loss results. After your first workout, you will be sore. It would be best to avoid going to your full overload potential the first week, to allow your joints time to adjust to your new activity. However, soon you will see growth, and best of all, you'll see the fat start to melt.

Weight training is not for everyone, but done properly can be one of the best ways to burn fat in the long term, gain control and improve your body's potential, and boost your energy stores. If you have a chronic injury, consult your physician before weight training, but remember that strengthening the joint where your have discomfort can be the best way to eliminate pain if done safely.

I have made many references to my other articles because weight loss is a subject that combines so many individual pieces of advice, they cannot all be described in a single article. If you are interested in learning more, all of my articles are available in full and free of charge at the site listed below.


About the Author: David "Mr. Weightless" McCormick is the founder of Weightless Products, the best weight loss program for men. All articles are available in full for FREE, with no banners, no pop-ups and no registration. Wait Less for Weight Loss, visit http://www.weightlessproducts.com

Source: www.isnare.com

 

Aerobic - Wikipedia, the free encyclopedia
From Wikipedia, the free encyclopedia. Jump to: navigation, search. Look up Aerobic in ... Retrieved from "http://en.wikipedia.org/wiki/Aerobic" ...
en.wikipedia.org
 
Aerobic exercise - Wikipedia, the free encyclopedia
Aerobic exercise includes any type of exercise, typically those performed at ... In general, aerobic exercise is one performed at a moderately high level of ...
en.wikipedia.org
 
Aerobic Exercise
The American College of Sports Medicine (ACSM) defines aerobic exercise ... The important idea behind aerobic exercise today, is to get up and get moving! ...
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Turnstep.com
Turnstep is a large community of aerobics enthusiasts featuring over 10000 patterns, an active bulletin board, and more.
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Aerobic Respiration
Aerobic respiration is the release of energy from glucose or another organic substrate in the presence of Oxygen. Strictly speaking aerobic means in air, ...
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AFAA – Aerobics & Fitness Personal Trainer Certification & Group ...
AFAA offers personal trainer certification, group exercise certification and other fitness certifications for fitness professionals.
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Jacki Sorensen's Aerobic Programs SuperSite
Fun aerobics classes for a complete workout. Jacki Sorensen's Aerobic Dancing, Workout and StrongStep classes are throughout the US and other countries.
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The Cooper Institute
Nonprofit research and education organization dedicated to preventive medicine. Information on training, certifications, and products.
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BodyTrends Health & Fitness: Search
At BodyTrends Find thousands of health, fitness and exercise products from top manufacturers. Offering related fitness articles and advice.
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Carmen Electra's Official Aerobic Striptease Strip Workout
Carmen Electra's Aerobic Striptease Workout Video.
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Aerobic Exercise
A program of regular aerobic exercise can help you avoid chronic diseases ... To strengthen your heart, you should do aerobic exercise intensely enough to ...
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Bush Aerobics - Miniclip Games - Play Free Games
Help President Bush get fit and ready for his day.
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Aqua-Aerobic Systems
Aqua-Aerobic Systems, Inc. provides wastewater treatment systems for Aeration, Mixing, Filtration, Controls, SCADA, Biological Processes, Membranes.
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MedlinePlus Medical Encyclopedia: Aerobic
Aerobic. Printer-friendly version · Email this page to a friend. Contents of this page: ... Aerobic organisms · Aerobic organisms. Definition Return to top ...
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Aerobic, Exercise and Fitness Videos by Cathe Friedrich
Geared towards the advanced home exerciser with information about Cathe Friedrich's aerobic and fitness videos.
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Aerobics, Aerobic Spot, Step, Kickboxing, Choreography, Strength ...
Fitness center offering exercise classes, step aerobics, kickboxing, fitness tips, and strength training.
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ExRx Aerobic Conditioning
ExRx.net is a resource for the exercise professional, coach, or fitness enthusiast.
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Aerobics Music - Step Aerobic Music - Exercise Music - Fitness Music
Aerobics music for aerobic exercise workouts and fitness classes - the largest selection in the world!
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Instructor portal offering aerobics and step choreography, videos and music, conventions and workshops, trainer listing.
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Step aerobics choreography, videos, music, terms at Stepcenter.com
Step aerobics choreography (hundreds of animated moves and patterns), videos, step language dictionary, aerobic music board, training tips, aerobic links ...
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