If I weight train, with that burn fat and make me more lean?

Answer 1

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

Hope this is helpful to someone.

Aloha

Answer 2

I think weight training is great and I've also heard the thing before about how by increasing your muscle mass you increase your metabolism and thus burn more calories in the course of a day even when you're not actually working out. However, I can only tell you what has worked for me. I did the weight training thing every other day and really improved my muscle tone but I didn't really start to shed pounds until I started mixing in cardio with my exercise routine. Was that because the effects of my increased muscles just happened to start kicking in around the time I started cardio? Perhaps, but I think the best course of action is a multifaceted and balanced approach including weight training to gain muscle strength and tone, cardio to burn fat and improve the strength of your most important muscle of all (your heart) and proper diet. I see plenty of muscle men at the gym with big pot bellies, probably because they go home afterwards and slam down several brewskies. I also see weightlifters who are very trim, but my guess would be that they do it as part of lifestyle that includes watching more carefully what they put in their bodies (usually high protein low carbs, since you need protein to build muscles). Also, all the ab crunchies in the world will not get rid of that troublesome belly fat. It will tone you up but that rippled sixpack you might desire will still be covered in flab. You'll need to burn more calories and/or consume less junk food or preferably do both if you really want to be able to show those muscles off.

Answer 3

Try the following : do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don't over 60 minutes at a time.

Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read fitness magazines, like Shape and Fitness for motivation and tips.

Good luck and stick at it.

Answer 4

In the long run, yes. The increased presence of lean muscle mass in the body will help the body burn calories and fat at a quicker rate.

The muscle, which burns fat, burns fat at a higher rate than the fat that it is replacing. Fat does not burn fat.

You can always as a personal trainer through http://www.fit-dc.com

Answer 5

Not directly. Aerobics is more fat--burning.

But, lean muscle mass, even at inactive rest, burns more calories than fatty tissue, so it is best to maintain a good and high amount of muscle. And muscle makes all the other exercises easier to do.

About 15% of a person's workouts should be resistance and for building muscle. Another 15% in stretching. And some 70%, timewise, in aerobics.

Answer 6

Cardio burns fat and weight training tones and strengthens muscles. You need to do both. Find a personal trainer to help you set up a routine and show you the proper techniques.

Answer 7

When you're trying to loose weight you need to weight train with lighter weights and do more reps. For instance my husband is trying to gain muscle mass so he would do 8 reps per set with 75 lbs. If he was trying to slim down he would do 12 reps per set with 50 lbs. Lean muscle burns fat in your body faster.

Answer 8

) Build Muscle

Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.



Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better – whatever your weight.
2) Move More

Although the average person burns around 30% of calories through daily activity, many sedentary people only use around 15%. Simply being aware of this fact – and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn.



The trick is to keep the ‘keep moving’ message in mind. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning calories:

* Tap your feet
* Swing your legs
* Drum your fingers
* Stand up and stretch
* Move your head from side to side
* Change position
* Wriggle and fidget
* Pace up and down
* Don’t use the internal phone – go in person
* Use the upstairs loo
* Park in the furthest corner of the car park
* Stand up when you’re on the phone
* Clench and release your muscles

You’ll find lots of opportunities for burning more calories if you remember that you’re looking for them! Keep thinking ‘keep moving’.
3) Eat Spicy Food

There is evidence to show that spices, especially chilli, can raise the metabolic rate by up to 50% for up to 3 hours after you’ve eaten a spicy meal.



Drinks containing caffeine also stimulate the metabolism, as does green tea.
4) Aerobic Exercise

As well as the actual amount of calories burned during exercise – studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards.



Try 30 minute sessions of heart rate raising exercise, such as vigorous walking, step aerobics, jogging or swimming, 3-4 times a week.
5) Eat Little and Often

There is some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.



Provided your small meals don’t degenerate into quick-fix, high fat, high sugar snacks, eating little and often can also help to control hunger and make you less likely binge.



To find out how many calories you are burning each day, and how many you are eating - you can try the tools and databases in Weight Loss Resources, free for three days.

Answer 9

weight training builds muscle. while weight training probably wouldnt yield huge results, the more muscle mass will burn fat(even when you're asleep!) however, since it costs a lot energy and fat to maintain, your body will quickly get rid of excess muscle if you dont keep up in exercise.

Answer 10

Weight training builds muscle, but isn't the most effective fat burner. You need to run or walk to do that.