Sunday, January 12, 2014

10 Rules of Weight Training for Fat Loss

If you want to achieve fat loss, weight training is the best form of training that you can do. It offers more advantages than any other training modality in relation to the time you put into it . Here are the 10 rules of weight training are you know you need to lose fat fast .
1- Perform your reps with perfect technique
Strength training, although it is extremely advantageous , can be a dangerous activity . Make sure you learn the proper technique for each exercise, you will perform in your program and for the best results working with a trainer who can help you to refine your technique.

2- Incomplete rest periods
Try to get as much rest as possible to minimize during training for fat loss. 30-45 seconds is the ideal time for a rest time as it . Incomplete recovery, which can lead to better results

3- Use a long time under tension
Time under tension is how long it takes each repetition . The longer the time under tension is the exercise that it is generally more effective for fat loss . Try the eccentric or lowering part to control each exercise for 3 to 4 seconds for the best results .

4- Full body workouts
In training for fat loss with weights, not body part split routines no place. Full body workouts are going to be effective for this purpose because they provide a higher metabolic challenge , create more systemic fatigue and a better investment of time .

5- Always seek progression

Each time you go to the gym , you should be better. Here are some ways you can progress :

- More weight on the bar

- Less rest between sets

- More reps per set

- Other sets per workout

- More workouts per week

Try this and you will succeed .

6- Alternate upper body and lower body lifts
Always place an upper body lift in addition to a lower body lift in a fat loss program . This is very difficult on the cardiovascular system than the body needs to switch the flow of blood . Be careful not link to exercises where the grip is the limiting factor. An example of this is pull-ups and dead lifts .

7- Always try to use compound movements
In fat loss workout there is no room for isolation exercises . They can be used when there is an imbalance that needs to be addressed , but generally stick to lifts that involve two or more joints, such as squats and dead lifts .

8- Change your program every 4-6 weeks
Your body is a highly adaptable organism and diversity must be there to prevent adaptation . The trick is to not change too often , as you will not be able to be progress .

9- Keep your training sessions of 60 minutes 
If you train properly for fat loss , you will not be able to train for over 60 minutes!

10- Work out at least 4 days per weeks
The successful trainees go the gym at least 4 times a week. Consistency trumps intensity with fat loss.

If you follow these rules of strength training for fat loss , you will undoubtedly be successful target . Best of luck !

1 comment:

  1. Thank you to take advantage of this

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