An effective Strength Training for fat loss Program is one of the most important steps for successful fat loss. Strength Training has many benefits including increases in bone density, lean muscle mass, mobility and even your general mood.
Strength Training will disrupt homeostasis, which is your body’s mechanism for staying the same. If you’re overweight, your body needs a sufficient stimulus to cause change, and strength training does not disappoint. The best way to disrupt homeostasis through strength training is to use an equal work to rest ratio. By doing this, you will be able to maintain the weight lifted throughout your prescribed sets. If you do not have enough rest, you will be forced to lower the weight.
Participating in Strength Training for fat loss will ultimately provide a post workout release of hormones which can be beneficial for body composition. One of these ‘friendly’ hormones is Growth Hormone, otherwise known as GH. Despite what the name may suggest, Growth Hormone will help you achieve a youthful and lean physique. It won’t turn you into a giant!
Strength Training is not only a fat loss tool but it also increases bone density. As we age, our bones unfortunately become weaker and more susceptible to fractures and other injuries. Some studies suggest that strength training throughout adult life can significantly reduce the chances of fracture in both males and females by as much as 40%!
Now that we have covered some of the benefits, here are some quick tips to help you get the most from your strength training program:
- Aim to complete your strength program within one hour. The longer you train, the more cortisol (stress hormone) you produce.
- Whether you want to lose weight or gain weight, add more sets to your current regime. The greater the amount of sets, the greater the hormonal response.
- As you’re now completing more sets, six exercises per workout should be more than enough.
- Remember to lift to a certain tempo. Generally speaking, a 4-5 second eccentric (lengthening of the muscle) will produce more metabolic adaptations. Slow eccentrics will also assist with tendon strength.
- Remember that your strength training program should be structurally balanced i.e. don’t forget to train your legs!
- Here at our Gold Coast Personal Training Gym we utilise this method and it works well.