THE BEST ROUTINES TO BURN FAT – TRAINING WITH RESISTANCE

by | Jan 6, 2019 | BIENESTAR, ESTÉTICA, Uncategorized | 0 comments

Burn fat and sculpt your body with workouts with high intensity resistors!

Many people believe that traditional cardio training, long-lasting and low intensity, is the best way to burn fat and get in shape, but it is not, there is another more effective way, what is high-intensity interval cardio training , “Intervals”, that few people know and that is more effective than the previous one but not the best.

Recent studies have shown that training with high intensity resistances with variable weights is the most efficient, since it increases your metabolism and therefore increases the caloric expenditure in the form of fat during rest.

In my opinion traditional cardio is not a total waste of time, but it is a very inefficient way to burn fat.

Resistance training is the type of exercise where the body and muscles have to work against some type of specific resistance. Some of the tools used for this type of training are:

Self-loads with your same body weight

Dumbbells

Machines

Elastic tapes

Electrostimulators

How can we lower our calorie intake?

Try to avoid simple carbohydrates (sugar, pasta, bread, cookies, sweets, etc.) and put in your diet vegetables, fruit, meat, fish, cereals such as oats and brown rice, pseudocereals such as quinoa, chia, teff, sesame, linsees and legumes fundamentally, ensuring the supply of high quality biological proteins and sufficient essential fats.

There are studies that show that executing a good workout with resistances could burn fat during the 30 hours after training.

El ejercicio con resistencias hace que se disparen los niveles de “cortisol”, pero a su vez también aumenta la hormona de crecimiento y la testosterona, ayudando al cuerpo a contrarrestar la sensación de ansiedad provocada por el cortisol.

Este tipo de ejercicio produce cambios hormonales en el cuerpo y hace que aumente la quema de grasa consiguiendo más energía y vitalidad.

Exercise with resistances combined with a good diet ensures a much more efficient fat burning
There is no magic formula that helps you eliminate fat if you do not take care of your diet. Food is one of the most important factors in achieving this goal.

To lose weight you have to have an exhaustive control of the diet and logically be in caloric deficit.

Strict diets and excess cardio produce a drop in metabolism and with it a significant muscle loss.

Combining exercise and resistance with very demanding diets we will achieve what we are looking for:

  • Lose fat
  • Conserve muscle mass
  • Increase our metabolism

Types of exercises with resistances

Perform three super series of 10 to 15 repetitions of these exercises with self-loads and elastic band works, without rest between them and end the routine with High Intensity intervals.

We take a break of 30 seconds between one round and another and increase the intensity in the next round.

We perform the exercises in 3 series, the first 50%, the second 70% and the last 85%, leaving the interval race to the end.

Push-ups

Biceps with elastic band

Jumps to the bank

Bicycle abs

Triceps with elastic band

Squats

Shoulder with elastic band

Burpee

Intervalic run (8 min)

We could say that this type of training is a combination of exercises with resistances and Hiit (High Intensity Interval Training or high intensity interval training), but without postexercise breaks. This type of training is also one of the most effective ways that exist both to improve cardiovascular endurance and to burn fat.

This is because it improves the body’s ability to oxidize glucose and fat.

The Hiit is performed in periods of high intensity interspersed with periods of longer breaks. It is usually used in programs to lose weight when the goal is to reduce body fat, taking into account that with high intensities more fat is burned by the residual thermal effect of training.

The most common way to practice Hiit is doing several rounds of sprints or bike races as quickly as possible with short rest periods between them.

Resistance training is considered the best method to burn body fat

After training you burn more fat

There are studies on people who only dieted and others who did diet and cardio exercises with a duration of 1 hour and a frequency of 3 days per week and other studies where they were dieting and exercises with resistances. The results have shown that between the first and second group, there is hardly a difference in the results of body fat loss, which shows the low effectiveness of cardio exercise for this purpose. On the contrary, the third group reduced its percentage of fat in a considerable way.

Cardio exercises; Running, cycling or swimming are not as effective at burning fat.

Lengthening exercise sessions hardly increases fat loss, while increasing exercises with resistances results in a more effective result.

With traditional cardio training, calories are burned at the moment, but when the training session ends, no calories continue to be burned in the same way as during resistance training, as this leads to an increase in metabolism.

BIOGRAPHY
  1. Boutcher, S. H. et al. The effect of high intensity intermittent exercise training on autonomic response of premenopausal women. Medicine & Science in Sports & Exercise 39(5 suppl):S165, 2007.
  2. Gorostiaga, E. M., et al. Uniqueness of interval and continuous training at the same maintained exercise intensity. European Journal of Applied Physiology 63(2):101.107, 1991.
  3. King, J. W. A comparison of the effects of interval training vs. continuous training on weight loss and body composition in obese pre-menopausal women (thesis). East Tennessee State University, 2001.
  4. Meuret, J. R., et al. A comparison of the effects of continuous aerobic, intermittent aerobic, and resistance exercise on resting metabolic rate at 12 and 21 hours post-exercise. Medicine & Science in Sports & Exercise 39(5 suppl):S247, 2007.
  5. Paton, C. D., et al. Effects of low- vs. high-cadence interval training on cycling performance. Journal of Strength and Conditioning Research 23(6): 1758.1763, 2009.
  6. Smith, A. E., et al. Effects of ?-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Journal of the International Society of Sports Nutrition 6:5, 2009.
  7. Talanian, J. L., et al. Exercise training increases sarcolemmal and mitochondrial fatty acid transport proteins in human skeletal muscle. Am J Physiol Endocrinol Metab IN press, 2010.
  8. Talanian, J. L., et al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology 102(4):1439.1447, 2007.
  9. Tjonna, A. E., et al. Superior cardiovascular effect of interval training versus moderate exercise in patients with metabolic syndrome. Medicine & Science in Sports & Exercise 39(5 suppl):S112, 2007.
  10. Trapp, E. G. and Boutcher, S. Metabolic response of trained and untrained women during high-intensity intermittent cycle exercise. Am J Physiol Regul Integr Comp Physiol. 2007 Dec;293(6):R2370-5.
  11. Treuth, M. S., et al. Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Medicine & Science in Sports & Exercise 28(9):1138.1143, 1996.