Now you need to exercise if you want to lose weight both fast and effectively. If you just diet, what’s going to happen is you’re going to end up losing muscle mass, and then your weight loss is going to slow and then you’re going to eventually plateau.
With resistance training, which is the kind of fat loss exercise you want to do. Doing stuff like walking, that just doesn’t cut it. You need to do resistance training because what that’s going to do is it’s going to boost your metabolism and it’s going to force your body to hold onto all of your lean muscle.
Lean muscle is the driver; it’s the main driver of your metabolism. The better your metabolism the more calories you burn, the faster you’re going to lose weight.
When we talk about what kind of exercise you want to do for fat loss, you want to do metabolic resistance training. What this is, is with your training session you want to try and do full body workouts. You want to do big compound movements. Things like squats, dead lifts, lunges, things that use lots of joints and lots of muscles.
You do them for reps anywhere between eight and 12, sometimes as low as six. You want to lift as heavy as you can, leaving probably about one rep before failure. You want to take short rest periods, because you don’t want to recover completely between sets, because you really want to keep your heart rate up and keep cranking.
Metabolic resistance training really needs to be the cornerstone of your fat loss exercise program. Combine that with a killer carb restricted diet and you’re all set. You’ll lose weight really fast, effectively, and you’ll hold onto all your lean muscle so you won’t hit those weight lost plateaus and get frustrated.
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About the Author: Mike Roussell is an author and nutrition doctoral student at Pennsylvania State University. Mike writings can be found in Men's Health and Men's Fitness and Ironman Magazines in addition to the internet's largest bodybuilding and fitness website - T-Nation.com His Warp Speed Fat Loss system is a complete Done-for-You A-Z Fat Loss Blueprint. You can learn more at WarpSpeedFatLoss.com Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit Warp Speed Fat Loss. |