How to burn more fat with weight training (even more than cardio)
We all know that if you want to build muscle, you have to do any type of weight training. But what if there is a way to make your weight training sessions burn more calories as well as fat than a regular cardio session?
Actually, there are 2 ways:
1-Circuit training
2-full body workout
Circuit training
For those of you who hates cardio or just too busy (or too lazy) to do a 30-40 minutes of cardio daily, Circuit training will be an excellent alternative for you.
Don’t worry, You won’t be bored when you do circuit training. This type of workout burns a lot of calories and strengthens your muscles at the same time.
The concept
You know HIIT training right?… for those of you who don’t know, it’s a type of cardio in which you do a short high intensity cardio burst, followed by longer low intensity cardio period.
HIIT cardio burns more calories than regular low intensity boring cardio. The same principle applies to Circuit training.
In circuit training you move quickly through 6-7 exercise stations to work different muscle groups with little to no rest between stations. After you finish all these exercise you take 3-5 minutes rest. This considered just one round. And you need to do between 3 and 5 rounds to keep your regular workout volume.
Here’s an example to make it easier for you to understand:
Let’s say you have a chest and triceps workout and you do 4 exercises for chest and 3 for triceps with 3 sets for each exercise.
So, if you want to turn this regular weight training session into a circuit training, do all the 7 exercises without any rest in between then take a 3-4 minutes rest and do it for 3 rounds.
If you get bored trotting along on a treadmill or elliptical, circuit training can fix that for you. The exercise options are endless. Switch up the exercises frequently to tame the exercise doldrums and keep improving your body.
Full body workout
The full body workout in my opinion is one of the best programs in both building muscle and losing weight specially for beginners.
The concept
The full body workout targets multiple muscles at the same time, this makes the after burn effect of your body on fire.
If you don’t know what is the after burn effects is, it’s the amount of calories your muscle burns after the weight training session in order to recover from this workout to grow bigger and stronger.
So, if you trained multiple muscles at the same workout session, you will burn much more calories than a regular BRO-spilt that trains only one or two muscles in each weight training session.
Burning more calories isn’t the only benefit of a full body workout, it also saves time as you only do 3 weight training sessions a week for less than 60 minutes. Which makes it a perfect program for someone with busy day.
An ideal example for a full body workout is stronglifts 5X5.
StrongLifts 5×5 is the simplest, most effective workout to build muscle, gain strength and get ripped as well. Thousands of people worldwide have used it to change their bodies and lives. It’s the most popular strength and muscle building program on the internet because it’s simple and works.
On StrongLifts 5×5 you workout three times a week. Each workout you do 5 heavy compound exercises for 5 sets of five reps. The five exercises you’ll do in this workout program are the Squat, Bench Press, Deadlift, Overhead Press and Barbell Row.
These 5 exercises will target almost every muscle in your body which makes it a great fat burning routine and also very effective in building muscle mass.
But in order to keep on building muscle, you need to increase the weight gradually. You start light, lift with proper form, and add 2,5kg/5lb each weight training session.
This progressive increase in weight triggers your body to get stronger and build muscle consistently. It’s the simplest and most effective way to get results.
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Stronglifts 5×5 one of the best programs for someone who is just starting his fitness journey as its simple and easy to follow.
And if you want to lose more weight with this program, try it to do it in circuit training style and your body will turn into a fat burn machine.
