Weight Training Weight Loss Secrets Revealed!

Weight training weight loss techniques when used properly are a great way to turbo charge your fat loss success, without having to resort to unhealthy dieting practices.

While most popular books and magazines tout dieting and cardiovascular training as the only way to lose weight, the fact remains that weight training when implemented properly, not only serves to increase your lean muscle mass, but can also be a potent addition to any sustained weight loss plan.

If you've been slaving away in the gym trying desperately to gain muscle mass for a while now, chances are you have also packed on some unwanted body fat. The good news, is that by reorganizing your training and nutrition, you can easily put together a weight training weight loss plan that will burn the extra fat off of your body in record time.

Weight Training Weight Loss 101

In order to lose weight, body fat or otherwise, you must put your body into a caloric deficit...

Eat fewer calories than you expend or expend more calories than you eat!

Traditional bodybuilding and fitness methods outlined an approach where you created this caloric deficit by simply restricting the amount of calories that you eat each day. While this approach does work, most people can't (or won't) restrict the amount of calories that they eat day in and day out for minimal weight loss results.

Not only is the eat little to nothing weight loss approach difficult to stick with, but it usually involves a steep sacrifice of lean muscle mass.

As someone who has spent considerable time and effort to increase lean muscle mass on my body, I really don't like the idea of burning muscle mass along with fat in order to shed a few pounds!

In order to increase the amount of body fat that you shed without burning hard earned muscle mass it is critical that you continue to train with free weights.

Weight training and exercise in general burns calories, this will help to maintain the caloric deficit that you need to burn fat. Correspondingly, the more intensely you train, the more calories you burn.

Ways to increase the intensity of your workouts include:

	Increasing the duration (not the best idea)
	Decreasing the amount of rest between work sets (again not a great plan!)
	Increasing the volume of work performed (better idea)
	Increasing the amount of weight that you lift.

In my opinion adding more weight is the best way to go!

And this brings me to my favorite way to burn fat and lose weight...

The best way to burn body fat in my book is by increasing the amount of lean muscle mass on your body!

More Lean Muscle Mass = Less Body Fat

Lean muscle mass requires more calories to maintain at rest. This means that a person who weighs 200 lbs at 6% body fat can eat more than a persona who weighs the same 200lbs, but at 20% body fat.

Do you see where this is going here?

If you focus your efforts on increasing your muscle mass, you will not only build a more impressive muscular physique, but when combined with calories burned from weight training, calories burned from high intensity moderate duration aerobic exercise and a moderately restrictive diet, you will be contributing to an environment within your body that creates a caloric deficit without you having to go out of your way to make it happen.

How To Structure Your Weight Training
Weight Loss Program For Best Results

In order to get the most from your weight training weight loss plan, stick with the muscle building basics like...

• All of your weight lifting workouts should center around multi joint compound exercises. Not only do they burn more calories than single joint isolation movements, but they also allow you to use very heavy weights, this stimulates more muscle growth.
  
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• Train with free weights at least 4 times per week. It is ok to train a bit more, but you must commit to at least 4 training sessions each week.
  
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• Each weight training weight loss workout should last 45 - 60 minutes. This is the muscle building fat loss sweet spot. Train longer than 1 hour and you will not be working towards adding muscle mass to your body.
  
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• In order to build muscle mass, target a weight that allows you to perform at least 4 repetitions of each exercise with decent weight training form, but no more that 8.
  
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• Focus on training only one or two body parts each weight training workout session. If you are training with the appropriate muscle building intensity, you will not have time to do much more.
  
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• Allow each body part a full week to recover from each muscle building workout. If you don't allow your body enough recovery time, you will not build muscle mass period! That is why the people who perform the same low intensity full body workout day after day do not usually build muscle mass!

Incorporate these weight training weight loss tips into your fat loss program today and begin building more muscle mass and burning more fat with ease!

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