4 Tips for Fast Fat Loss Part I

Fat Loss Tip #1) Train With Weights

Working out with weights when trying to lose body fat has numerous important benefits. First, an intense weight training session burns calories during the actual workout.

Second, an extremely important benefit is that intense weight training elevates your metabolism for up to 39 hours after your actual workout. In other words, because of the intense weight workout, your metabolism has been stimulated where you are now burning more calories while you are doing nothing.

Carbohydrates power intense weight training sessions. The more intense the session, the more you deplete your arbohydrate stores and the more fat is burned during the recovery phase, i.e. after the workout.

In other words, as the intensity of the training increases there is a proportionate increase in fat burning after the workout.

One study showed that 15 exercise sessions per month (50 minute sessions at 50 percent of oxygen uptake) could lead to an extra 2 plus pounds per month of fat loss, strictly from the elevated metabolism and extra calories burned - while doing nothing! That's an extra 26 pounds plus, of fat burned per year.

Another extremely important aspect of fat loss that occurs from training with weights is adding leas muscle to your body. Lean muscle is metabolically active, i.e., muscle burns calories even while doing nothing. So, the more lean muscle you have, the higher your resting metabolism and the more calories you burn each day while doing nothing.

Studies have estimated that for each pound of muscle that you add to your body, you burn another 25 to 50 calories per day while doing nothing. So, an extra 10 pounds of muscle may burn approximately 250 to 500 calories a day, or an extra pound of fat every 7 to 14 days, without making any other changes.

This is essential to taking off the fat and keeping it off. You see, when you add muscle to your body, you greatly increase the number of calories your burn each day. So, once you achieve your fat loss goals you can start eating more food without putting the fat back on, as long as you have built muscle (and keep it by continuing to train with weights)!

On the flip side, if you don't train with weights while dieting and losing weight, two very bad things will occur. First, at least half of the weight you lose will be muscle. And this causes number two, which is that your metabolism gets slower, causing progress to eventually grind to a halt, leading to gaining all the weight back and more.

But now you are even worse off before because your body composition is worse than when you were previously at this weight. You replaced muscle with fat, so now your metabolism is even slower, making it easier to gain even more fat, and harder to take it off.

As you can see, training with weights is an extremely powerful and necessary component of any successful weight loss program. Look for Part II coming soon!

Gregg Gillies is the founder of http://www.buildleanmuscle.com and the author of Get Fit Fast. He articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk magazine. Check out his site on building muscle and losing fat

---

Ultimate Weight loss: Ephedra is it Good or Bad?

I have had some e-mails come in and everyone is... Read More

4 Surefire Ways NOT To Lose Weight At Your Health Club

Everyone has their own individual reason for joining a health... Read More

Winter Weight Loss

As our bodies move from Winter into Spring we can... Read More

Close Kept Secrets to Weight Loss Lesson #3

Whew! So how did you do on that last lesson?... Read More

Motivation: Keeping the Fire Going in Your Fat Loss Plan

Motivation is a factor often overlooked when it comes to... Read More

The Truth About Weight Loss Marketing

Weight loss, diets and "carbs" are common household topics. There... Read More

Diet or Lifestyle?

"I am going to start a diet tomorrow". How many... Read More

Best Diet Plan Available

Diet Fads-Forget about 'EmAnother fad "best diet" bites the dust.... Read More

Simple Summer Fat Attack!

Summer is about to be in full swing, and it's... Read More

Holiday Wearing A Weight Loss Halo

You may have read the old stories about how much... Read More

Water and Weight Loss

Water is useful when we are trying for losing weight.... Read More

Weight Loss Information -- Setting Effective Goals

Weight loss information is often confusing and misleading. The more... Read More

What to Eat After Gastric Bypass Surgery

Many people are under the impression that gastric bypass surgery... Read More

The Mind Body-Fat Connection

Negative thoughts, symbolic protection, being who we really are ........ Read More

How We Rescued Our Child from Anorexia, Effecting a Complete Recovery in Just Six Months

In March 2003 our then 13 year old daughter, Helen,... Read More

Advice for the Ill = Advice for the Well

All of the things we tell sick people so that... Read More

Hoodia Diet Pills - Tremendous Product and Excellent Fraud!

When it comes to the matter of weight loss, peoples... Read More

Dieters : Put MORE Focus on Food

If you're always on a diet you probably spend half... Read More

Weight Loss - Sustained Success through Simple Steps

Weight Loss ? Basic Lessons for Sustained SuccessWeight loss is... Read More

Losing Weight: The Simple Science of Losing Weight

Are you committed to losing weight and keeping it off?... Read More

Tracking the Elusive Calorie - Weight Loss Tips

Why Making Small Changes in Your Eating Habits Adds up... Read More

Is Avoiding Sweets Driving You Nuts? Put the Nuts to Work for You

You can overcome the desires of your sweet-tooth by incorporating... Read More

A Look at Bariatric Surgery Complications

Although many patients have few problems after bariatric surgery, there... Read More

7 Reasons Low Carb Diets are Wrong

The human body is designed to run best on a... Read More

Anti-aging: Is It Really Possible?

Although it is obviously not possible to turn the clock... Read More

Want To Lose Fat? Eat More of This

If you've been working out with weights for any length... Read More

Dieters : Questions You Must Ask Yourself when You Want to Lose Weight

Now I know you're always asking yourself questions.You know the... Read More

Weight Loss Success with the South Beach Diet

The South Beach Diet was not created by your typical... Read More

Struggling with Weight? ? Get a Dog

Just about every one of us struggles with our weight... Read More

The Most Under-Rated Aspect of Weightloss

If I were asked, "what is the most difficult thing... Read More

Why Do We Cheat On Our Diets?

If only we could solve this question, the world (for... Read More

Diet Preparaton -- The Impact of Sleep and Stress

When you have started a diet in the past, how... Read More

Setting Morning Intentions For Success

Ever heard of the expression, "Getting up on the wrong... Read More