It's really that simple (at least when it comes to the exercise aspect).
Your metabolism (how many calories you burn) depends highly on how much lean muscle tissue you have, i.e. the more you have, the higher your metabolism and the more calories you burn everyday even while sitting on the couch...I know you liked that ;)
Nutrition of course plays a huge part in losing fat but from the exercise standpoint, building muscle is paramount.
Your metabolism (how many calories you burn) depends highly on how much lean muscle tissue you have, i.e. the more you have, the higher your metabolism and the more calories you burn everyday even while sitting on the couch...I know you liked that ;)
Nutrition of course plays a huge part in losing fat but from the exercise standpoint, building muscle is paramount.
In our exercise programs we focus primarily on helping clients do just that and when combined with one of our nutrition programs, fat loss is the result.
What you want to focus on in your exercise program is using weights that challenge you for each particular exercise. For example when doing an exercise such as Dumbbell Split Squats (as my clients have grown to really enjoy, right? :) and are doing them for 30 seconds each leg, you want to select a weight that challenges you where near the end of the 30 seconds you are fatiguing and aren't able to perform the exercise at the speed or intensity as at the beginning of the 30 seconds.
What you want to focus on in your exercise program is using weights that challenge you for each particular exercise. For example when doing an exercise such as Dumbbell Split Squats (as my clients have grown to really enjoy, right? :) and are doing them for 30 seconds each leg, you want to select a weight that challenges you where near the end of the 30 seconds you are fatiguing and aren't able to perform the exercise at the speed or intensity as at the beginning of the 30 seconds.
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| Dumbbell Split Squat...a favourite in our program :) |
Three things to watch for: speed of movement, form, and range of motion. When either one of these deteriorate, i.e. speed slows down, form breaks down or the range of motion lessens then the set should stop. Now if you selected a weight that is too light you probably won't notice any of this happening as you will be able to perform the exercise the same way throughout the 30 seconds.
Everyone is different. For one individual bodyweight on that exercise (not holding any dumbbells) might be hard enough and be the challenge they need to build muscle where as someone else might need to hold a 40 lbs dumbbell in each hand to get that same challenge. Don't worry about what the weight is, if you can lift more, use more. [Side note: If you are a female and are worrying about getting big and bulky, don't be. Its actually quite hard for females to get like that since you have 10 times less testosterone than a male does and if you are on a sound nutrition program that's creating a calorie deficit this will negate this from happening as well.]
Everyone is different. For one individual bodyweight on that exercise (not holding any dumbbells) might be hard enough and be the challenge they need to build muscle where as someone else might need to hold a 40 lbs dumbbell in each hand to get that same challenge. Don't worry about what the weight is, if you can lift more, use more. [Side note: If you are a female and are worrying about getting big and bulky, don't be. Its actually quite hard for females to get like that since you have 10 times less testosterone than a male does and if you are on a sound nutrition program that's creating a calorie deficit this will negate this from happening as well.]
So essentially exercising this way is the key to boosting your metabolism and losing fat consistently. For if you do things the same way week after week your body will adapt to it and will NOT continue to change, i.e. you won't build more muscle and thus you won't burn as many calories during the workout nor as many afterwards (and this is where most fat loss takes place - after the workout) and therefore you won't continue to change the way you look and feel.
So apply this to your workouts and see a radical change in how those skinny jeans finally fit :)
I hope this tip helps.
Tyron
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