Weight loss tips
TIP NO.1
“You need this piece of ‘revolutionary breakthrough’ exercise equipment in order to really transform your body shape.”
We’ve all seen the late night television infomercials and the endless advertisements strewn across the pages of the fitness magazines promoting the latest and greatest piece of “miracle exercise equipment”.
Whether it be for carving out a set of 6-pack abs, toning your “buns & thighs” or slashing off inches of fat from head to toe, there just doesn’t seem to be any end to the endless barrage of fancy workout gizmos that are released every year.
Do you want to know the honest truth?
There isn’t a single piece of “innovative” exercise equipment in the world that can beat the effectiveness of basic free weights and machines that you find at your local gym.
Virtually ALL of the fancy fitness equipment you see on the commercials and in the magazines are hugely over-hyped, grossly overpriced and in almost all cases they are simply less effective variations of basic freeweight and machines exercises.
The manufacturers hire world-class fitness models to endorse the product, throw in some phony before/after pictures and then “back up their claims” with bogus research and studies “proving” how well the item works.
I’m not saying that it’s all complete garbage (although 95% or more of it is); I’m simply saying that if you want to see the best fat burning results possible, there is no need to deviate beyond basic barbells, dumbbells, benches and common machines that you’ll find at most gyms across the country.
The absolute most effective exercises for developing your muscles and re-shaping your body are the ones that have been performed for decades... Squats, bench presses, chin-ups, barbell rows, overhead presses, deadlifts, dips, curls etcetera.
TIP NO.2
“You can target fat loss from a specific area on your body by training it with resistance.”
This is known as the fallacy of “spot reduction”, which states that training a particular muscle group on the body using resistance will cause fat to be lost from that area.
Simply understanding that this notion is downright false and untrue will save you a boatload of time and effort in the gym and will help you to understand exactly how and why weight training should be included in your program.
Here’s the bottom line...
You cannot target fat loss from a specific area on your body!
When you train a specific area of your body using resistance, you are simply stimulating the muscles that are involved in the movement. However, this has no effect at all on the stored body fat in and around that area.
Training your biceps with weights does not burn fat from your bicep area. Training your abs with weights does not burn fat from your abdominal area. Training your thighs with weights does not burn fat from your thigh area.
Am I getting my point across?
Fat is simply a stored form of energy, and when stimulated to release it for use as fuel through diet and exercise, the body will simply pull it from wherever it sees fit.
However, there is no way to manipulate your weight training program to cause certain areas to slim down faster than others.
Every time you train your body with resistance, your goal is simply to stimulate an increase in the size and strength of the muscles. This in turn will increase your resting metabolic rate and will aid you in developing a shaped and defined looking body.
However, don’t think that as you’re physically lifting those weights that you are directly melting fat from the areas that you’re training.
A properly structured weight training program is designed with the sole purpose of stimulating muscle growth and maintenance. This is accomplished through the use of basic free weight exercises using low to moderate repetitions and performed to a high level of intensity.
TIP NO.3
“Intense weight training will cause you to appear thick and bulky.”
This misguided belief is one of the primary reasons why most individuals fall far short of the mark in their attempts to create a lean, defined and impressive body.
They are stuck with the false notion that weight training is reserved for bodybuilders, and that cardio is the only form of exercise they need to focus on. With visions of bulked up “muscle heads” and strength athletes dancing in their heads, most fat loss trainees (particularly the females) steer clear of the weight room for fear that it will cause them to take on a thick and overly-muscular appearance.
The truth is that if a shapely, toned and sculpted body is what you’re after, intense weight training is precisely what you should be focusing on.
The reason for this is simple...
Intense weight training stimulates the body to build and maintain muscle mass.
Why is this important?
There are 2 major reasons...
1) Muscle is metabolically active tissue.
The amount of lean muscle tissue on your body has a direct effect on your basal metabolic rate (the number of calories that you burn through natural bodily processes at rest). When you train intensely with weights, you stimulate an increase in the amount of mitochondria in your muscle fibers, which is the area of the cell where nutrients are converted into energy.
In other words, the more muscle you have on your body, the faster and more easily you will burn fat.
2) Muscle definition is aesthetically pleasing.
A low body fat percentage may be the ultimate goal, but without noteworthy muscular development your body will simply take on a small and smooth form without those “cuts” and “lines” that are considered so desirable.
In order to achieve that shaped and sculpted “fitness model” look, you must also have decent muscular development to go along with your low levels of body fat.
If you’re afraid that weight training will cause you to “bulk up” uncontrollably, you need to let go of this fear, as it is downright false and inaccurate.
What you need to realize is that muscle mass is increased slowly and gradually over long periods of time and is not something that simply happens over night. You’ll see the changes to your body shape happen at a very steady pace, and will be able to anticipate them well in advance.
TIP NO.1
“You need this piece of ‘revolutionary breakthrough’ exercise equipment in order to really transform your body shape.”
We’ve all seen the late night television infomercials and the endless advertisements strewn across the pages of the fitness magazines promoting the latest and greatest piece of “miracle exercise equipment”.
Whether it be for carving out a set of 6-pack abs, toning your “buns & thighs” or slashing off inches of fat from head to toe, there just doesn’t seem to be any end to the endless barrage of fancy workout gizmos that are released every year.
Do you want to know the honest truth?
There isn’t a single piece of “innovative” exercise equipment in the world that can beat the effectiveness of basic free weights and machines that you find at your local gym.
Virtually ALL of the fancy fitness equipment you see on the commercials and in the magazines are hugely over-hyped, grossly overpriced and in almost all cases they are simply less effective variations of basic freeweight and machines exercises.
The manufacturers hire world-class fitness models to endorse the product, throw in some phony before/after pictures and then “back up their claims” with bogus research and studies “proving” how well the item works.
I’m not saying that it’s all complete garbage (although 95% or more of it is); I’m simply saying that if you want to see the best fat burning results possible, there is no need to deviate beyond basic barbells, dumbbells, benches and common machines that you’ll find at most gyms across the country.
The absolute most effective exercises for developing your muscles and re-shaping your body are the ones that have been performed for decades... Squats, bench presses, chin-ups, barbell rows, overhead presses, deadlifts, dips, curls etcetera.
TIP NO.2
“You can target fat loss from a specific area on your body by training it with resistance.”
This is known as the fallacy of “spot reduction”, which states that training a particular muscle group on the body using resistance will cause fat to be lost from that area.
Simply understanding that this notion is downright false and untrue will save you a boatload of time and effort in the gym and will help you to understand exactly how and why weight training should be included in your program.
Here’s the bottom line...
You cannot target fat loss from a specific area on your body!
When you train a specific area of your body using resistance, you are simply stimulating the muscles that are involved in the movement. However, this has no effect at all on the stored body fat in and around that area.
Training your biceps with weights does not burn fat from your bicep area. Training your abs with weights does not burn fat from your abdominal area. Training your thighs with weights does not burn fat from your thigh area.
Am I getting my point across?
Fat is simply a stored form of energy, and when stimulated to release it for use as fuel through diet and exercise, the body will simply pull it from wherever it sees fit.
However, there is no way to manipulate your weight training program to cause certain areas to slim down faster than others.
Every time you train your body with resistance, your goal is simply to stimulate an increase in the size and strength of the muscles. This in turn will increase your resting metabolic rate and will aid you in developing a shaped and defined looking body.
However, don’t think that as you’re physically lifting those weights that you are directly melting fat from the areas that you’re training.
A properly structured weight training program is designed with the sole purpose of stimulating muscle growth and maintenance. This is accomplished through the use of basic free weight exercises using low to moderate repetitions and performed to a high level of intensity.
TIP NO.3
“Intense weight training will cause you to appear thick and bulky.”
This misguided belief is one of the primary reasons why most individuals fall far short of the mark in their attempts to create a lean, defined and impressive body.
They are stuck with the false notion that weight training is reserved for bodybuilders, and that cardio is the only form of exercise they need to focus on. With visions of bulked up “muscle heads” and strength athletes dancing in their heads, most fat loss trainees (particularly the females) steer clear of the weight room for fear that it will cause them to take on a thick and overly-muscular appearance.
The truth is that if a shapely, toned and sculpted body is what you’re after, intense weight training is precisely what you should be focusing on.
The reason for this is simple...
Intense weight training stimulates the body to build and maintain muscle mass.
Why is this important?
There are 2 major reasons...
1) Muscle is metabolically active tissue.
The amount of lean muscle tissue on your body has a direct effect on your basal metabolic rate (the number of calories that you burn through natural bodily processes at rest). When you train intensely with weights, you stimulate an increase in the amount of mitochondria in your muscle fibers, which is the area of the cell where nutrients are converted into energy.
In other words, the more muscle you have on your body, the faster and more easily you will burn fat.
2) Muscle definition is aesthetically pleasing.
A low body fat percentage may be the ultimate goal, but without noteworthy muscular development your body will simply take on a small and smooth form without those “cuts” and “lines” that are considered so desirable.
In order to achieve that shaped and sculpted “fitness model” look, you must also have decent muscular development to go along with your low levels of body fat.
If you’re afraid that weight training will cause you to “bulk up” uncontrollably, you need to let go of this fear, as it is downright false and inaccurate.
What you need to realize is that muscle mass is increased slowly and gradually over long periods of time and is not something that simply happens over night. You’ll see the changes to your body shape happen at a very steady pace, and will be able to anticipate them well in advance.
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