Ask ten people what type of exercise they should be doing to burn fat and fire up their metabolism and they’ll all probably tell you the same thing. They’ll tell you that you need to do 30-40 minutes of moderately-paced aerobic exercise on a treadmill, elliptical machine, stair climber, etc. for 3-5 times per week. They’ll probably also tell you that more is better…4 times per week would be better than 3, and 5 times per week would be even better.
People will tell you this because that’s been and continues to be the mainstream recommendation for fat burning by many fitness professionals. Get in a certain target heart rate and stay at that heart rate for 30 minutes or so, several times per week. I am here to tell you there is a better way.
Sure, you’ll burn some calories while you’re running to nowhere on a treadmill, but you won’t make a complete physique transformation with this type of exercise alone.
In fact, this type of exercise can actually be counterproductive to burning fat. Here are just a couple of reasons:
Long duration, lower intensity aerobics calls upon your stored body fat for energy during the sessions. While this may sound good, this can actually cause your body to create more body fat in reserve after the workout is over to have ready for your next workout. Yikes!
What’s worse, this type of exercise when done frequently as typically suggested, trains your cardiovascular system to be efficient. Again, while this sounds good, your heart and lungs can actually reduce their capacity for work as they are getting more efficient at doing easy work (your long duration, low intensity aerobic workouts), which reduces their ability to handle stress.
This can lead to a host of other problems including higher change of heart attack. You are only working within your current aerobic capacity because you’re never challenging it to go beyond what it’s capable of. And anything that is easy will not yield results even close to what’s challenging for the body to accomplish.
Instead, you should be challenging the body to increase its capacity, so that it is stronger and able to deal with stress more easily. How is this done?
The fastest and most efficient way to rev up your metabolism, burn fat faster, and develop lifelong health and fitness is to add lean muscle to your body through resistance training – period. You want life changing results in the quickest possible time? Get stronger and build some muscle. When you add lean muscle to your body you’ll be literally turning your body into a fat burning machine!
Let’s say that you were eating the amount of calories that allow you to maintain your current bodyweight, but began to add lean muscle to your body through proper resistance training…you’ll need to use some of those calories you’re eating to feed the new muscle, creating a calorie deficit in your body.
In addition, when you stimulate your body with proper resistance training like I teach my students, the repair and growth process will call upon your stored body fat for energy. This calorie deficit combined with the repair and growth process will allow you to burn fat all day long, every day. You’ll even get these fat burning effects when you’re sitting around doing nothing at all.
Also, properly conducted resistance training actually increases your heart and lung’s capacity for work. By placing intense demands on your body, it is forced into being ready for anything you throw at it. This makes you more resistant to cardiovascular health problems that plague most people…even those that exercise with aerobics frequently.
And the beauty is I’ve discovered that you don’t have to spend much time working out to get the fat loss effects, and strength and muscle gains that will create this environment…you can actually get it done with 2 or 3 weekly workouts that last between 20 and 30 minutes, and even less time at an advanced level.
And it’s easy to make this type of exercise part of your life because of its efficiency…and it will help keep you lean and healthy for the rest of it…muscle is the stuff that fat burning furnaces are made of! That I can promise you.
3 Vital Principles You Must Know To Burn Fat Faster
By now, most people realize that adding lean muscle mass to your body does wonders for your metabolism and fat loss, as well as a host of other benefits that allow you to live out your life as healthy as possible.
Unfortunately, most people I see performing weight training or resistance training at the gym are spending too much time with the exercise and not working hard enough. They’re not going to burn very much fat this way.
The secret I’ve found is that training for lean muscle and strength requires the proper application of three vital elements that are often ignored by those who attempt it. Those three elements are:
-Volume & Frequency
The intensity is how hard it is to perform for you, given your current condition. The volume and frequency are how much and how often you perform the exercise. The progression is related to how much the demands increase from workout to workout.
Most times, weight training, is carried on for too long and performed too many times per week. It is unfortunately treated much the same way as so-called fat burning aerobic exercise. But they are vastly different forms of exercise. In fact, they’re complete opposites.
Aerobic exercise typically is characterized by low to moderate intensity, high volume and frequency, and little progression. Anaerobic exercise, or weight training, must be performed at a high intensity, lower volume and frequency, and with progression to be as effective as possible.
No amount of weight training performed at a low or moderate intensity will provide significant muscle or strength building benefit beyond the first few weeks. On a high level view, it is simply the combination of sufficient intensity, coupled with attempting to increase either the number of repetitions of a weight training exercise or the amount of weight used each and every workout that will keep your body evolving into the ultimate fat burning machine!
You also have to pay attention to other details when creating an effective and efficient routine to maximize your workout and minimize your time spent in the gym. Why? Because perhaps even more important that the workout itself is the rest period that follows. You’re not going to get stronger or more muscular if you don’t rest.
You see, when you strength train properly, you are creating tiny injuries to your muscles. You then have to let the body repair itself, and then overcompensate and build upon the already existing amount of muscle mass you have. If you workout again before that process in completed, you’ll experience lackluster, if any, muscle building or fat burning results.
So make sure to get proper rest between workouts, which typically means a minimum of 1 to 3 full days of rest between properly executed resistance workouts.
Now upon hearing the idea that you’ve got add muscle to your body to ensure the maximum fat burning environment, a lot of people, women especially, start thinking, “But I don’t want to get bigger, I want to lose weight!” But this is such a shame, because it’s very unlikely to happen, and countless women are losing out on these fat burning benefits because of it.
You see, most men and almost all women simply lack the necessary genetic traits required to produce such muscle gains that would cause them to look bulky or overly-developed to most people. These traits include testosterone levels, muscle fiber makeup, muscle belly length, and others.
Those competitive bodybuilders you’ve seen on TV and in the magazines are the genetic cream of the crop for muscle development and they are typically on heavy doses of anabolic steroids, growth hormone, and other bodybuilding drugs. Don’t be fooled by these images, or those that scare you into thinking this way. Also, lean muscle is more compact that fat, as it takes up less space in your body, so you will actually be getting smaller when replacing the fat on your body with lean muscle.
Please understand that you’re putting yourself in the best position to succeed with your fat loss and fitness goals when you perform properly conducted intense resistance training, no matter who you are.
But make sure you understand and apply the three critical principles I discussed above. If you don’t, you’ll ultimately be unhappy with your results, both in your ability to burn fat and realize the lean, strong, and healthy body you deserve.
If you’d like to take your fat burning, health and fitness success to the next level, and you haven’t read my Fat Burning Furnace eBook yet, then you need to go and do that right now: www.fatburningfurnace.com
About the Author:
Rob Poulos is a fitness enthusiast and expert, and the founder and CEO of Zero to Hero Fitness. Rob spent the majority of the last decade searching for the most effective and efficient ways to get and stay lean, strong, and healthy. In those past 10 years, Rob experimented with and analyzed numerous exercise and nutrition strategies and protocols promoted by fitness centers, magazines, books, late night TV ads, and the so-called fitness gurus. After several attempts that didn’t meet the high standards Rob had set for himself, he became so frustrated with the loads of misinformation on the market that he personally committed to finding the secrets that were hidden in all of the hype and sensationalism all to prevalent in the industry. Finally, after having amassed a great deal of life-changing knowledge and truths, Rob founded Zero to Hero Fitness and created the Fat Burning Furnace fitness system so he could spread the word to others interested in seeking out life long fitness and health. Now everyone, regardless of their current or past failures with fitness, can enjoy a lean and healthy lifestyle with simple but proven methods. www.fatburningfurnace.com