Fat Burning Tips and Techniques for Best Results with Your Weight Training Program
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| Not Enough Time to Train With Weights? Get Not One but Three Seperate Routines! No Excuses for Belly Fat Now! |
Split up your muscle groups: Because you are doing weights nearly every day, split your routine by working on your upper body muscles (arms, chest, shoulders, abs) one session and then your lower body muscles the next (bums and legs). This allows you to get to work hard on specific muscle groups in a sort time frame and also gives those muscles time to rest before you work on them again.
Rest: Try not to work the same muscle groups two days in a row. Muscles do not grow during a workout; they grow while they are resting. During the workout you are breaking down muscle fibre and while you they are resting these fibres grow back bigger and stronger. If appropriate rest is not adhered to (a day should be fine) then it can lead to injuries and lack of muscle growth. It is very important to remember to rest those muscles.
I recommend having one or two days off per week to help with muscle recovery and to keep motivation up.
Reps and Sets: Rep (or repetition) = A movement within an exercise. It involves both a concentric (lifting) phase and an eccentric (lowering) phase.
Set = the amount of reps you do in one grouping before resting, eg: 3 sets for 10 reps means you would complete a weight lifting exercise 10 times before taking a break. You repeat this process twice more to give you a total of 3 sets and 30 reps (10 per set)
To achieve both muscle development and fat burning it is suggested you do 3 sets and 6-12 reps per weight lifting exercise. This will help to give your muscles a nice shape without bulking up.
In-between sets you should have a 1-2 minute break to rest your muscles and also helps you to get your breath back.
In the first week of your program begin by doing only 1 set per exercise. You don’t want to over do it in the beginning and this will help prevent injury and severe stiffness. In the second week do 2 sets per exercise and in the third week move up to 3 sets. Once you have reached 3 sets you do not have to increase them any more.
For best results in fat loss the amount of reps you perform per set should be between 6 and 12. This is also a good way to gauge what weight you should be lifting.
Remember this rule: If you can’t perform 6 reps in any of the 3 sets than the weight is too heavy so reduce it; If you can perform more than 12 reps in all 3 sets than the weight is too light so increase it.
By following the above rules you maximise your ability to improve muscle growth and development. Remember to start off light and increase the weight size as you improve.
Everybody’s lifting capabilities will differ, so you might have to experiment to begin with until you find the right weight size for you. It is important not to lift too heavy a weight when your body isn’t ready, otherwise it could cause injury and the pain you feel the next day could put you off forever.
It is also important to increase the weight you are lifting once you can perform 12 reps for 3 sets otherwise muscle development will stall.
Move on to the next section: How to Lift Weights Correctly to Achieve Best Results
