How to Achieve Maximum Results With Your Fat Burning, Muscle Building Workout
 |
|---|
| To Burn Fat You Need to Build Muscle Develop Sleek Sexy Muscle to Start Shaping That Beautiful Body Now! |
The concentric phase should take you around 3 seconds to complete. Once the concentric phase is completed you should pause very briefly (about 1 second). Then begin the eccentric phase. This lowering phase should take a little bit longer, around 4 seconds. Once eccentric phase is completed again pause very briefly (about 1 second) before repeating the whole process.
Count each phase while you are doing them to help keep you on track. Lift 1-2-3, pause, lower 1-2-3-4 pause…
This process should be followed for every rep you do.
Here is an easy way to remember it;
Concentric (lifting): 3 seconds
Pause: 1 second
Eccentric (lowering): 4 seconds
Pause: 1 second
Repeat
Include cardio workouts: Some people say the best way to lose weight is through weight training alone. The truth is a combination of both cardio and weight training is required to ensure your body burns fat at maximum efficiency.
Weight training alone does not burn enough calories, while cardio on its own will burn muscle tissue as well as fat. This as we know decreases our metabolic rate while resting. Any successful weight loss program will include good nutrition, weight training and cardio workouts.
Cardio workouts are best done in the early morning for around 30 minutes and can include anything from brisk walking, jogging, running, cycling, rowing, swimming etc.
Record everything: I highly recommend you buy some sort of diary or journal that is used specifically for your weight training program. On the first page I want you to write all your weight loss and weight training goals and affirmations. Each time you do some weight training you will be able to read those goals which will help to keep motivation high during and after the session.
I then want you to record a diary of every single day you train. Include the day, date and time you trained. Record every single exercise you do and include how many sets and reps you did of each, the weight you used for each exercise, the time it took to complete the session and anything else you might want to jot down. It would be best to record each exercise down straight after you have completed it so you don’t forget anything.
We provide weights planners in our Burn Fat Lose Inches program. Feel free to join up to our newsletter to download the samples.
By writing everything down you are able to keep track on your how you are improving, areas that need to be worked harder and where you can improve. You also have a record of weight sizes to use for each and every exercise.
It is also an excellent way of seeing if you are on track to achieving your goals.
Warming up and Warming down: Just like any other physical activity you need to ensure you warm up and warm down before and after every single weight training session. If you don’t you greatly increase the chance of soreness and even serious injury. When you are sore you have no motivation to train and you find excuses not to work out.
To warm up: Do a bit of jogging, jumping up and down on the spot, star jumps, stretches etc. The idea of this is to get your muscles warm and active; you don’t want to lift weights while your muscles are cold because that is an injury in the making.
Do the same again except put a lot more emphasis on the stretching, especially those muscles that you worked on. By stretching you help to release the lactic acid that builds up in your muscles during exercise. This lactic acid is what causes soreness and stiffness over the next couple of days and stretching will help to prevent that.
Including weight training in your exercise and weight loss program really will help you to burn fat. Remember dense, shapely muscle is heavier than fat so only use those scales as a guideline; don’t let them fool you into thinking you are not progressing in your fitness, health and wellbeing.
The most important thing is how we look, feel and how healthy we are.
Move on to the next section: Weight Training To Work Out The Whole Body
