burn fat doing cardio
Strength training not only to strengthen the muscles and strength. It also helps lose fat by increasing the body's metabolic rate at rest (RMR). Many people do not understand this. Aerobic or cardiovascular training remains the core activity to increase metabolism and fat loss. However, the standard 30 minutes of continuous cardiovascular activity burns calories only during the exercise itself. Once you stop, your metabolism returns to normal and no longer burn calories. Of course, there is an exception to the high intensity training, which allows the body to continue burning calories as you sleep.
When you train your entire body with weights intensely using multiple joint exercises for both upper and lower body, such as bench press, squats, dead weight and pull ups, have enough stress in all major muscles in your body. What this does is create a metabolic environment where your body has a job full time trying to recover from massive stress has been through.
The repair work is not an activity of 9 to 5. It is a continuous process, as rebuild the muscle fibers themselves with amino acids found in reserves in the body, which is why they consume adequate protein in an hour after exercise is essential. This will continue until 48 hours after finishing training. What this means is that your metabolism is high during many hours, burning calories as muscle in his little "construction workers" to create fibers that are structurally stronger. Muscle is metabolically active. They require calories to be burned, to support themselves. This is good news if you've developed muscle mass. You're burning calories at rest, even fat 24 / 7!
How do you train for optimum results to burn fat and raise metabolism 7 days a week for 24 hours? A good suggestion would be to train all the body over a period of 3-4 times a week with a rest day. For example, you can train follows: Mondays, Wednesdays, Fridays and / or Sunday.
You may want to experiment with supersets for 4-6 weeks (this is the time that the body adapts to a particular routine before it ceases to be effective). There are two types of pairings. One is the individual BodyPart superset and the other is the superset antagonistic. For person who does not have much time to spend training, we focus on the superset antagonistic. This type of exercise focuses on working the opposing muscle groups back to-back without rest. This is an example of a combination against the body. Each combination makes 1 set:
Legs: quadriceps (leg extension) + Hamstrings (legs bent)
Body: back (pull ups) + chest (bench press)
Arms: biceps (curls bar) + triceps (extension triceps)
Shoulders: Front (front dumbell raises) + indirect (lateral raises dumbell)
You can make your own combination for keeping fit work interesting and slightly different angles of the muscle group to cover all areas. Keep 3 sets of 10-12 repetitions per set with 1 minute rest between each series.
Go easy on cardiovascular training, especially the kind of steady state, where he is staying in the same intensity and speed for 30-60 minutes. It has been shown in research that you can actually lose muscle mass, which means a reduction in RMR. This, in turn, will make it easier to store body fat weight although he has lost. Muscle, I lost not only lost the fat, resulting in the "skinny fat" look, which is far from attractive or healthy.
It is more beneficial to practice high intensity training, which is a combination of an explosion training speed and steadily. For example, you can walk briskly for 2 minutes followed by 1 minute of sprint and back to walking briskly for another 2 minutes. Alternate this process for 20 minutes followed by 3 minutes of cooling and residual RMR you will experience for many hours after establishing his head on pillow. Another advantage to this type of training is not your typical boring "hamster on a wheel" type of training. You can even change machine during the 20 minutes to make it even more difficult.
Try supersets and high intensity training for 4-6 weeks and see his body taking shape as losing fat. You will be surprised to see how effective this training is and how fast you can see the results in a short period of time. Do not forget 5.6 incorporate mini meals a day, which combines lean protein and fiber-rich carbohydrates in each meal to get more effective results. You will not regret!
About the Author:
Nina Redza is a health professional who practices good nutrition and a healthy lifestyle with regular exercise More information about strength training for shaping muscles can be found at http://www.strength-training.us
You can browse through Nina’s homepage on fitness at http://www.ninaredza.com
Article Source: ArticlesBase.com – Reshaping Your Body And Burning Fat By Strength Training: Part 2
Fat-Burning Cardio: High-Intensity Interval Training (HIIT)
