Weightlifting is the best way to get rid of fat!
Lately invented many ways to get rid of excess fat, but the best ones were and still are weightlifting exercises, and it is indisputable.
But, it should be borne in mind that we are not talking about the periodic sessions during which uses a pair of exercises with weights, not some kind of weightlifting, when exercises are performed with kettlebells or dumbbells, and, of course, about the synthesis of heavy and light athletics, or even more so of aerobics. It's much easier — you simply go out on the platform, and perform back-UPS to the chest, jolts and jerks as possible in weight, and simultaneously observe how the kilos disappear.
With weightlifting, you can completely transform your figure, but you must understand one thing – we are talking about weightlifting in its purest form, not some lightweight modifications. In this sport there are only two competitive exercise – the rise of the chest with the further implementation of the clean and jerk and snatch with both hands. Training program of any lifter consists of these exercises ( and some variations), as well as certain forms of squats.
In the minds of viewers, weightlifting is rarely associated with a fat burning that is due to the fact that this is not a spectacular sport and attract the attention of mostly heavyweights. But, if you look dry and lean figure has the majority of weightlifters. Those few who are closely watching the competition, you know that, just as in many other sports, in weightlifting there are different weight category, beyond which are only the individual heavyweights. The rest of the athletes often lean.
In the edition of "Sport nutrition Asker Jeukendrup and Michael Gleeson (Human Kinetics, 2010) is a comparative table showing the level of subcutaneous fat among representatives of different sports:
- Hockey — 8 — 15%;
- Volleyball — ages 11 — 14%;
- Tennis — 12-16%;
- Weightlifting is 9-16%.
Very interesting data showing that weight lifters can safely be considered "dry" athletes. Therefore, it is not surprising that the exercises from the Arsenal of weightlifting, today often found in the training programs of athletes from other sports and even lovers. It is a pity that in this work no data are given concerning women.
This intense fat burning due to the high energy expenditure of weightlifters during training. For example, the authoritative journal of Sports Medicine recently published an article by Hizer Smith and Adam's story, entitled "Unique aspects of competitive weightlifting". In their work, the authors write that the cost of energy during moderate weightlifting workout "comparable toprice circular metabolic resistance training high volume."
In addition, there is such a factor as the release of growth hormone. Smith and storey write, "that during weightlifting workout high intensity it is noted 4.5 to 13 fold increase in growth hormone".
The secret is that when performing weightlifting exercises worked large muscle groups and the body involved in the activity, having a large amplitude. Try to break into component parts this exercise as a push in the beginning dead lift, then pull to the chin, and then – the rise of the biceps of the upper grip and a front squat, followed by the military press and lunge. A few repetitions of this sequence with heavy weight stimulates the metabolism so that the body begins with great speed to burn fat.
In 1983 a former weightlifter Dr. Mike stone had an interesting study, whose results were published in the Canadian Journal of Applied Sport Sciences. Its essence boils down to the fact that his team, which trained on a standard weightlifting technique, within 8 weeks is 6% reduced the level of subcutaneous fat and received a 4% increase in dry weight. It debunks the myth about the impossibility to simultaneously build muscle and burn fat.
Building muscle is a kind of metabolic bonus, meaning that the body burns more calories at rest. This explains the fact that training with weights gives a much more constant and lasting effect than aerobic program that burns fat, but does not ensure muscle growth.
Recent years, aerobics is promoted by many celebrities as the best way to burn fat. As a result, tens of millions of people for hours without much effect do exercises of low intensity at a steady pace. But, modern research has shown that interval training have significant advantages over aerobic.
Therefore, the best way for those who wish to get rid of excess fat is the road to weightlifting club!