The evidence from research and real-life continues to pile up that you need to put down those light weights and cut out those high reps. Take really light weights, add in isolation exercises, and repeat for a large number of reps. Do this for 3, 6, or 12 months, and you're guaranteed to have the same physique you have today. This approach just does not work.
You need to step out of your comfort zone
with strength training.
Research has shown
using a weight that enables only 8 reps per set results in a greater
post-exercise metabolism than using a weight that allows 12 reps per set. And
this was in women! So lifting challenging weights is not just for men, but also
for the ladies. Another research study showed that a 30-minute, hard total-body
strength training session can boost metabolism about 36 hours. You just don't
get that from slow cardio or light, "toning"
isolation exericses, I'm sorry to say. But what if you are worried about "bulking up"? Just do one or two sets of 8 reps per exercise, rather than three or four. Bodybuilders know that high-volume training builds muscle. But if you don't want massive amounts of muscle, just don't do a lot of volume. That's just one of the reasons I don't use bodybuilder workout programs for fat loss.
isolation exericses, I'm sorry to say. But what if you are worried about "bulking up"? Just do one or two sets of 8 reps per exercise, rather than three or four. Bodybuilders know that high-volume training builds muscle. But if you don't want massive amounts of muscle, just don't do a lot of volume. That's just one of the reasons I don't use bodybuilder workout programs for fat loss.
Another way to
avoid "bulking up" while still boosting your metabolism is to use
more bodyweight exercises.
As for exercise
choice, say goodbye to biceps curls, hamstring curls, and triceps kickbacks.
Seriously, I couldn't think of a more useless exercise for a fat loss program
than triceps kickbacks.
Stick to full body movements. Use squats, lunges, split squats, pushups, chinups, rows, etc.
Stick to full body movements. Use squats, lunges, split squats, pushups, chinups, rows, etc.
Remember, you
don't have a lot of time to workout. So you can't be doing bodybuilding splits
from the 80's that call for three
exercises for the long head of the triceps, and two exercises for each of the anterior, medial, and posterior deltoid. That's just not possible in the real-world. A pushup trains almost all those muscles, and more. It works your abs, chest, triceps, and shoulders. That's the type of exercise that is going to help you get more fat loss results in less workout time.
exercises for the long head of the triceps, and two exercises for each of the anterior, medial, and posterior deltoid. That's just not possible in the real-world. A pushup trains almost all those muscles, and more. It works your abs, chest, triceps, and shoulders. That's the type of exercise that is going to help you get more fat loss results in less workout time.
I train in the
concept of a short time frame. That is, anyone that wants to use my programs
has less than 3 hours per week to devote to structured exercise. So there just
isn't much room for isolation training in that time frame.
But training
should be fun too, and adding some curls as a reward for completing a hard
workout is fine, but only if you want to. You don't need those types of
exercises to get results. But remember,
isolation exercises are not actually going to burn fat, but they can build
muscle and help you sculpt your body. Here's the list of methods that lead to
fat loss, in order of importance:
i) Nutrition
ii) Burning calories with interval training
iii) Burning calories due to an increased metabolism from interval training and strength training (with multi-muscle movements)
ii) Burning calories with interval training
iii) Burning calories due to an increased metabolism from interval training and strength training (with multi-muscle movements)
As long as you
understand that nutrition is the most important factor in fat loss, and that
strength training is essential for sculpting your body, than you will have
realistic expectations of success - based on how well you
commit to each
process.
Sincerely,
About the
Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www-TurbulenceTraining-com
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www-TurbulenceTraining-com
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