Weight Loss Tips & Secrets

Weight Loss Tips & Secrets


Weight Loss Workouts

When you begin a weight loss diet something strange happens. Your overweight body is not entirely overjoyed to shed its fat content. Instead of losing pure weight you start to lose the good bits such as muscle and bone density.

A current research study carried out in Denmark, and reported in the American Journal of Clinical Nutrition found that when men dieted correctly less than 60% of the shed weight was fat. The rest was lean muscle. When men regained weight only 24% of the weight readded was lean tissue – over 75% of the readded weight after having lost weight was more fat. That means for people who yo-yo diet – living in a cycle of losing weight and then adding it back on again – the lean tissues within their body are gradually being replaced by fat.

The same research proved that the story for females is even worse! During the weight loss diet 35% of the lost weight was lean tissue – originally less than recorded within the male study. BUT when regaining weight only 15% was lean tissue. When the women in the case study lost and then readded weight, lean muscle was not satisfactorily regained – 85% of the weight regained was fat!.

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With 2/3 of Americans overweight or obese, we continue to face a serious health epidemic. In the face of this national crisis, it is critical that we understand how our bodies uniquely use fat and carbohydrates in order to achieve improved health.

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Updated: August 29, 2014 — 3:59 am

Weight Loss Workouts, Weight Training For Permanent Fat Loss

In this article I will explain exactly why weight training is one of the most important weight loss workouts that you can use to lose all the unwanted body fat that you currently have and create permanent fat loss!

If your major health goal is to create a lean, healthy body and reach your ideal weight, this section will help you move one step closer to accomplishing this objective!

The reason why weight training is so important for creating permanent fat is very simple: This physical activity can help you to maintain your muscle during the weight loss phase of your program, and once you reach your ideal weight it can also help you to build new muscle mass!

While you are in the weight loss phase of your program there will always be some muscle loss. Without using weight training to maintain your lean body mass, you will slowly lose your muscle and your metabolism will start to slow down.

Because of this your body will burn fewer calories during the day. Obviously this is the last thing you want when you moving toward creating your ideal weight.

To create permanent fat loss you have to use proper nutrition, cardio training and weight training on a regular basis. If one of these three elements is missing from your program, reaching your ideal weight will be very difficult.

While you are losing weight, weight training will only help you to maintain your lean body mass, because it is physiologically impossible to lose body fat and gain muscle at the same time.

To lose unwanted body fat you have to create a calorie deficit while to gain muscle you have to create a calorie surplus. Losing body fat and building muscle are actually at the opposite sides of the spectrum.

This means that during the weight loss phase of your program it is to your advantage to consume your daily maintenance calorie intake, use cardio training to burn the unwanted body fat that you currently have, and useweight training to maintain your lean body mass. 


When it comes to creating long-term weight loss, the most effective weight loss workout strategy is to first burn off the unwanted body fat that you currently have, and after that, adjust your nutrition approach and weight training workouts to building new muscle.

By increasing your muscle mass, you will speed up your metabolism, and it will be much easier to maintain your ideal body weight after reaching it.

Plus you will be able to eat more food, since building new muscle requires a calorie surplus. The number of calories you burn at rest (basal metabolic rate) is directly proportional to the amount of lean body mass (LBM) that you currently have.

This means that the more muscle you build, the more calories you will burn, even while sitting on the sofa or while you sleep. In addition to this, when you build new muscle you will burn more calories when doing your cardio andweight training workouts.

While you are in the weight loss phase of your program you should simply stay focused on consuming your daily maintenance calorie intake, burning the unwanted body fat using cardiovascular training, and maintaining your current muscle by doing weight training.

But once you reach your ideal body weight, you can increase your daily calorie intake, adjust your nutrient ratios, and adjust your weight trainingworkout to build additional muscle!

When you reach your ideal body weight, and start to use weight training to build new muscle, you should cut back on your cardio training, and use it only to maintain your ideal body fat percentage. 


With an increase of ten pounds in lean muscle mass, you will burn about an extra 100 calories per day at rest.

When you multiply this number by the 365 days that are in a year and the divide by 3500 (amount of calories in one pound of body fat), this will give you about ten pounds of extra stored body fat that will be burned during the year, without any additional activity.

Muscle is a metabolically active tissue, and your body needs to spend its energy (calories) to maintain it, so by building more muscle you increase your calorie burning.

During the weight loss phase of your program by maintaining your current muscle, you will keep your metabolism elevated, and will help your body to keep burning those calories.

It is a misconception that weight training should be started only when youlose weight, and that only cardio training should be used during the weight loss phase of your program.

The truth is that weight training, together with cardio training is the ultimate fat burning weight loss workout strategy!

When you use cardio without weight training, this will always lead to muscle loss. Weight training helps you to maintain your muscle, and keeps your metabolism elevated, while cardio burns body fat directly.

From my experience weight training by itself does not cut it either, because it is not the best fat burning exercise.

It is the combination of weight training and cardio training that will help you to permanently lose unwanted body fat.

Weight training provides the fat burning effect after you work out, with an increase in your basal metabolic rate and with an increase in your post-exercise metabolic rate.

Cardio burns fat directly during your aerobic session, while the after workout effect is minimum. Using these weight loss workouts together is what can help you to create the body of your dreams! 


During your weight loss workouts & training you are mostly burning glucose for energy. But after the workout your post-exercise metabolism is much higher than from any other activity, including high intensity interval training.

This means that the total amount of calories burned from weight training is very impressive when it is all added up!

Cardio training will provide most of the fat burning effect during the workout, because you are using oxygen while doing aerobics, and because this activity is fat-burning in nature.

The increase of post-exercise metabolism after cardio is relatively small, unless you are doing high intensity interval training.

Of course, for permanent fat loss, the total calories that you burn is what matters the most. And because of this, all exercise will have an impact onfat loss. This is why both cardio and weight training are excellent weight loss workouts!

But if you have an endomorph body type, using a sustained fat burning, oxygen-utilizing cardiovascular exercise is needed to burn the unwanted body fat, and to shrink the fat cells as much as possible.

This is the most important reason why weight training is not enough for the endomorph! 

When just starting out, if you do not want to train at the gym, you can do your weight loss workouts at home, and use walking outside as your aerobic exercise.

Once you gain experience, you can either join the gym, or create a way to work out at home. Basic free weights are all you need to gets started, and can be used to create some truly amazing results.

Buy yourself some dumbbells, and you are ready to roll. You can perform hundreds of different exercises with nothing more than dumbbells.

If you decide to make working out at home permanent, and you have the space, get yourself a bench, a cable pulley machine and an adjustable squat rack. For many people the major benefit of working out at home is the convenience.

On the other hand, in a well-equipped health club, the exercise possibilities are endless, the atmosphere is motivational and plus there are trainers and other people that can help you out with any questions you might have.

The most important thing is to use the approach that helps you to stick to your weight training program. If working out at home is better, then work out at home, if not, join a health club and work out there. 


Another concern many people have when it comes to weight training, is that they will get too bulky, and start to look like bodybuilders.

From my experience only mesomorphs have the genetics to easily build muscle. For the rest of us, building muscle is not an easy task. It is a long, difficult process, especially for women, because they have less testosterone, the muscle-building hormone.

This fear is born from seeing pictures of professional bodybuilders, that take steroids and other anabolic drugs to build their large muscle mass. This goes for both men and women bodybuilders.

Unless you have a mesormorph dominant body type, you will not get too bulky, or build large muscles from weight training. Building muscle is a long, difficult process, which is always under your control.

You will never wake up one morning and have huge muscles overnight. In fact, if you stop lifting your muscles will shrink back to their original size.

And this is important to know because there is a misunderstanding that muscles can turn to fat, if you do not work out, and this is not so.

Muscle and fat are completely two different types of tissue, and it can only appear that muscle has turned into fat.

Your muscles can shrink, partially, or completely, if you do not work out on a regular basis, but they can’t turn into unwanted body fat!

In addition to getting bulky a lot of people are afraid their flexibility will be reduced if they build muscle. From my experience weight training actually improves and increases flexibility, especially when you do each exercise through the full range of motion.

Of course, stretching exercises are better for this, and should be preformed in addition to weight training.

The best way to improve your flexibility is to do stretch exercises on a daily basis, but three times per week is minimum. Another excellent approach is to stretch between sets during your weight training workouts.


In my weight loss program I do not make a distinction between weight training workouts for men and women. The reason is simple, muscle development is muscle development.

The only difference between men and women is that men can build muscle a lot faster, since they have more testosterone than women.

Most of the terms like toning, shaping and sculpting are market driven and have been created to sell different programs and products directly to women.

The most important thing to consider is what results you want to create from your weight loss program, the body type that you were born with and your current physical condition.

If you want to get thinner and look more lean, or streamlined, then you would approach your weight loss workouts different then someone who wants to build a muscular physique.

You would use moderate weights, higher repetitions, and shorter rest intervals between sets. If you want to get a muscular physique you would use heavier weights, low to medium repetitions and longer rests between sets.

Weight loss workouts always have to be designed taking into account your major health goals. In this exercise lose weight article you will find theWeight Training Guidelines that explain exactly how to use weight training to lose unwanted body fat, and how this physical activity will help you to reach your ideal body weight and create the body of your dreams!

And in the free exercise program article you will discover the best that you can use for creating permanent fat loss and bringing into reality the body that you can truly be proud of!

Updated: December 31, 2013 — 6:32 am

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