Best strength training program for weight loss

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Your email address will not be published. The Fat Loss Trap: Cardio. We share lots of similarities, but there are also individual differences.

For example, in this post , Bret Contreras looked at cardio and appetite, among other things, and how individuals differ. To quote him:. The researchers looked at the compensatory response to the exercise session.

In other words, if you burned calories in a workout, would you then make up for it by consuming calories later? A couple of people ended up with calorie deficits after the exercise session, yet several people ended up with calorie surpluses! The former group saw amplified results on account of their decreased caloric intake following the cardio session, whereas the latter group sabotaged their fat loss efforts by consuming more calories than they burned during the cardio session.

How does this apply to you? Are you a person who feels extremely hungry after low-intensity cardio? Lower Training Volume, Maintain the Intensity. Week 1. Week 2. Monday: Upper Body. Leave a Reply Cancel reply Your email address will not be published. Footer About the Blog Thinkinglifter. Wednesday: Off. Friday: Off. Monday: Off. Saturday: off. Tuesday: Lower Body. Thursday: Upper Body. Friday: Lower Body. But a few tricks can make it easier to stay active. For example, eat a light snack before exercise to keep your energy up.

Nothing too heavy, though. Great pre-workout snacks include:. Also, get plenty of sleep the night before exercising. This is someone who motivates you to reach your fitness goals. Lastly, choose workouts you find enjoyable.

If you hate run-of-the-mill aerobic classes, take a dance class instead. High intensity interval training HIIT involves short bursts of intense exercise alternated with recovery periods.

Here are 7 health benefits of HIIT. Here are 16 effective ways you can motivate yourself to lose weight. People often lack the motivation to get started or continue on a weight loss diet.

If there's one exercise no one likes, it's probably burpees. But here's why burpees and other dreaded exercises are actually good for you. Pushups are a great workout for building upper body strength and can strengthen your lower back and core.

But are the benefits greater if you do them…. See what power racks our team has picked for you to ensure you get the most out of your home gym. See which power towers our expert hand-picked as the best for your home gym. Myofascial release tools are used to help reduce tension and soothe sore muscles.

See which mysofascial release tools our expert hand-picked as the…. Additional training days could be added as well to increase overall volume. Resistance training within these guidelines appears to be effective for increasing lean muscle mass. Progressive increases in volume should be observed for a particular training block of weeks or months, followed by a period of decreased volume. This aids in preventing training plateaus, injury and boredom.

Training intensity refers to the percentage of output based on an all-out effort such as a 1 repetition maximum 1RM or repetitions to failure.

Training intensity dramatically impacts the hormonal response from exercise and, in turn, increases in lean muscle mass and EPOC. And all of these contribute to the ability to burn fat. Training intensity has been demonstrated to contribute to fat loss a few different ways. First, increasing the amount of effort percentage of an all-out effort creates a significant training stress, which results in a positive hormonal release and continued oxygen utilization after exercise.

To maximize the effectiveness of this progression, ample recovery time two minutes or more between sets is recommended. Optimal recovery between sets aids in the development of strength as well.

Improved strength can increase overall training intensity, in addition to training volume. However, it appears that the most significant contributor to fat loss during resistance training has to do with increasing training intensity by decreasing rest time between sets.

When rest time is decreased, significant metabolic stress is placed on the body. The result is a dramatic hormonal response that enables the utilization of fat and the creation of muscle. Shortening rest times also appears to have the most significant impact on EPOC. Super-sets performing two exercises in succession with opposing muscle groups and circuits exercises done in close succession with limited rest are common resistance-training protocols that utilize short rest times to increase training intensity.

During prolonged training blocks, this can decrease strength and overall training intensity, which negatively impacts fat loss and increases the likelihood of injury.

To observe continual, long-term fat-loss results from a program, defined training blocks of weeks or months should oscillate between periods of optimal and sub-optimal recovery between sets.

From a long-term programming standpoint, training intensity and training volume often have an inverse relationship. When training intensity is high training at near-failure effort , the central nervous system fatigues quickly, so training volume is often limited.

To increase training volume substantially, absolute training intensity must be decreased. Attempts to increase both volume and intensity concurrently for a prolonged period of time results in fatigue, exhaustion and, ultimately, injury. Additionally, defined training blocks should oscillate between periods of relatively low intensity with high volume and vice versa.

The oscillation of training intensity and volume is a primary tenant of the highly effective and well-researched long-term training paradigm called periodization. When the training stimulus is changed strategically, it optimizes the desired impact of a program fat loss, strength, improvements in performance, etc. The length of time spent in each training block can vary for different needs. Within these training blocks, keep the exercises relatively consistent. This way, participants develop confidence and competence with these movements, which ultimately improves the positive outcomes and decreases the negative outcomes of a fat-loss program.

When deciding which program, paradigm or brand of resistance training to help your clients lose fat, look for the above essential components. No single approach works forever. The best programs continue to change and grow as the body changes and grows.