Saturday, November 11, 2006

Losing Fat By Building Muscle

Most people think of cardio when it comes to losing fat, not building muscle. That's because running, biking, or any other form of intense aerobic exercise helps to burn calories, as well as raise the body's metabolism. And this in turn burns fat.

But there are new studies that show weight training to be better at raising your resting metabolic rate, which is the rate at which you burn calories at rest. This may mean that the best way to burn off unwanted fat is by building muscle. Because the more muscle mass you have, the more calories you burn at rest.

There's one requirement for weight training to be effective at raising the metabolism. The weight lifting must be very intense to produce a drastic increase in resting metabolic rate.

Lifting light weights or exercising for too short a time can diminish the results. You need to do 3 to 4 sets per exercise and do an average of 6 to 8 reps for each.

This ensures that each major muscle group is trained intensely. In the studies, it was shown that the test subjects resting metabolism was still elevated, on average 21%, even 24 hours after the workout.

It appears weight training can release growth hormone and norepinephrine that assist in the fat burning process. Also, removing the lactic acid that's built up through heavy weight training also requires calorie expenditure.

Finally, the muscle building process of repairing damaged muscle tissue caused by weight lifting can also burn more calories.

Building muscle itself will increase resting metabolic rate, since muscle tissue burns more calories at rest than fat.

So the more lean muscle mass you build, the higher your resting metabolism. That's why building muscle through weight training is also a way to lose unwanted body fat.

The best way to lose fat is to combine cardio with weight training, to create a synergistic effect in which both work together to burn calories.

So if you're currently trying to lose some fat, try to focus on building muscle as well, through weight training, so you can raise your metabolism and burn more calories at rest.

By the way, the holidays are fast approaching. Thanksgiving and Christmas are times to spend with family, friends, and loved ones.

And lots of food.

Learn how to set up your daily eating to still enjoy the foods you love, and yet stay lean and muscular throughout the holidays

My "30 Days To More Muscle And Less Fat" system will show you how to set up your eating, and your surroundings, so that you can still enjoy the foods you like, while actually gaining lean muscle and shedding fat.

Holidays do NOT have to be a time in which you pack on the pounds. You can still stay fit and trim.

Get a head start towards reaching your new year goals...


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