Burn More Calories as well as Building Bigger Muscles

When you want to lose weight, what would you think about what to do first when you want to lose weight?

Some of you might argue that cardio and diet training.

Yes, both are very important if you want to trim excess fat in your body.

However, it is not just diet or cardio exercise that has the effect of reducing fat levels. That is weight training.

There are five important things that will help reduce excess fat in your body during weight training.

If you do it right, the process of burning body fat and also building muscle becomes more optimal.

Burn Calories More with the Right Exercise


From some of the research results mentioned, compared to using machines or isolation training, it would be better to do compound exercises to maximize the number of calories burned.

This exercise alone is an exercise that involves many muscle and joint groups.

Examples of compound exercises include squats, bench presses, shoulder presses, or bent-over rows.

This may be due to the fact that compound exercises use more muscle groups, including small muscles and stabilizer muscles such as triceps, shoulders, or back which help in movements such as the bench press.

The more muscle used in exercise, the more calories you burn.

Research results published in the 2005 National Strength and Conditioning Association showed that subjects who did barbell squats turned out to be 50% more calories than those who practiced leg press.

If one of your fitness goals is to lose weight, then choose more exercise that stands than sitting. For example, choosing a shoulder press rather than a seated press.

The Brazilian study published in The Journal of Strength & Conditioning Research in 2009 said that subjects who were standing barbell curls managed to increase their heart rate by 10% more than subjects who performed seated preacher curls.

A higher heart rate can be one factor that causes greater calorie burning.

Does this mean you have to do standing exercises? Of course not.

If there is a variety of exercises that can be done standing and sitting, then you should choose exercises that stand because to burn more calories.

Choose Low or High Repetition?


Lighter loads and high reps are the right way to burn more calories. Is this completely true? Not necessarily.

Researchers from the College of New Jersey in 2012 found that when subjects used a load that allowed 10 repetitions to be completed during bench press exercises, the subject burned 10% more calories than the subject that limited up to 5 reps.

On the other hand, several studies have shown that when you lift heavier weights for fewer reps, burning calories is less during exercise.

However, burning more calories occurs a few hours after exercise.

In fact, the results of a study from the 2003 Sports Medicine journal said, when you practice with heavy loads and a little repetition (6 reps per set), an increase in body metabolism will occur for two days after exercise.

This result can be twice as much as the exercise with high repetition light load format (12 reps).

So what to do? high repetition or heavy load?

The answer is SECOND.

These two training programs can provide maximum results for you. Both high-load repetitions and low-weight heavy reps.

Faster and more explosive repetitions


The results of research in the 2009 Journal of Strength and Conditioning Research said that repetition quickly and explosively can increase the number of calories burned by 10 percent.

These results are obtained when compared with subjects who do exercises with slow and controlled repetition.

This method is also proven to help increase your body's metabolism after you finish training.

In the example exercise we will provide below, we will provide exercises that are easier to do with fast reps. For example power push-ups and band shoulder presses.

Both exercises can be done to get maximum fat burning from fast reps. Moreover, exercises that use bands, reps can be done faster and explosively.

Reduce Break Time Between Sets


Researchers from the College of New Jersey also found that rest periods between sets also play a role in determining calorie burning during exercise. In fact, this is more influential than the number of reps.

Scientists found that, regardless of the number of repetitions performed, subjects who were weight lifting with rest for 30 seconds, could burn 50% more calories than subjects who took a three-minute break.

For that, be sure to keep the rest time between your sets not too long (better in under one minute).

Do a Superset for Burning Calories More Powerful


Superset training?

Superset itself is a training method that combines two types of exercises without pausing between the two exercises.

Researchers from Syracuse University, New York, conducted a study on subjects who practiced two types of exercises that target chest, back, biceps, triceps, quad and hamstring muscles.

The first study was carried out using the direct set method with a 1 minute break between sets.

Secondly with the superset method.

The researchers found that subjects who practiced with the second method (superset), they burned 35% more calories than the subjects who did the first method.