“Doubling, Tripling & Supercharging
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Weight training is essential for fat burning and weight loss. Whether you are a man or woman you should be training with weights.

Why Weight Training If You’re Trying To Lose Weight?

It’s a simple fact. You’ll lose and maintain fat loss much more effectively if you develop lean (or big if that’s what you want) muscles, as opposed to loose, soft muscles. Learn, toned muscles burn more energy than un-toned muscles. Your body also has to operate at a higher level just to maintain the muscle, so just by living you’ll burn more calories.

You Don’t Have To Be A Bodybuilder

You don’t need to go over the top and have massive rippling muscles like a bodybuilder. When you’re training with weights you focus on toning and strengthening exercises for fat burning – not muscle building. There’s a distinct difference.

The Big Picture

The main goal of your weight training is to tone up and work out ALL of your muscle groups. This takes time, planning and dedication, but is not difficult. You need to workout with weights about 3 times a week, working different muscle groups each session. Always pushing yourself to do an extra rep or lift a slightly heavier weight.

If you can get a personal trainer, great, they’ll be able to help you isolate each individual muscle group efficiently and effectively. If not find a training partner, preferably someone with more experience so they can show you the ropes. Ideally though get help from a personal trainer, even if it’s just for one or two sessions, so you know how to use the equipment, and correct form.

Workout Routines…

You should workout a different part of your body in each session, and either rest or do your cardio training inbetween.

For example, on Monday work out lower body and legs, Tuesday rest or cardio, Wednesday shoulders and chest, Thursday rest or cardio, Friday your back and core, Saturday cardio and Sunday rest.

Treat your rest day like a session – you must allow your body time to recover and heal.

If you don’t rest you can over train certain muscle groups, you’ll just put yourself on the fast track to injury and despair.

If you can workout with a trainer or partner, you can progress to heavier weights, as you’ll be able to use free weights, benches etc. and they’ll be able to “spot” you and help you push yourself through a session. Also making sure you train in a safe environment.

If you don’t want to get huge muscles, don’t lift heavy weights, do lots of reps at low weight for toning and strengthening.

You’ll start building big muscles once you start doing heavy weights, at low reps.

How Often Should You Train With Weights?

To maximise your fat burning and weight loss you should do 3 sessions as per the example mentioned above – with each session lasting between 45-60 minutes (not including the warm up and cool down).

Pace yourself and don’t overdo it, as you don’t want to burn out quickly or get injured.

What Weight Training Should You Do?

Again, spot reducing doesn’t work. Develop your own full body workout program that hits each and every major/minor muscle group. These are your Back, Arms, Shoulders, Core (abs), Legs and Chest.

This way you’ll get maximum benefit, as all your muscles will be exercised to their full potential, thus facilitating maximum weight loss and fat burning.

So remember – each muscle group needs to be worked out using weight training or resistance training.

Here’s a quick guide to get you started…

1. Work each major muscle group once per week.
2. Do 3 workouts per week, with a day between each weight session (you could rest or preferable do your cardio session)
3. Start with a low weight, or one that you can do 8-12 repetitions (reps) with, and then repeat two more times, so you are doing 3 ‘sets’ of 8-12 reps, with 45-60 seconds between sets. It should be difficult to complete the last few reps in each set.
4. Once that becomes too easy, increase the weight gradually or increase the number of sets to build strength and muscle toning.

If you can, work with a personal trainer to get a customised workout program.

Next up – Firing Up Your Metabolism To Burn Fat

Yours For A Healthier, Fitter Body,

Ian Jones
Author & Editor
HowToBurnFat.co.uk

P.S. Remember - Almost everyone is dead wrong in the way they try to diet to burn body fat and lose weight. The approach you’re using to lose body fat may not only be ineffective, it might be destroying your metabolism and even making you even fatter. Click here to learn more...

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