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09.11.2014
Body Transformation FitnessGiving you the information, motivation, and inspiration you need to get the body that you've always wanted. Working multiple, large muscles at once with free weight, multi-joint exercises burns a lot of calories: According to a University of New Mexico article, the increase in caloric expenditure during exercise “is almost entirely due to the contraction of skeletal muscle”2. Another reason why a metabolic circuit is likely the best weight lifting workout for weight loss is that short rest intervals and explosive movement patterns result in a significant EPOC, or post-exercise elevation in metabolism: In a Brazilian research review article, Paulo Farinatti and others discuss variables influencing EPOC, excess post-exercise oxygen consumption, an indication that your metabolism is elevated after you are done exercising5. As you can see, evidence suggests that a metabolic circuit is likely the best weight lifting workout for weight loss. Although a metabolic circuit is probably the best weight lifting workout for weight loss, they are based on complex exercises that are not easy to perform: For example, USA Weightlifting is an organization that holds certification workshops for fitness professionals who want to learn how to perform Olympic Lifts such as snatches, power cleans, and squat variations9. In addition to issues with exercise technique, metabolic circuits may not be the best weight lifting workout for weight loss because beginners often have muscle imbalances that make it impossible for them to do certain free weight exercises correctly and safely: Most people have sedentary jobs, so they spend the majority of their time sitting at the office, in the car, or on the couch.
Furthermore, a metabolic circuit may not be the best weight lifting workout for weight loss because many people lack the strength and stamina to even complete the workout: Although bodyweight exercises such as pull ups, push ups, dips, and squats are fundamental exercises in many metabolic circuits, many exercisers struggle to do a few push ups or even one pull up. Even if you know the technique, do not have imbalances, and have a good fitness level, the best weight lifting workout for weight loss is often difficult or impractical to perform properly in most gyms: While most gyms have free weight areas for exercises such as squats, deadlifts, and presses, many do not have Olympic lifting plates or kettlebells.
Even though metabolic circuits are very effective, they may not also be the best weight lifting workout for weight loss, especially for beginners. Although a metabolic circuit is theoretically the best weight lifting workout for weight loss, it is not always the best choice. A machine circuit is good for beginners who lack technique: Since machines have fixed movement patterns, adjustable resistance, and instruction guides, they can be used by people who cannot perform free weight, multi-joint exercises due to a lack of technique or muscle imbalances. Instead of trying to find the best weight lifting workout for weight loss, perhaps a general strength workout to build a foundation may be a good start: Even though you will lose the benefits of using short rest intervals and explosive contractions, following a general strength training program can prepare your body for doing metabolic circuits in the future. Even though a metabolic circuit is arguably the best weight lifting workout for weight loss, it is not always the best choice; so, it is important to consider alternatives that are not only good for beginners but also practical given available equipment. After learning that lifting weights can help them lose fat, many people want to know what the best weight lifting workout for weight loss is. Metabolic circuits are based on free weight, multi-joint exercises that recruit a lot of muscles simultaneously and burn a lot of calories.
Metabolic circuits are also the best weight lifting workout for weight loss because the short rest intervals and explosive movement patterns result in a significant EPOC, or post-workout elevation in metabolism. In addition to increasing EPOC, short rest intervals have been shown to increase growth hormone levels which is thought to increase fat oxidation (fat burning). Moreover, muscle imbalances can make the main free weight, multi-joint exercises dangerous. Although metabolic circuits are probably the best weight lifting workout for weight loss, many beginners lack the foundational level of fitness necessary to do them. Although weight machine circuits do not burn as many calories, they are good for beginners who lack gym experience.
Although a foundational strength program is not the best weight lifting workout for weight loss, beginners may consider building basic strength so that they can graduate to more effective metabolic circuits. Whatever your weight loss exercise of choice, the key to efficient weight loss is to avoid your body adapting to your weight loss program, whether it is your nutritional or exercise program: vary the mode, vary the place you train, vary the workout, vary the time of day, vary the intensity of the workout, vary the duration, vary as much as you can. The body senses stress and adapts as quickly as possible, your body starts to adapt to your exercise routine.
Cross-country skiing (machine or outdoors) is a fantastic endurance sport, calling on every major muscle group.
Cardio and resistance training in one fierce calorie-burning workout lasting between 20 and 40 minutes.
Rock climbing is a weight loss exercise that combines cardiovascular exercise with resistance training. I notice James and DJ posted quite awhile ago, but in case you’re still having problems, here are some considerations. Another thing you have to consider is that muscle weighs more than fat so if you are gaining muscle and losing fat you may not notice a considerable drop in weight or even may gain in weight. After realizing that lifting weights to lose weight is effective, both complete beginners and seasoned gymgoers alike search for the best weight lifting workout for weight loss that will get them to their goals as quickly and efficiently as possible. Studies have shown that free weight exercises incorporate not only large muscles but also small, stabilizer muscles3. Study participants performed the bench press and squat with 85% of the weight that they could do for only one repetition6.
Since free weight, multi-joint exercises such as squats and pull-ups form the core of the workout, you are sure to burn a lot of calories during your workout, and the short rest intervals and explosive movement patterns will elevate your metabolism for hours afterward. The courses are normally given over the weekend and are approximately 13-14 hours long “with up to 9 hours being practical and 4-5 hours lecture based”9. People who sit for prolonged periods often develop “lower-crossed syndrome,” their low back, hamstrings, and hip flexors becoming overly tight and their glutes and other muscles becoming too weak11.
Besides lacking strength, many also lack the stamina to push themselves to high levels of intensity. Although normal free weights can be used for many metabolic circuit exercises, the lack of specialized equipment leaves gymgoers with fewer exercise choices.


Metabolic circuits are based on complex, free weight exercises that are difficult to perform correctly. Instead of doing a machine circuit, beginners may consider doing a workout that corrects muscle imbalances and builds overall strength so that they can one day do pull ups, push-ups, squats, and other exercises. Machine circuits may not burn as many calories, but they are good for beginners who lack technique; on the other hand, a beginner may first consider trying to build a strength foundation so that he or she can later graduate to metabolic circuits. Although any sort of metabolic circuit is sure to be a great fat-burning workout, it may not be appropriate option for everyone. Whether you are running outside or on a treadmill, it simply is the best exercise because you are burning calories, as well as strengthening your legs and heart. Click here to calculate how many calories you will burn based on your body weight and exercise duration. The elliptical trainer combines the cardio of running with resistance and it is low impact. Too often, one spots people “working-out” at the gym, but who are mostly in conversation with someone (sometimes even on the phone!), concentrating on television screens more than their work out, seem completely unfocused and are not even sweating. However, most basic weight lifting programs are geared towards bodybuilding, so the average gymgoer who does not want to look like The Hulk has little help in finding the best weight lifting workout for weight loss.
Although the circuit session was shorter, it resulted in almost twice as much EPOC (25 kcal) than the traditional, consecutive set session (13.5 kcal). Also, short rest intervals have been shown to increase growth hormone levels, a hormone which is thought to make your body burn more fat. Even though experiencing some discomfort is part of pushing yourself and improving, people who are just starting an exercise program or who have preexisting conditions should not push themselves too hard.  As in the HIIT vs LISS cardio debate, what is effective may be too for some people, especially beginners. Moreover, most free weight areas are designed for bodybuilding workouts: slowly doing multiple sets of one exercise before moving on to the next. Even if beginners want to learn proper technique, they often have muscle imbalances that lead to poor exercise form and increase the chance of injury.
However, you can turn a group of machines into one of the best weight lifting workouts for weight loss by performing the exercises explosively and moving between machines quickly. Once again, total beginners will benefit from any increase in activity; so building a foundation will give them the foundation they need to move onto very effective metabolic circuits one day. While these alternatives may not be the most efficient fat loss workouts, they will still produce good results.
Moreover, it is important to realize that no workout will burn fat if you consume more calories than you burn. Another positive is that burning the equivalent amount of calories as running feels easier on the elliptical.
Just make sure most of your power driving the stroke comes from large muscle of the thighs – not the upper body (a common mistake). However, pear-shaped women beware of high resistance, as this will increase muscle mass in your thighs and exacerbate your problem area. This weight loss exercise also improves cardiovascular endurance, coordination and agility.
To do it right you must focus on the exercise you are doing and constantly push yourself harder, increasing the level of difficulty as you get more fit. I am on the treadmill for 28 minutes and do as much speed as I can accommadate and do weight lifting exercises and ab exercises. Although it depends on your ultimate goals, evidence suggests that a metabolic circuit, a weight lifting workout of multi-joint exercises with little to no rest between sets, is the best weight lifting workout for weight loss. By recruiting so many muscles at once, a free weight exercise such as a squat burns 50% more calories than a similar machine exercise such as leg press3. In addition to rest intervals, the Brazilian researchers also looked at studies regarding the speed with which people performed exercises to see if there was any impact on EPOC. Even though the participants who used longer rest intervals had a 15% greater volume in work load because they recovered more between sets, growth hormone release was highest in the 60 second rest interval group6. Considering this, there is little doubt that a metabolic circuit is the best weight lifting workout for weight loss.
Although the IKFF offers multiple levels of certification, completing even the first level is difficult: candidates must properly perform the swing, clean, press, push press, snatch and squat10.
For example, when squatting your upper body will lean forward, your heels will come off the ground, and your knees will cave in11. Technique and muscle imbalances aside, if you cannot perform basic strength exercises or sustain an elevated heart rate, the best weight lifting workout for weight loss may not be the best choice for you.
In addition to a lack of equipment, most gyms are too crowded to make free weight circuits possible. Also, it is important to remember that beginners who want to lose weight are probably going to lack the stamina to perform a true metabolic circuit. Even though a machine circuit will likely burn fewer calories than a free weight circuit, beginners who are transitioning from being completely sedentary to more active will see results from any increase in caloric expenditure. While some workouts may burn more calories or release more fat-burning hormones than others, you still need to consume fewer calories than you burn.


It doesn’t take long for you to start questioning little to no weight loss from your 45 minute elliptical ride five times a week.
If you did level 7 on the elliptical cross-trainer last week and found it easier, your body is not working as hard and you are burning less calories.
I began at 175lbs a year ago, kept the same regimen each day, and stayed at the same weight, however within the last several weeks I have noticed that I seem to be gaining a little weight.
I am now around eighteen percent, work out 1-2 hours per day using free weights, cycling, step aerobics (I am a group exercise instructor as well). However, it may not be an appropriate workout for you, so it is important to consider alternatives. Since exercises commonly found in metabolic circuits such as squats, pull ups, and dips utilize many muscles and burn more calories than machines, it makes sense that a metabolic circuit would be the best weight lifting workout for weight loss.
Although the authors of the article “Hormonal Responses to Resistance Exercise Variables” cite a 2005 study to show that rest interval length does not affect growth hormone levels, the rest intervals in the 2005 study were very long: two minutes and five minutes7. If they are unable to perform the exercises correctly, they must somehow demonstrate proper technique at a later time by “attending a review Level 1 course, testing in person with an IKFF regional representative or by providing video”10. Although you can overlook these technique flaws if you are doing slow, body weight squats, performing a squat with added weight, especially with short rest periods between sets and with explosive movement patterns, is sure to lead to an injury. Whether you are parked in the same squat rack or monopolizing the same dumbbells for an extended period of time, other gym members are going to get annoyed with you. Even if you are not a beginner, most gyms neither have the equipment nor the space for a proper metabolic circuit. With this caveat in mind, you could argue that any weight lifting workout can be used for fat loss as long as you track your diet and are sure to consume fewer calories than you burn. However, most important is choosing a cardiovascular modality or modalities that you enjoy. However, once the training parameters change, the body must re-adapt, thereby accelerating your progress. Even if you follow the most effective or most efficient workout for fat loss, it is important to remember that putting yourself in a calorie deficit is critical: even if you follow the best weight lifting workout for weight loss, you will not see any results unless you control your diet and consumer fewer calories than you burn. This study is especially interesting because both protocols “were performed with identical repetitions, sets, loads, eccentric speeds, and intervals” of 90 seconds rest between sets5.
The authors also acknowledge that a 1990 study that compared one minute (60 second) and two minute (120 second) rest periods found that more growth hormone was released after the one minute rest periods than after the two minute rest periods7. If getting an official certification is such a long, difficult process, learning how to correctly and safely perform a squat, deadlift, or kettlebell exercise is going to be difficult for a beginner. Once again, the best weight lifting workout for weight loss is not always appropriate for everyone.
Likewise, if you are trying to move between exercises quickly and you have to wait because someone else is using the weights or equipment that you want to use, you will have to extend your rest intervals. Given these limitations, it is clear that the best weight lifting workout for weight loss may not be the best for you. Types of cardiovascular exercises include jogging, sprinting, power walking, cycling, hiking, swimming, spinning and aerobics classes. I continue to keep myself on a decent diet, try to eat the right foods, but I cannot understand why I am getting heavier around the lower waist. Also, you should be concentrating on building lean muscle mass, which means moderate weight at a moderate tempo for 12-25 reps, a couple times, for each muscle group. By looking at these studies, you can conclude that the best weight lifting workout for weight loss probably incorporates short rest intervals and explosive movement patterns because of their effect on EPOC.
Thus, it seems that only very short rest periods cause a significant increase in growth hormone. Since these exercises form the core of metabolic circuits, these circuits may not be the best weight lifting workout for weight loss for beginners who lack basic free weight exercise technique.
Plus, if you stick with it, you’ll get hooked, making weight loss and weight maintenance easy. The weight should be enough so that your last rep is the last one you can manage with good form. Since a metabolic resistant circuit almost always has short rest intervals and explosive movement patterns, it may be the best weight lifting workout for weight loss. This is important because researchers have theorized that the increase in fat oxidation (fat burning) following a weight training session is due to the increase in levels of growth hormone and other hormones8. There is nothing permanent except change. If you are not going forward, you are heading backward. Since short rest periods are one of the defining factors of a metabolic circuit, the increase in growth hormone is another reason why it is likely the best weight lifting workout for weight loss.



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