Weight training and how it affects weight loss

We are getting close to the end here, and putting it all together. I couldn’t go past the opportunity though to really tell you about weight training, and how this alone is the spark that will skyrocket your metabolism into fat burning heaven.

And yes, I can hear all you women out there just yelling at the book “I don’t want to end up like one of those super muscle bound chicks on the TV” and “I can’t do weights, that is for men”. Let me put 1 incredibly important fact to you right now.

You cannot get as big or as muscle bound as one of those body builders on TV UNLESS YOU TRAIN LIKE ONE.

It is impossible for you to do the amount of training we are talking about in this book, and end up like what you see on TV.

Now I hope that we have that myth out of the way. Now let me explain how using weights improves your metabolism, and burns fat even when you are not working out.

When you do weights, what you are doing is literally taring the muscles. Although only slightly, because I am sure that most of you have had a real torn muscle and know that it is virtually impossible to move that limb until that muscle has healed itself, but you are still taring your muscles.

As you work out, you over work the fibres in your muscles and they tear. During the recovery phase, which is the next 24-36 hours, your muscles grow. Basically they replenish the fibres that have been torn and add in some new ones. That is how you see an increase in muscle size when you do weights.

Now this is all well and good, but how does that muscle burn fat. Remember earlier we talked about the engine running in the V8 and the engine in the 4 cylinder. Well as you start to increase your muscle size, even if it is only slightly, your body’s idling speed or your? … Yes your BMR increases. You need to burn more calories at rest to continue to produce energy for your newly emerging body.

Then when you work out, you need to use more calories to ensure that the newly formed muscles are getting all the energy they need. Then you get a little bigger and the cycle starts all over again.

Now when you finish your weight training, your body doesn’t stop burning calories. There is a mechanism in your body that kicks in during intense physical exercise. For the next 3-6 hours, depending on what you have just done, your body continues to burn calories at a higher rate.

This mechanism is called the ‘Extended Period of Oxygen Consumption” and this is your best friend.

For that time after your have done your weight training, body fat stores combine with oxygen to create glycogen, the fuel for your muscles. And thus you are still losing weight, after you have finished training. Pretty cool huh?

What about aerobic activity?

Well, I am not going to go too deep into that, but I will say a couple of things.

Aerobic activity increases your stamina, which is great for sporting events and general fitness. Aerobic activities such as walking/jogging only burn calories while you are doing that exercise. The intensity is not enough to split muscle fibres, and so the amount of repair needed is quite minimal. But aerobic activity is definitely a thing that you need to incorporate into your training schedule to ensure successful weight loss.

What types of aerobic activity?

Another good question. Speaking solely from experience, I have found the best aerobic activities for me are the rowing machines found in your local gym. Unless of course you have a lake near you and access to a rower, that also is a perfect way to train.

Light jogging. I usually will jog after a weights session. Why? Well when you do your weights, you are basically using up all of your glycogen stores. We know the body will use fat if it has to for energy at low to moderate levels, so having expelled all of your glycogen, your body will call on your fat stores during your light jog for the energy you need.

I have also found very helpful the elliptical stepper. I have had a fair few problems with my knees and legs over the years, and this is a virtually no impact machine, but can provide some awesome resistance for are very solid aerobic workout.

Finally, apart from the seat continually hurting your butt, I find that doing interval training on the cycles is a great way to burn fat. These are great for 2 reasons. If you do the interval training for 20 minutes after a gym session, you are completely stuffed. What the intervals on the bike do is help to improve your recovery time. You will go flat out for 30 seconds to a minute, and then you will pedal slowly for another minute or 2. You will do this about 8 times in your 20-minute workout. It is a form of ‘fartlic training’ a system used to assist in increasing your recovery time.

There are so many aerobic activities out there; it is impossible for me to recommend each and every one. Just remember, if you want to hit your fat stores, keep it at a moderate to medium high intensity, and to really make sure you are using your fat stores, do your cardio after a weights workout. Try it; you will be surprised at how much difference it really does make