Fitness: Lose weight by strength training

The holiday season is over and the majority of us have had enough sunshine, and equally enough share of an extra kilo or two, so how do you lose weight successfully in this case. The idea that one must jog or run to lose weight has stuck into our minds and it’s time to change the notion, the science behind losing body fat can be straight forward with.

  1. Right intensity 
  2. Shorter rest interval
  3. A selection of exercises 

The methods above will increase the need and usage of more oxygen within a shorter period, which heightens your metabolism, resulting to body fat loss. 

DUMBELL CURLS
This exercise is a classic and one is never wrong, if performed well for entire arms development. 

 

MACHINE PULL DOWN 

The best way to start off, is to do back muscles training. The reason for this is that you can simply control the amount of weight involved and easy to manipulate too. 

 

BULGARIAN SPLIT SQUAT 

The movement is physically demanding and works on both legs individually hence little room to compensate. 

 

CHIN UP/ PULL UP 

Utilising your own bodyweight can be a fantastic way to build upper body strength.  

The main reason the body is able to burn so much calories within a short intense workout, is termed as the E.P.O.C-effect – extended post exercise oxygen consumption. The process of maintaining calorie burning, even after you have stopped your workout, is the E.P.O.C effect. This effect is about the amount of oxygen that is required to restore your body to its normal state after a workout, and this can be the real game changer in anyone’s quest for losing weight. 

Research has shown that resistance training can provide a greater E.P.O.C-effect than running at a steady speed. For example, one study found that when aerobics are cycling for 40 minutes at 80 percent of maximum heart rate, was compared to circuit weight training with 4 sets with 8 exercises, and 15 reps per set at 50 percent 1RM and heavy resistance exercise, or 3 sets with 8 exercises at 80-90 percent 1-RM to exhaustion. The study showed that heavy resistance/strength exercise produced the biggest EPOC. 

References  

Bersheim, E and Bahr, R 2003. Effect of exercise intensity, duration and mode on post exercise oxygen consumption. Sports Medicine, 33,14, 1037-1060. 

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