No matter what your motivation for getting into shape is, diet and exercise are key. There are many workout plans available so picking the right one can be a daunting task. Resistance training can help dieters get into shape, an expert revealed.
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Many Britons struggle to fit exercise into their busy daily routine and the thought of daily gym sessions is a lot.
However, dieters are in luck as they could get the best results working out just three times a week.
Doing resistance training exercises a few times a week will help dieters burn more calories than any other workout, according to Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.
He told Express.co.uk: “Resistance training is the number one tool we use for weight loss and body composition change, alongside nutrition.”
Resistance training focuses on building muscle which will also speed up the metabolism.
Elliot added: “Lifting weights helps to build muscle, lose fat and increase your metabolic rate.
“The reason weight training is so efficient for fat loss is that there are so many variables we can change within the same one hour workout to keep challenging the body and progressing through progressive overload.
“Some of the variables we can change are: reps, sets, weight, tempo or total time under tension, range of motion, rest, angles, machines vs. free weights, etc.
“This constant manipulation to key variables is the advantage weight training has over traditional cardio, where you essentially need to run further, longer, faster or more frequently to keep progressing and losing weight.”
While a gym may have more weights to hand, many resistance workouts can be done at home using simple dumbbells.
So, what is the best way to train?
Elliot added: “One way we maximise the efficiency of our weight training workouts at Ultimate Performance is to use a supersets-style of training.
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“The beauty of this is you can get more work done in less time, while burning more calories and building lean muscle in the process.
“These full-body workouts use upper and lower body ‘paired sets’ or ‘supersets’, as opposed to consecutive sets in traditional and outdated ‘body part splits’.”
The trainer also recommended moves that target the whole body to get the best results.
“Performing big multi-joint ‘compound’ exercises like the squat, deadlifts and pull-ups are a great bang-for-your-buck way to recruit more muscle mass in training and burn more calories too,” Elliot explained.
“The best thing about this increasingly-popular workout style is that it is time-efficient, taking between 45 and 60 minutes to complete and requiring only three sessions per week to get results.”
Not only can these workouts be done in a short period of time, they can help the body burn more calories going forward.
He finished: “Supersets training like this means rest time is reduced during a workout, training intensity is kept high and gym-goers can burn significantly more calories doing it.
“Then enjoy the potential increased ‘calorie afterburn’ effect for hours afterwards that intense weightlifting is shown to produce.”
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