Fat Burning and Weights

Weight lifting is now considered an integral part of all fitness programs. Even runners, cyclists and golf pros use weights to build strength these days.

But just how good are weights as fat burners? The reality is not very. Fitness programs that only rely on weights show little fat loss over short and medium terms. Resistance training does burn calories, but it’s no substitute for cardio and a proper diet. But read on, there are other important benefits.

Most people are interested in exercise as a means to an end – that end being a more attractive body. That they would also like to be stronger and physically fitter is secondary. So with looks in mind, let’s take a look at just how and why weights should be part of your fitness program.

First the why: resistance training can help you to raise your metabolism which in turn will burn more calories, increase bone density which protects you from osteoporosis or bone thinning in old age and give you more strength for other elements of your fitness program – namely, cardio. Plus, being a little stronger never hurts when carrying out your day-to-day activities and, lest we forget, looking good at the beach.

Now on to the how: First and foremost, consult your doctor before beginning a weight training program – especially if you have any pre-existing medical conditions. Second – get an instructor or professional trainer to show you how to do the exercises – don’t try to copy others who may be doing them wrong. Even if you’re an experienced weight lifter, a few pointers on the latest techniques never hurt.

In the past, weight training was divided into three categories: resistance training to build endurance, power lifting to be able to lift very heavy weight once and body building designed to increase muscle mass and definition. Now, fitness experts talk about strength training as being the primary component of your weight program.

Strength training revolves around making your whole body stronger, not just working the individual parts as in the past. Beginners usually start with very low weight and concentrate on form and intensity. Doing an exercise wrong with light weight can make you sore, but will rarely cause serious damage. Doing the same with heavy weights can damage you for life

Form is critical. Spend several weeks making sure you use the proper motions to move the weights before increasing resistance. While your doing these motions concentrate on the muscle group you are trying to work – if you feel tried in another area, get help from the instructor – you’re form needs work.

Lifting weights involves two motions: the positive motion when you move the weight against gravity and the negative motion when the gravity works in your favor. As an example, when you bench press, you lift the bar off you chest while lying on your back. As you push the bar up you work against gravity and when you let it down, gravity helps.

The key to good results involves the speed at which you move the weight depending on the type of motion. This can be called intensity or control. When working with gravity on the negative part of the movement, go slow and control the weight. When pushing or pulling away from gravity during the positive, move faster to help build more explosive power. Note that this does not mean to “jerk” the weight: you should always be in full control – just give it a little extra push or pull depending on the exercise.

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