Here’s the continuation from my Quick Tip. In addition to high-intensity interval training, weight lifting is an excellent way to get rid of that stubborn excess body fat, because working your muscles is the key to firing up your metabolism.
Your muscles follow the “use it or lose it” principle. The more muscle mass you have, the higher your resting metabolic rate.
A very common problem is that people try to “run off” their excess weight. More often than not, all that running ends in failure.
Lifting weights, however, helps shed pounds as a side effect of building and carrying more muscle. In short, muscle contraction is the “engine” that drives fat loss.
Two Variations of High Intensity Strength Training
Research over the past several years has revolutionized the exercise field. High intensity interval training (HIIT) consistently turns up at the top of the list for being the most efficient and effective, and that also applies for weight loss. HIIT seamlessly integrates with strength training to maximize the health benefits of exercise, and in combination, these two forms of exercise are likely an unsurpassed strategy for shedding excess weight.
Strength Training Basics
There are two basic terms you must understand before planning your strength training routine:
Reps: A rep (repetition) indicates one complete motion of an exercise. Be mindful of performing each rep using full range of motion
Set: A set is a group of reps
For building strength and bulk, it’s generally recommended to do fewer than eight to 10 reps per set with heavier weights
For tone and general conditioning, aim for 10 to 12 reps using more moderate weight
For Super-Slow weight training, aim for only one set of 8-10 reps. You should not be able to do the last rep no matter how hard you try. If you can do 11 then increase the weight. If you can’t do 8 then decrease the weight
Regardless of how many sets you do, make sure the last rep in your set is done to failure. You want to fully fatigue that muscle in the last rep, while still maintaining control of the weight so you don’t lose your form, as this could lead to injury.