Strength Training and Fat Burning

Quick Hit on Strength Training and Fat Burning


It seems as though there is a misunderstanding when it comes to strength training - big bulky muscle right? People looking to lose weight want absolutely nothing to do with a weight or strength training program. They are under the impression that they should diet and spend endless hours doing cardio work.

The above approach is not wrong, but extremely outdated. Strength training plays a valuable role in fat burning and speeding up the bodies metabolic rate.

When strength training for fat loss you want to keep your rep range between 15-20 reps and rest no longer than 45 seconds in between sets. This volume will increase your heart rate as well as elevate your metabolism.

This type of strength training will build lean toned muscle, taking the place of the layer of fat resulting in a more sculpted body. When you increase your lean muscle, it will naturally increase your metabolism due to your bodies increased requirement for fuel at rest.

A combination of strength training and cardio is necessary for optimal fat burning results. Results will not be achieved unless you are consistent, dedicated and 110% motivated.

Drink Beer for Health Benefits?

There are not many people that need an excuse to drink beer….right? In moderation, alcohol can be beneficial. It can improve cardiac health, as well as provide relaxation at the end of a long work day.

Unlike wine, beer does not have resverartol, but dark beers do have powerful antioxidants. Also, the hops found in beer can enhance fat burning by stimulating fat oxidation and limiting the amount of fat the intestines absorb.

Hops also act as anti-inflammatory agents, keeping your body healthier and speeding up recovery from intense workouts.

There is research that shows more benefits from drinking beer. In a recent study (published in the Journal of the Science of Food and Agriculture) silicon levels were measured in a variety of beers. It was found that most beers contain high amounts of silicon, due to the hops and grain that is used in the brewing process.

Silicon is a mineral that is very important for bone and joint health. With these benefits, beer can potentially play a role in the longevity and health of your exercise program.

I am not suggesting you go out and drink every beer in sight, as this could have a negative effect on your physique and exercise program (another day, another article).

Try drinking beer in moderation to speed up recovery, stimulate fat loss and strengthen bones.

If you want more fat loss secrets and fat burning recipes for that lean body you always wanted CLICK HERE!

Whey Proteins to Shed Fat?

As millions of Americans struggle to shed the excess weight that threatens their health and longevity, exciting new research indicates that the milk-derived compound known as whey may be a valuable weight-loss aid.
   

Whey Protein Powder

These emerging findings demonstrate that whey modulates several critical pathways related to weight management, such as supporting satiety, improving insulin sensitivity, and optimizing muscle mass. Moreover, research suggests that whey may help reduce stress, moderate cortisol, and support healthy serotonin levels, thus imparting feelings of well-being. These findings add to whey’s already well-established benefits, which include boosting glutathione levels, facilitating immune function, and aiding in the fight against cancer.
   
This multifaceted nutrient may thus help to improve whole-body wellness by supporting healthy weight, mood, and biochemistry (LE Magazine March 2006, Will Brink How Whey Promotes Weight Loss).
    
What is the first thing you think of when you hear the word whey proteins? Building muscle is probably the popular consensus. Modern research has shown that whey proteins have a long list of health benefits. Many people are looking for weight-loss solutions and do not know where to start. It’s been proven that protein is one of the best nutrients to consume when you’re trying to shed fat, curb hunger and build healthy muscle. It has also been shown that when you add whey proteins to your diet along with a fitness plan including muscle building or toning exercises, you will be able to lose more weight more quickly and keep it off. Substituting muscle for fat is one way to increase your metabolism and help you continue to burn calories, even when at rest.
   
Now that we established that whey proteins are beneficial for fat loss help, we need to ask the question “When and how should I use protein shakes throughout the day for my diet?”.  I suggest having an exercise program in place to get the full benefits of your protein supplementation. I will give you two general ideas as for when to substitute your shakes throughout the day, depending on your exercise program and goals.
   
If you are simply looking for weight loss and your exercise consists of walking and cardio machines you will want to consume 20-30 grams for breakfast. I would suggest one more time through the day when you feel like you might need a snack and are tempted to eat something unhealthy. These two shakes will help curb you hunger with healthy protein, which will increase your metabolism. Eat a sensible lunch and dinner with at least four days of exercise.
   

If you are interested in building muscle size and weight loss, then I suggest drinking three whey protein shakes a day, with your weight training program. Drink the first in the morning to put your body into an anabolic state (muscle growth). When you sleep at night your body goes in to a catabolic state, which means your body is burning your muscle for fuel. The protein shake will immediately catapult your body from a catabolic to an anabolic state. Next, drink 25-35 grams of protein before and after workouts. This will provide your body with a steady stream of amino acids, priming your muscles for new growth.

Weight loss is only one of the many health benefits that whey proteins have to offer. With proper supplementation, diet and exercise you can start the process of your new and improved body transformation.



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Brief Intro About Me

Hi. I have been in the sports nutrition and fitness industry for many years. As a former certified personal trainer and avid weight lifter I have a great passion for the sports nutrition and fitness industry. I would like to share my knowledge, ideas and thoughts on how to build muscle size and strength as well as fat loss help. Whether you are a weightlifter looking to put on pure muscle and shed fat or someone looking to lose weight and get in shape, I'm here to discuss and help you with your goals. Thanks, we'll talk soon.