Five Ways to Burn More Fat & Tone Muscle With Weight Training

Many people have the impression that the only benefit of weight training is to build muscle mass and get big. The truth is however, that weight training in its various forms is also great for burning fat and toning muscle.

Even if you’ve never been to a gym or are opposed to the idea of lifting heavy weights amongst a crowd of sweaty guys please shelve your skepticism and read on. Let’s take a look at five ways weight training can help you get to where you want to go when it comes to fitness:

1) Cardio & Resistance Training. Most people try to burn fat by cardiovascular workout alone. They may do aerobics, power-walk, play a sport or hit the treadmill. Cardio is an indispensible part of any fat burning regimen, though better results will be achieved when some kind of resistance training is included. Consider arm and ankle weights for example. Any power walking session will increase in intensity and in turn burn more calories with the addition of strap on weights at your extremities.

2) Burn fat while you sleep. Weight training burns fat by stressing out your muscles. This minor “damage” results in the ache you feel post workout. While your body is repairing the damage it’s consuming calories and as such burning fat. Hence, your workout continues even while you sleep!

3) Light weights & high reps: This is a great way to tone the muscle you already have. When you use lighter dumbbells for example to perform curls and a host of other exercises, you help stop the natural atrophy of your muscles that occurs as you get older. Not only will you experience the benefit of burning fat by consuming more energy, you will also start to look more toned and defined.

4) Heavy weights & low reps. Lifting heavy weights less often is the key to muscle growth. Body builders want to stress their muscles to the point of failure, so they achieve the greatest increase in size during the recovery period. They are in a constant cycle of “tear & repair” as their bodies respond to the increased demands put on them. Heavy weight training can help those wanting to burn fat also, when used as part of a complete training regimen. By stressing your muscles out in this way even once a week, you’re aiding in the growth, toning and fat loss processes.

5) Keep your muscles confused. The human body is extremely good at adapting itself to new conditions and physical demands. If you jog every day, your body rebuilds itself to perform that task. So too if you swim or do weight training. It’s common knowledge though that a good swimmer is not necessarily a good runner. We have to train for the specific task we want to perform. When you lift weights, your body will be stressed out initially, though grow accustomed to the practice over time. This adaptation leads to great efficiency and less energy consumption during the exercise. By mixing up your weight training routine with different exercises, you can trick your body into thinking you’re starting something new each time you train. This keeps energy consumption at a maximum and burns more fat. To conclude, there are many ways to achieve your fitness goals. By incorporating resistance training and weights into your regimen, you can get where you’re going faster and look a little more toned in the process.

by: Andrew Edwards

Lose Weight On Your Upper Thighs And Feel Good In Shorts Again!

Have you checked your thighs and felt depressed? Do they jiggle while you walk? Do you have saddle-bags or wobbly inner thighs which rub together?

Upper leg fat can be a concern for lots of women and men. It can contribute to obesity, help to make our jeans fit oddly, and stop us from ever pulling on some shorts. It is also a stubborn kind of fat, and shedding it may be a very long and disheartening process. However it does not need to be. To get rid of thigh fat once and for all, take this advice to heart: Lower Your Body Fat Percentage Sadly, spot reduction is really a health and fitness myth. Short of liposuction, that's an unpleasant and often temporary solution, there is no way to get rid of fat from a single area of your body without removing it from the rest of your body. To reduce the amount of fat in your upper thighs, you will have to lessen your overall body fat percentage. The old-fashioned way is still the best: Consume less food, move more. Cardiovascular and weight training will help you get leaner, more solid thighs (as well as everything else). Have you any idea just how much of your weight derives from fat, and just how much stems from muscle? If not, you need to use calipers or an electronic body fat calculator to find out. If you require guidance, talk with an expert in nutrition, fitness instructor, or your medical provider. Get a minimum of one hour of aerobic exercise 3 to 5 times each week. Do 15 - 30 minutes of weight training every second day. You will begin to notice results quickly, and the more time you stick with it, the slimmer your upper thighs are going to be. Physical Exercises That Target the Thighs Our thighs are a big muscle group. After you drop the excess padding around the upper thighs, you will want to have sculpted muscles to show off. You can obtain those toned thighs and legs by carrying out certain exercises that concentrate on the region. Thigh exercises that don't call for extra equipment include squats, wall sits, and lunges. You can perform these every second day until eventually you reach muscle fatigue (shaky legs). Walking or running down and up the stairway is another surperb way to develop your thighs. Losing Leg Fat at the Gym Nearly all physical fitness centers have a multitude of machines that will tone the thighs. Leg presses and leg curls are great choices, along with any sort of machine that requires you to climb steps or pedal. For added firming, find machines that work the abductor muscles (outer thighs) and also the adductor muscles (inner thighs). This equipment looks similar to the ThighMaster device, and they work really well. Toning Your Thighs The Whole Day Long Naturally, you will not need a gym - or even a break from your normal routine - to build toned thighs. You can actually sculpt your upper thighs and legs while you run errands, drive around, and perhaps whilst you work at your desk. Whilst sitting or standing, clench your thighs and butt as hard as you can. This is a popular method to sculpt and strengthen the butt, but it would also give your thighs a good workout. Walk longer distances than required by parking the car farther away from your destination. Or run errands on foot when it's possible to. Walk up the stairs as opposed to the elevator or escalator. Every little bit helps. You can even find special thigh-toning workout routines that you can do while you work. The ThighMaster and comparable devices fit in between your knees when you sit, so they really are convenient to use just about anywhere. You can even order online for small exercise bikes that fit below your desk. Pedal as you work to get rid of upper leg fat fast!

by: Todd Stempowski

from: http://www.articlecity.com/articles/health/article_12455.shtml

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Weight Loss Facts:

Low Fat Foods DON'T WORK.

You cannot lose weight using Low Fat Diets. Low fat foods have been popular for more than 15 years, but yet our society is getting more overweight as each year passes. This fact alone should tell you that eating a purely low fat menu is not the answer to losing weight.

Low Calorie Diets DON'T WORK.

You won't lose weight using a Low Calorie Dieting Plan either. In fact, eating low calories is the worst thing that you can do to your body, since that will only slow down your body's fat burning engine and ruin all chances of losing weight (low calorie diets may allow a few pounds of weight loss for the first few days, but then after that all weight loss comes to a halt --- known as a dieting plateau). You can never get slim by starving yourself.

Low Carb Plans DON'T WORK.

You'll probably find it extremely difficult to get slim using a Low Carb Dieting Plan. Low carb diets have recently become popular over the last couple years, but the problem with low carb menus is that they are too strict and TOO HARD TO FOLLOW for average people. Low carb menus tend to rob your body of too much energy (carbohydrates) and make it nearly impossible to remain on the program for very long. This is why so many dieters find it difficult to follow a strict low carbohydrate menu.

What about Weight Watchers and Jenny Craig Dieting Plans?

Weight loss programs such as Weight Watchers (and Jenny Craig) usually involve slower dieting progress over a longer period of time, since such programs generally promise only 2-3 pounds of weight loss per week. Also, programs such as Jenny Craig usually involve buying special meals and/or dietary supplements during the initial phases of the program. While some people may like these types of dietary programs, we prefer a dieting plan which focuses on faster weight loss.

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