| Myth or magic: "Burn Bodyfat While You Snore?" By Jon Benson A recent study presents us with some great news when it comes to burning bodyfat.
This is rather eye-opening for the "cardio bunny" crowd — those folks who swear by endless hours of spin classes or elliptical workouts to burn bodyfat.
Ready for the conclusion?
> : : Weight training is far superior for burning
> : : body fat and elevating metabolic rate
> : : post-exercise than any other exercise.
If ever you wanted to start training with weights, or if you have been doing endless cardio with no results, this article is for you.
Note: I cover exactly how to make weight training simple and time-efficient in Fit Over 40.
Read more here –
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The Study
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A body mass study conducted by The Human Performance Laboratory at The University of Wisconsin demonstrated that weight training of a specific variety and rep scheme elevated metabolic rates (measured though VO2 max) for thirty-nine hours.
That means you would be burning more bodyfat even when you are sound asleep. Pretty cool isn’t it?
In comparison, the average forty-minute cardio session elevates the metabolism for only a few hours post-exercise.
That is thirty-nine full hours of being able to consume more food without gaining bodyfat, all things being equal.
For the record, no other form of exercise comes close to doing that in as short a period of time as targeted weight and/or resistance training.
This degree of post-exercise calorie burn is close to the levels seen in marathoners.
This is nothing new to avid weight-trainers, but it may be news to a lot of you. This is especially enlightening if you have a fear becoming muscle-bound if you venture into the weight-room area of your gym.
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The Specifics
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The study focused on repetitions and exercises.
Certain protocols delivered the greatest results when it came to post-exercise calorie burn.
True elevation of metabolic rate did not occur if weights were too heavy, involving exercises that were done for less than six repetitions.
Even more illuminating is the fact that metabolic elevation was not significant if the weights were too light. This was defined as any exercise that took over twelve repetitions to complete.
The thirty-nine hour elevation in metabolic response was caused by a workout which stimulated the larger muscles. This involved compound weight-training movements such as squats, rows, bench presses, and curls.
The ideal way to do this is not with machines, Pilates, or baby dumbbells, but with free weights. Exercises should be targeted in the eight to twelve repetition range for maximum fat-burning metabolic effect.
Similar studies revealed a twelve-hour increase in metabolic rate using a program of about eight exercises, four sets each, and using eight to twelve reps taken to momentary completion.
This is hardly a marathon workout!
The nutrient calculation for post-workout recovery was determined to be significant, especially in comparison with more moderate forms of exercise.
This means more food is required to repair the body, and the metabolism once again is elevated.
The body mass study did not address the metabolic spike with proper post-workout nutrition, however frequent feedings that are sufficient in protein and moderate in carbs have clearly demonstrated a significant metabolic increase.
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The Application
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Heavy weights for lower repetitions is not an ideal strategy for post-exercise caloric burn. This would factor into the reasons why powerlifters develop strength but very little definition.
The "lighter weights, higher repetition" strategy, and its failure to produce results, is probably more important to most of us who want to use weights to sculpt our physique.
Lighter weights for higher reps is not an effective strategy for fatburning. Yet this is the protocol that many trainers use for individuals wanting to quote-unquote "tone" their muscles.
This is also the preferred strategy for many female weight trainees who have been told that heavier weights would build too much muscle.
The post-exercise caloric burn is what really pays the dividends when it comes to fatburning.
Exercise by itself burns only a marginal amount of calories during the session itself. When used in conjunction with a smart mealplan, this can be a very powerful fatburning tool.
However, bear in mind that even an intense workout, one that may burn five hundred calories or more, can be offset by a single modest-calorie meal.
————————————————
The Conclusion
————————————————
The bottom line is weight training rules when it comes to sculpting the body and earning the greatest post-exercise dividends.
Like a good investment, a brief but targeted weight training routine conducted just two or three times per week can produce rewards that are both short-term and exponentially powerful.
When combined with a fat-burning nutrition plan and stress-reducing exercise (such as yoga, walking, or Pilates), the rewards are greater still.
Sincerely,
Jon Benson
Creator, Fit Over 40
P.S.
Here is the challenge you probably face:
how to actually "do" weight training.
I understand. That is why I developed the
15-Minute Ultimate Workout Plan.
You get this plan for freee when you get
The Fit Over 40 Success For Life Kit.
I include it in audio and printed format.
15 minutes…that is all you need to get
all of the metabolic fatburning benefits!
|
Myth or magic: “Burn Bodyfat While You Snore?”
October 19th, 2007 • Related • Filed Under
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