Are light weights the best way to burn fat?
Many trainers and trainees think that higher reps are necessary to increase the burning of fat during training. This is based on the thought that the more reps you do of an exercise the more calories you burn but doesn't take into account the amount of effort put into the exercise.
Research has shown that it is much more effective to use moderate rep counts to burn fat. Why is this? When you use moderate reps during an exercise you increase the amount of effort put forth which burns more fat and increases muscle mass. Muscle tissue burns higher amounts of calories than other body tissue during exercise and normal daily activities and raises one's metabolism because of the muscle's energy needs.
The body must use more energy (calories) to maintain this muscle mass leading to additional fat loss. If a trainee uses lighter weights the muscles don't have to work as hard during training so less energy (calories) are used.
My recommendation is to perform a circuit of exercises with a concentration on compound exercises. Compound exercises work larger muscle groups at once therefore they burn a higher amount of calories than smaller muscles like the arms for instance.
Circuit training consists of a series of strength exercises such as leg presses, bench presses, rows and presses. This type of training is great for eliminating boredom in your routine since you will be moving rapidly between exercises. It conditions you by strengthening muscles and improving your aerobic capacity.
A great program is:
• Deadlifts- 1 set of 15 reps
• Leg presses- 1 set of 12 reps
• Bench presses- 1 set of 12 reps
• Machine pulldowns- 1 set of 12 reps
• Dumbbell presses- 1 set of 10 reps
• Machine crunches- 1 set of 15 reps
Do this circuit with no rest between exercises, rest 2 minutes, then repeat it in the same order.
Use this intermediate circuit to increase your workload after training with the beginner routine for 3-6 weeks:
• Deadlifts- 1 set of 12 reps
• Bench presses- 1 set of 10 reps
• Bent-Over Barbell Row- 1 set of 8 reps
• Barbell Presses- 1 set of 8 reps
• Pull-ups Palms-Facing- 1 set of 8-10 reps
• Dumbbell Curls- 1 set of 10 reps
• Overhead Triceps Extensions- 1 set of 10 reps
• Machine Crunches- 1 set of 15 reps
Do this circuit with no rest between exercises, rest 2 minutes, then repeat it in the same order.
Give these programs a try and I think you will agree that it they are great for getting you in shape fast!
David Groscup is a leading author/trainer in HIT, High Intensity Training, a form of weight training that uses brief, intense training to achieve outstanding results.
His books have been used by many bodybuilders and fitness enthusiasts around the world to rapidly obtain new muscle strength, size and fitness results.
See his books at http://www.amazon.com/author/davidgroscup
And blog at: http://drhitshighintensitybodybuilding.blogspot.com/
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