In this section Exercise Lose Weight:Weight Training Guidelines, ,you will discover how to propely use weight training to maintain your current muscle mass so that you can keep your metabolism elevated during the whole “fat loss phase” of your weight loss program.
And, also how to build new muscle in the future, so that you can increase your body’s calorie burning ability, continue to burn off more calories on a daily basis, and, most importantly — continue to maintain your ideal body weight for life — after you reach it!
In my weight loss workouts article I explained in full detail why it is so important that both men and women use weight training as a major part of their “fat loss” exercise strategy!
This is especially important if you were born with an endomorph-dominant body type and have a “naturally slow” metabolism. If you didn’t read that article yet, I would recommend to read it “before” reading this one.
And, in this weight loss secrets article you can read about the human body types, and find out why knowing the physiological characteristics that you were born with is so important for creating permanent fat loss!
Anyway, when it comes to the best weight training exercise lose weightthat you can use for maintaining and/or building new muscle, in this free exercise program article you will find every possible exercises that you can use during your workouts to exercise lose weight!
If you have a slow metabolism, creating permanent fat loss is very difficult without using weight training. The major reason being that during theweight loss phase of your program there will always be some muscle loss, and this will cause your metabolism to slow down even more.
Once your body starts burning less calories on a daily basis, you set yourself up for a reversal, and it is only a matter of time until your exerciselose weight loss stops, you hit a weight loss plateau, and then little by little, — start to gain weight!
If you want to make sure that you are able to reach, and then maintain your ideal body weight for life, make sure that you use the Weight Training Guidelines in this article to accomplish this major health goal in the fastest time possible.
Exercise Lose Weight: The Frequency Of Your Workouts!
When it comes to the frequency, or how often you actually do your weight training workouts, it is not recommended to work out more than two days in a row without taking at least one day off completely.
Letting your muscles properly recover is the most important element both in maintaining and building new muscle. Of course you must train hard, but once you finish, you must let your muscles rest and fully recover.
The actual muscle growth happens after the workouts, when you allow your muscles to repair the microscopic fiber damage that happens during the weight training workouts.
If you work the same muscles intensely two days in a row, and do not allow them to repair themselves properly, this can lead to overtraining, possible injury, and a lack of results.
Muscles will only grow when you give them time to recover. This is one of the major differences between cardio and weight training. Doing cardio on a daily basis can be beneficial to fat loss, while using weight training on a daily basis is always counterproductive, and may lead to injury.
From my experience, three weight training sessions per week is plenty to maintain your lean body mass, and enough to build additional muscle once you reach your ideal body weight.
Once you get more advanced, of course you can train more than three days per week, but I would never suggest to work out more than five days per week, even when you reach the advanced level, and have been using weight training for many years.
Your training frequency will always depend on your goals, your genetics, how advanced you are, and the time you choose to dedicate to your exercise lose weight training sessions.
The best way to use exercise lose weight and create the body of your dreams is to custom tailor your approach taking into account these variables.
When you are a beginner, the best approach is to work out three days per week, and during the rest days to do cardio training.
As you get more advanced (intermediate) you might want to look into doing three to four workouts per week, using a two day split routine, where you work half the body one day, and the other half the next day.
Make sure you do not work any muscle group more than twice per week, giving them time to fully recover between workouts. When you get more advanced you can switch to working out 4-5 days per week, using a 3-4 day split routine, working out each muscle group once every 5-7 days.
Exercise Lose Weight: How Many Sets You Should Do?
The best weight training approach to use when you are exercising to lose weight, maintain, or build new muscle — is to do multiple sets on multiple exercises, not counting warms ups.
I suggest beginners to start out doing one set the first week, two sets your second week, and then three sets your third week. Once you reach three sets, stick to doing three sets on a full body routine, with one exercise per body part.
Once you reach the intermediate level, move up to a two day split, and do two exercises per body part, and three sets per exercise. This would mean that you would do six sets per body part, during each workout.
When you reach the advanced level, you can move up to a three or four day split routine, and can perform as many as three exercises per muscle group, and three to four sets per exercise for a total of nine to twelve sets per muscle group.
Doing three sets per exercise is the perfect balance taking into account the time factor. You should never do weight training for longer than 60 minutes. This is more than enough time to do all of the exercises that you plan on doing.
Doing three sets per exercise you activate and fatigue enough of your muscle fibers to cause maximum growth.
Also many studies have shown that three sets per exercise increases the growth hormone and testosterone level to the optimum for muscle growth and fat loss.
Of course the larger muscle groups can handle more, for example the back, legs, that can handle up to 4 sets per exercise or up to 12 per muscle group per workout when you are on advanced programs.
So for beginners start out doing one set the first week, two sets your second week, and then three sets your third week. Once you reach three sets, stick to doing three sets on a full body routine, with one exercise per body part.
As you reach intermediate level you can work out the small muscle groups 5-6 sets per body part, and the large muscle groups 6-8 sets per body part. And when you reach the advanced level you can work out the small muscle groups 6-9 sets per body part, and the large muscle groups 9-12 sets per body part.
This is the best way to approach the use of weight training exercises tolose weight and create the body that you can be proud of!
Exercise Lose Weight: How Many Repetitions Should You Do?
The number of repetitions that you should use will always depend on your major health goal. For example if you are training for strength, you would do training in the 3-5 rep range with extremely heavy weights.
If you are building muscle you would do most of your training in the 8-12 rep range with moderate weights. For fat loss and muscle maintenance, the best approach is to do your training in the 6-12 reps range with moderate weights.
This means that if you can’t perform at least 6 reps you should use a lighter weight. And once you can easily do 12 reps, you should increase the weight.
The repetitions guidelines look like this, when you are training for strength and power do 1-5 reps, when for size and some strength do 6-12 reps, for local endurance 12-20 reps, and when doing abs and calves you can do 10-25 reps.
When you are working out for size and strength, using the 6-12 reps, if your goal is more strength then do the 6 reps with heavier weights, and when your goal is building size then do 8-12 reps.
Using a rep range is even a better approach, where you do 3 sets of 8-10 reps, instead of just a single rep like 3 sets of 10 reps, this way you know when it is time to increase the weight, and helps you use the progressive resistance principle, which I will cover below.
Remember that when you are using weight training during the “weight loss phase” of your program, your main goal is to maintain your muscle, and not to burn body fat directly.
This is what cardio training should be used for! Using cardio trainings as an exercise to lose weight and burn the most calories from unwanted body fat is the best approach that you can use. While weight training should be used mostly — to maintain your muscle.
This is how permanent fat loss can be created if you were born with a slow metabolism, and have difficulty losing unwanted body fat!
Weight training burns some calories, but the biggest fat burning effect comes from EPOC (post workout calorie expenditure) and the increase in your basal metabolic rate due to the increase in your muscle and overall lean body mass.
Taking into account that weight training burns the most body fat after the workout, it is to your advantage to make sure that you work out mostly in the 6-12 rep range, since this is what can help you to build the most muscle.
Building more muscle will increase your metabolism because your body must expand more energy (calories) to maintain this muscle mass. This is exactly why using the 6-12 rep range is the most effective approach for long term weight loss.
Exercise Lose Weight: How Many Exercises Should You Do?
The amount of exercises that you do should depend on a few things. The first is your level of expertise with exercise lose weight training. The other is the amount of time that you have for your weight training sessions.
Considering that the optimum workout time is 45-60 minutes, 3-4 exercises per muscle group seems to be the limit. Of course this is for the advanced trainees, and if you are a beginner you should start out with one exercise per muscle group and work your way up slowly.
So exercise guidelines in this program look like this. As a beginner you should one exercise per muscle group, with a full body routine.
As an intermediate you should do two exercises per muscle group with a two day split.
When you reach the advanced level you can do three exercises per muscle group with a three day split, or even four exercises per muscle group with a four day split.
Exercise Lose Weight: How Long Should You Rest Between Sets?
Resting between sets is another important element in weight training. The general guideline is to rest about one minute between sets, and when exercising the larger muscle groups like your legs and back, up to two minutes between sets.
As with everything else, the time you rest depends on your goals. When you are training for strength and power, using extremely heavy weights, you can rest anywhere from 2-4 minutes.
When you are training for building muscle and general health, resting one minute between sets is the best way to approach this part of your workout.
When your major goal is to burn off the unwanted body fat that you currently have, — as you start to reach the advanced level — you can gradually reduce your rest intervals to about 20-45 seconds.
This will increase growth hormone release, add an aerobic effect to your workouts, and obvioulsy will “burn off” more total calories during your workouts!
Exercise Lose Weight: How To Raise And Lower The Weights?
The general guideline for repetition speed is to raise the weight for 2-3 seconds and to lower the weight for 3-4 seconds. And always make sure to perform all your repetitions slowly and under complete control.
Tempo is how quickly you lift and lower the weight during your weight training workout. Never do fast, jerky, uncontrolled reps during your muscle building workouts. Using a fast, jerky, and uncontrolled movement can cause injury.
And remember that if you use the momentum to make your workout “easier,” while you are lifting and lowering the weights — you are taking the “necessary” stress off the muscle that you are trying to develop.
Exercise Lose Weight: How To Use Progression In Your Weight Training Workouts!
The next thing I will cover is progression. This is the most important part when it comes to maintaining and building muscle. Progression means that you challenge yourself and improve every time that you work out.
The best strategy for progression is to increase the amount of weight that you work out with. But this is not the only method that should be used.
There are many other effective methods, for example doing more repetitions, using different exercise lose weight for each muscle group, lifting the same amount of weights in less time.
The main idea is to avoid the adaptive response, by going beyond what you have done in the past. Just like with cardio training, your body gets used to the workouts, and eventually you always hit a plateau.
Approach progression with a slow, steady increase in all the areas of your weight loss program, and always keep a journal of your workouts. This way you can plan on what you will do in the next session.
You can’t keep adding weight every workout; otherwise you will reach a level where you can’t lift a certain weight. This is why you should progress one repetition at a time.
For example, if you start with a certain weight that you can do 6 reps, and work you way up until you are doing 12 reps, when you reach the upper end of your rep range (12 reps) — you simply increase the weight and start off with 6 reps once again.
The main goal is this: With each workout try to add reps and/or weight, whenever this is possible. If you can’t move up to a heavier weight, simply try to do one more rep than the last workout.
Exercise Lose Weight: What Intensity You Should Work Out With?
The intensity with which you work out, and how much effort you put into your weight training plays a large role in the muscle building results that you will produce.
When you have selected the proper weight for each exercise, and you are training with the right intensity, the last two reps in your set should feel difficult. While doing the last two reps you should feel the burn, which is the lactic acid building up in your muscle.
If you do not feel this burn or fatigue, then the weight you are using is too light. With the right weight, you will reach a point where you momentarily can’t do another repetition.
This is known as the point of reaching failure. Push yourself safely and intelligently, and use a spotter when appropriate.
But without a doubt, training to failure, or very close to it, is the most effective way to build muscle mass.
Most likely every exercise lose weight that you do will not go to failure. Just stay focused on using progressive resistance during every exercise that you perform. Progressive resistance is more important than reaching failure.
This is what will maintain your muscle while you are losing weight. And once you reach your ideal weight, and adjust your exercise lose weight training approach to build new muscle, progressive resistance is what will make your muscles grow.
In the Free Exercise Program article you will find the best weight training exercises that you can use for each major muscle group. Using that list you can custom tailor your own approach to exercise lose weight, and eventually create the body of your dreams!
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