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Fat Burning Resistance Training – You Need To Read This

I get asked all of them time what is the best way to burn fat using a resistance training type of program, instead of just doing “cardio.”

Most people are on busy schedules and are lucky if they can get into the gym 3 days a week for more than 30-45 minutes at a time. The good news is, you don’t need more than 30-40 minutes a session 2-3 days a week. You can still get maximum fat burning workouts if you program your training sessions the right way.

Where I see most people going wrong is performing single joint exercises. People assume that they have to train their arms, or calves directly to gain some muscle and lose fat each time out. You don’t. If your training session is set up the right way, you will still get the benefits of a good arm workout without ever settling for that single joint movement such as the bicep curl or triceps pushdown. These are not bad exercises and there is a place for single joint movements, however they should not be part of the routine of someone that needs to get maximum fat burning in a short period of time.

Rules for Fat Burning while resistance training

• Choose complex movements or exercises over single joint exercises
  • Examples of Complex Movements:
    • Squats to an overhead press
    • Lunges to an overhead press
    • Power Cleans, or Hang Cleans
    • Clean and Press

• Choose Multi-joint movements or exercises over single joint exercises
  • Examples of multi-joint exercises:
    • Dumbbell or Barbell Rows
    • Overhead Press
    • Front or Back Squats
    • Dead Lifts
    • Lunges
    • Pushups
    • Bench press

• Minimize Rest time Between Sets

• • Fat burning routines need to focus on the goal which is FAT BURNING
    • Remember your goal here….to burn fat. Gaining strength is nice and will be a by-product of any resistance-training program, but it is not the major goal and you really should not worry about your numbers too much.
    • By minimizing your rest time, you will put your body in metabolic disturbance, thus cranking up your metabolism and helping your burn fat faster. This in turn will not be great for strength gains, but that is not the primary goal here.

• Keep Reps between 8 and 15

• • Again, you are not training to gain strength necessarily, so focus on higher reps, with less rest time, and you will shake up your fat burning mechanism in a more favorable way.
  • Keep your rep counts on the high side and adjust your weights accordingly.

Build your fat burning program around these tips and you will maximize your fat burning for each session and will not have to waste valuable time reaching your goals.

This article was written by Keith Scott. Keith Scott M.S., A.T.C., C.S.C.S. is the Official Trainer of the Naked Nutrition Network. He has 18 years of experience as a trainer and specializes in the areas of fat loss, injury prevention, post surgical/injury rehabilitation, and strength and conditioning. Keith is also a regular contributor to Men's Fitness Magazine.

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