I have been switching up my normal routine of 1 hour of cardio on most days with 3 days or strength training to a new way of training. Three functional workouts that I use for my online program plus HIIT cardio–which mean 30 minutes or less with max intensity (also, incorporated on the online training). My body is becoming stronger, leaner, and it continuously changing week to week. I finally found the key–it doesn’t require living at the gym but it allows me fit into my skinny jeans!! It feels like it took forever to figure out but Rome wasn’t built in a day, right?! There is always confusion on why weight training is better for you, since in the past cardio was the queen bee. I’m not say cardio is bad by any means but the difference between cardio and strength training is that you will experience more fat-loss with the iron.
Incorporating weight training into your regular exercise program can help burn unwanted fat pounds for two reasons. One reason is the muscle fiber and the second reason is an increase in your metabolic rate. Weight training, or as some refer to as strength training, should be performed a least 3 times per week. Although a personal trainer can help prescribe the best program for you, as a general rule it is recommended that a minimum of one set per exercise for each major muscle group is performed. The major muscle groups are quadriceps, hamstrings, low back, upper back, abs, chest, biceps, triceps, and shoulders. Each exercise should consist of 8-12 repetitions, done in a slow, controlled manner. The resistance should fatigue the muscle group by the end of the set.
Muscle fiber is the basic element of the muscle. These are the three types of muscle fiber: slow twitch (slow oxidating (SO) ortype I), fast twitch (Fast oxidative – glycolyme (FOG) or type IIA) and pure fast twitch (FT or Type IIB). Slow twitch fibers get most of their energy from fat burning, a process that requires oxygen. This is also fueled by the fibers’ ample supply of blood vessels,glycogen, mitochondria (cellular furnaces where fat and nutrients are burned). and the blood fats inside of various related cells. Pure fast twitch fibers are different in that they contract rapidly and fatigue easier. These fibers get their energy from burning glycogen. There are fewer mitochondria in the cells that makeup fast twitch fiber; therefore, these fibers burn less fat than slow twitch fibers. The fast twitch fibers also contract quickly, but sustain more endurance. This may be because they have more mitochondria than the pure fast twitch but less than the slow twitch fiber.
The most interesting benefit of high intensity weight training, like the Online Determinite Personal Training Program–is that you can change pure fast twitch fibers into regular fast twitch oxidative fibers. This is a type of high intensity weight training activity increases the amount of mitochondria in the fast twitch fibers to levels higher than those found in the slow twitch fibers. With more mitochondria present in the muscle cells, more fat is burned.
Metabolism and the rate at which it functions represents the amount of energy you need on a daily basis to sustain your life. Even when resting or sleeping, muscle tissue is very active and requires up to 45 calories per pound per day. Consequently, losing muscle (muscle atrophy) results in a reduction of your metabolic rate. With less muscle, your body requires lower energy. Food once used as energy is now stored as fat. A sensible, long term and regular weight training program is the best in avoiding a decrease in lean muscle mass and metabolic rate.