Here is the TRUTH on FAT LOSS
A personal fitness plan is just that- personal. However, there are some undeniable truths that remain the same for everyone. Knowing the TRUTH can help you win the war on fat.
The fitness myth and folk lore that have pervaded our society is really one of the major reasons why people train, yet don’t seem to make any improvements in their physique. Month after month, year after year, their bodies remain the same. The reason is – they have never forced their bodies to change. One of the fitness myths that has been ingrained in our psyches is the famous; “I really want to cut up, so I’m lifting real light weight for many repetitions.” I can’t count how many times people in the gym have said this to me. If I had a dollar every time somebody said that to me, I could be a rich man. Little do these people know that they are missing the mark with this philosophy. I’m going to explain the TRUTH about what’s happening and ultimately what’s not happening while weight training.
First of all, the body produces energy either anaerobically (without the use of oxygen), or aerobically (with oxygen present). By its very nature, weight training is an anaerobic activity. The constant starting and stopping just reinforces this without oxygen label. A big reason it is considered anaerobic is that it is predominantly fueled by glucose and glycogen (the body’s stored form of carbohydrates). In order for triglycerides (the body’s stored form of fat) to be broken apart and used to produce energy the activity must be aerobic in nature. Bottom line is (in my best Tony Soprano voice, God rest his soul): “You don’t have no oxygen, you don’t burn no fat – you got me? Capice??
I’m not saying that weight training isn’t a valuable tool in your arsenal for the war on fat. Anyone that would come to that conclusion would be greatly misled. What I’m saying is; “it is what it is.” Allow weight training to do its job. Its job is simply this- provide a stimulus for building muscle. Obscenely light weights, for mind numbing amounts of repetitions are not going to produce the stimulus needed or muscle growth. It will make the muscle more efficient at using oxygen, but it will not make you appear more cut. A good example of someone that would benefit from this light weight for high reps mantra would be a marathon runner or a person competing in a triathlon. This would cause the muscles to adapt and become more efficient at using oxygen for longer periods of time (a very beneficial adaptation for endurance type athletes). The popular phrase “being cut” (referring to good muscle definition and low amounts of muscle obscuring fat) is achieved with a sound nutritional program (comprised of low glycemic carbohydrates, complete protein and healthy fats), a consistent cardiovascular program (alternating days of longer duration lower intensity activity with days of shorter duration higher intensity activity) and lastly a weight training regimen focusing on large body parts using multi-joint, compound exercises (like squats, deadlifts, military presses, bench presses, rows, etc.) for repetitions of failure or near failure in the 8-12 repetition range.
So, if you really want to achieve that lean, toned, tight body you’ve always dreamed of the answer is simple. Use weight training for what it is intended for; to provide the stimulus to build lean muscle. Remember, the more muscle you carry on your body, the more calories your body burns throughout the day (even at rest). Manage body fat levels by following a nutritionally sound meal plan, and tap into the fat stores by performing cardiovascular activity a minimum of 3-5 days a week at varying levels of intensity, as the body adapts very quickly to aerobic activity. There you have it, your game plan to win the war on fat, Good Luck!