Many people's workouts consist only of a cardiovascular type with little if any resistance training or weight bearing training added to it. Some think that aerobic exercise alone is more than enough to facilitate the effective burning of fat from their body. And some think that adding weight training to their routine is only for adding bulk. In fact, adding more muscle strength and tone via some type of resistance training will actually help burn fact more effectively... even while you are at rest.
According to a study by the Fitness Products Council and Sporting Goods Manufacturers, the number of people lifting free weights has increased 76 percent in the past decade. Right now, weight lifting is among the most popular sports in North America. This change is for the best because cardiovascular activity combined with weight training will result in much more effective fat loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session.
Weight lifting exercises, on the other hand, will raise your muscle metabolism during the exercise session, and for a long time after the exercise session. Some high intensity trainers have even seen their metabolism rise for several days following their training session.
Once you begin adding a weight routine to your workout (or some type of resistance training), you will begin the process of making your muscles leaner as well as stronger. Be sure to include off days or rest periods when you add your weight training, because during muscle development, the tissue uses the off time for recovery and ultimately growth.
Whether your goal is to tone or build muscles, it is important to know what happens during the muscle training process. When lifting weights, muscle tissues are torn apart (at the microscopic level) from the stress, and it's in the recuperation period that your muscles become stronger and therefore able to support the extra stress. Usually the recuperation period required is 24 to 48 hours after the weight lifting activity.
During the recuperation period, the muscle metabolism is still burning energy, and that's when it's time to perform cardiovascular activities. Carrying out high repetitions of the same movement will tire the body on a different basis. Combining low repetition exercises (weight lifting) with high repetition cardiovascular exercise will stress muscles in a complementary way to increase the total fat burning effect.
As you can see, the point is to establish a combination of aerobics and weight bearing exercises. When done properly and consistently the goal of increasing your muscle metabolism is more effectively met and as such allows for the burning of fat well beyond your actual workout times.
It is your muscle mass and your muscle metabolism that suffer during periods of starvation type of diets or those that attempt to strip the fat from your body quickly. With this type of approach, you'll lose your muscle mass and lower your muscle metabolism, thus actually working to counter act the starvation type of diet. This isn't effective for the long term nor is it healthy for you.
If fact, as many people have unfortunately experienced, rapid weight loss is many times accompanied by just as rapid weight gain on the back side of any such diet. You should implement a plan of steady, gradual weight loss by combining the aforementioned cardiovascular and weight or resistance training; thus allowing your muscle metabolism to naturally increase and naturally burn fat. This approach may take a little longer, but you'll feel better, look better, and the weight loss will become permanent.
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