Use Strength Training To Burn Fat And Lose Weight

A good strength training workout for maximum fat-burning, muscle strength/endurance, cardiorespiratory health and bone density benefits is a full-body circuit weight training session.

It will definitely help to change your body composition. It basically works this way: perform each exercise 10-12 repetitions with no rest between exercises. Choose a weight (free or dumbbell) that you can handle for 10-12 repetitions.

After the last exercise, rest for 2 minutes and repeat the same circuit. Total workout time should be 30-60 minutes. You should do this workout at least 3 days a week on nonconsecutive days. Do this circuit workout for at least 4 weeks. You may need to increase the weight as you progress.

Examples of exercises for a full body circuit training session would be: squats, bench press, walking lunges, bent over rows, shoulder press, biceps curl, low back extensions, tricep dips, step-ups, stability ball crunches, reverse crunches, bridges, planks and lateral lunges.

After 4 weeks of circuit training, you could change your strength workout program to prevent your body from adapting to your workouts. So, how do you know if your strength training program is working for you?

If your fitness goal is LEAN and TONE, you will lose inches from your waist, hips, neck, arms, legs, etc. and your body fat will decrease. You should take these measurements at least once a week to measure your progress.

Don't worry about the weight scale at first. Since muscle weighs more than fat, your weight might even go up a little at first. But you will be on your way to acheiving PERMANENT WEIGHT LOSS AND FAT LOSS because your lean muscle mass will gradually replace your burned fat mass. And this will permanently speed up your metabolism.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!  There are 3 levels:  beginner, intermediate and advanced.  Start at your level.

Mark Dilworth, BA, PES
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About Mark

Hi, I'm Mark Dilworth, Lifestyle and Weight Management Specialist and Myofascial Release/Self Massage Specialist.

Since 2006, I have helped thousands of clients and readers make lifestyle habit changes with my 5-Star Body Transformation Plan, where YOU are the main STAR.

The 5-Star Plan helps you to achieve better long-term health, which includes body transformation and ideal body weight.

I do not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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