How To Lift Weights For Maximum Fat Loss & Minimal Size

Article by Katie Faulkner

How To Lift Weights For Maximum Fat Loss & Minimal Size – Health – Weight Loss

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If you’re a woman looking to lose pounds by weight lifting, then you’re not after size that most men are trying to build. Instead, you want all the fat burning effects that you get from weight lifting, but not the body builder look. Here’s how to lift weights to be sure you look trim and strong.

First of all, you only want to do exercises that have you moving more than one joint during the lift. This means that bicep curls and leg extensions are out, they just don’t do enough to get the job done.

Focus on bigger movements that involve two or more joints and you’ll get much better results and your workouts will be shorter as well. These are exercises like bench presses, squats, dead lifts, rows, and power cleans. Get a list going of all your favorite multi-joint exercises then put 4 or 5 together that will work your whole body. This will be your workout.

Now that you know which exercises you’re going to do, perform them in a circuit doing no more than 10 reps per exercise (if it’s too easy lift more weight). Do one exercise after another until you’ve completed all of them. Be sure to lift hard and don’t take breaks.

Repeat your circuit 3-4 times depending on how much time you’ve alotted to workout. By doing a weight lifting circuit like this, you’ll work all the muscles in your body and increase your metabolism by as much as possible. And unlike devoting a whole day to your biceps, it won’t make your muscles huge like a body builder.

Your next step is to click here now to learn the real way to lose weight for good, no more yo-yo dieting! Making small changes in your lifestyle is the only sure way to get healthy and stay slim for life.

I’ll show you how in my free healthy weight loss secrets course.

About the Author

Katie Faulkner enjoys teaching others how to lose weight easily without starving and taking expensive pills.

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Katie Faulkner

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Minimal Intensity or Elevated Intensity: Aerobic or Anaerobic Exercise session

Article by Avi Marents

Aerobic exercise seems to be a core component of many fitness programs, especially beginners workout routines. But, would the addition of anaerobic exercise be beneficial? A fundamental question centers around aerobic vs anaerobic exercise and the benefits that each offer. The contrast is really low intensity vs high intensity. In general, most people consider aerobic exercise a fat burning cardio activity of low intensity. Most do not know much about anaerobic exercise. Anaerobic exercise also includes a high intensity portion, such as strength training or an HIIT program.

Aerobic literally means “with oxygen.” Oxygen is required to keep muscles in motion for a long period of time. Muscles use this oxygen to burn fat. Aerobic exercises include activities that are long duration and low to moderate intensity, including jogging, swimming, cycling, or skiing.

Anaerobic, on the other hand, means “without oxygen”; of course, your body will still need oxygen during anaerobic exercise but your muscles do not receive enough to keep up the extremely intense pace. Without the oxygen, your muscles are forced to burn glycogen, a component of carbohydrates. Exercise that is intense and of short duration is considered anaerobic activity, such as weight training or sprinting.

Aerobic exercise has a number of health benefits. Your heart, lungs and blood flow are improved with a minimum of thirty daily minutes of exercise, which, in the end, means a longer lifespan. These are among the other benefits:

1. Losing weight

2. Increasing endurance

3. Improved immune system

4. Reduced risk of obesity, heart disease, high blood pressure, type 2 diabetes, stroke, and certain types of cancer

5. Improving circulation and the cardiovascular system

6. Increasing beneficial cholesterol while decreasing harmful cholesterol.

You can also benefit from anaerobic exercise. Anaerobic exercise makes your muscles stronger and helps decrease body fat. A strength training routine allows you to build muscle mass, increase bone density, decrease body fat, and provides many of the same overall health benefits as aerobic exercise. Another popular anaerobic program is called an HIIT routine, which is a series of short bursts of highly intense activity followed by short periods for recovery. It has been demonstrated that this sort of exercise increases metabolism after the routine, which results in more calories burned than with a low intensity work out. There’s also the release of HGH, a hormone that promotes fat loss and muscle gain. You’ll also enjoy an improved aerobic capacity and much better cardiovascular system.

As you can see, both aerobic training and anaerobic training each have unique benefits. As such, both have great benefit as part of an exercise regimen. But, a beginner should start out with an aerobic exercise regimen. To perform high intensity anaerobic training, you must have a good aerobic base built up. More advanced work out fans often wonder if they should favor one variety of exercise over another. For most of these regular exercisers, aerobic activity often seems far too easy and doesn’t seem to provide any real benefit, especially when compared to anaerobic exercise. No matter how advanced you are in your programs, your exercise program should include both, since there are many significant health benefits to be gained from both the high and low intensity exercises. Also, you need to avoid performing anaerobic exercise too often, as that often leads to overtraining or burnout.

Next time you choose between aerobic vs anaerobic exercise, remember that the difference is really low intensity vs high intensity. Aerobic training is low intensity, long duration and anaerobic training is high intensity, short duration. Aerobic exercises like walking or jogging offer numerous health and cardiovascular benefits while anaerobic exercises such as a strength training routine or HIIT routine generally allow for more efficient fat burning and muscle building.