06 Aug Resistance Training – the Key to Weightloss?
Most people exercise, as they are atheistically driven and are concerned about their expanding waistline. By now you are well aware of our philosophy that you will never outrun a poor diet but what is the best way to get trim and taut when it comes to exercise?
A recent study in the Obesity Journal by Harvard School of Public Health looked at 10,500 men over 40 years of age from 1996 to 2008 and compared their waist circumference to 20 minutes of each type of exercise
Group A: Moderate Aerobic Exercise
Group B: Resistance training
Group C: Watching TV
Not surprisingly the study found that moderate aerobic exercise and resistance training both help to decrease waist circumference. However resistance training was shown to be twice as effective compared to aerobic exercise. So rather then running to lose weight you should lift weight to lose weight.
A friend of mine recently purchased the new Jeep 5.7L V8 and he absolutely loves it. He tells me that a full tank of fuel lasts him a week. Which sounds impressive except he lives 2 minutes from home and only drives to work. This leads us to resistance training – the more muscle mass you have the more fuel you need, just like a car engine. It also creates a whole host of chemical responses beneficial to fat loss.
Here are 3 pieces of resistance training lingo that could help speed up your progress to becoming a fat burning machine
Split Program: chest Monday, back Tuesday and of course arms Friday. Splitting up your resistance program became common practice for bodybuilders, as they wanted to maximise recovery in between training sessions, as they would train twice a day. Ideally you want to hit each muscle twice in a week, if you train 2-3 days a week a full body program is best, if you train 4-5 days a week a 2 day split program is best.
Superset: in order to fit more volume and work into your program and really overload your muscles, super setting is key which means doing two exercises one after the other. Beginners should start by super setting lower and upper body exercise, more advanced can superset similar muscle groups.
Rep Range: the ideal rep range for muscle hypertrophy is 6-12 reps however studies show what is more important is the time under tension where the ideal range is 30-60 seconds. Therefore make sure you use a slow controlled tempo when doing resistance training in order to maximise muscle.
My favourite Arnie quote of all time is ‘Everyone wants to look like a body builder but no one wants to train like one.’ Now I don’t believe everyone wants to look like a bodybuilder but it teaches a valuable lesson on the need for hard work and dedication to achieving success.