With all those photographs of fat power lifters doing monster bench presses on the Internet, you would not have thought there was a link between the bench press and losing weight. However, the problem with the overweight power lifters lies in their diet, and not necessarily in the way that they train. For proof of this you only have to look at some of the physiques of immensely strong bodybuilders who have incredibly low body fat percentages.
If you are training for martial arts, and trying to stay within a certain weight limit, you must be careful that your efforts to reduce body fat do not encroach on your lean muscle mass. Here is a short guide on how to maximize strength size and stamina, and get fit for a fight at the same time.
To optimize your training program, regarding weight loss, try and add variety to your strength and physique enhancement program with the addition of other forms of exercise such as the medicine ball crunch with ball roll, kettlebell drills and swimming. By applying even more demanding movements, you can actually make it easier to develop strength, power and size and raise metabolism. You will not only get fitter and stronger in less time, but it will also make your workouts more and more challenging and thus more stimulating.
To Lose The Fat You Need To Become Bigger And Stronger – Find Out Why
While low effort exercising like cardio, can burn more fat proportionately, higher impact activity expends more calories overall, and weight lifting can undoubtedly be viewed as a high intensity endeavour, and specifically when working with bread and butter multi-joint movements such as the barbell squat, deadlift and military press. Just look at how weight training can help you to burn fat better than any other method:
- Eating plans that reduce calorie intake to 1200 or below can de-rail your slimming plans. Soon enough your rate of metabolism slows down and you will finish up using less calories and putting on additional body fat. Another benefit of weight training, is that it sends a very specific stimulus (via your neurological system) to neural transmitters responsible for controlling new protein synthesis. It tells your body to sustain and develop more lean muscle. It can’t transform it into calories (which is why many people that just diet and perform aerobics can never get good physiques). It needs it for all that hard lifting you do, which helps to maintain strength and size, and also raises metabolic rate.
- The physiological argument for training your chest, front delts and triceps (and other upper body muscles) using the bench press gets even stronger, especially any time you bring reduced food intake into the equation. When you reduce your food consumption, well over a quarter of the pounds you lose aren’t from fat – they are comprised of body fluids, muscle tissue and even bone. So what exactly is the relevance of this? The fact is that muscle is the overweight persons best friend. It must consume energy continuously to keep it functioning.
In a survey from the University of North Dakota that examined fitness levels in women aged 20-38, 12 weeks of weightlifting resulted in total daily energy expenditure increasing by over 220 calories per day. RMR in all participants was increased, although no aerobic exercise was performed during the research. RMR increased on average by 9.4%. Even after fine-tuning the stats for the caloric cost of the workout sessions themselves, overall day to day energy derived from body fat was still markedly increased, and therefore it is possible to grow more muscle and lose weight simultaneously. The recovery period following weight training, is almost 100 % driven by calories originating from adipose tissue. The degree of effort put in during the gym routine and the time spent training is what determines the amount of energy utilized – the greater the level of intensity used, the better. It is how heavy you have the ability to go on just a small number of sets, rather than the time you trained for, that has the more significant influence on fat burning.