You have probably heard it said that weight training builds strong muscle and can help keep your metabolism at an elevated rate for energy use about an hour after you have completed your workout. This is called the after burn effect, and is the reason lifting weights is essential in any weight-loss regime.
Hit it Heavy
Muscle growth is only stimulated when pressure is applied. Using light weights and doing rep after rep, your muscles will not have the necessary stress put on that’s needed. You need heavy weight in order to grow lean muscle and maximize the fat burn. This kind of workout will use free weights and compound movements in order to recruit more muscle fibers to work and release both muscle-building and fat-burning hormones. Targeting multiple muscle groups provides the fastest, healthiest results. Here are some exercise to add to your weight loss routine.
Squat to Overhead Press
Working the shoulders, quadriceps, hamstrings, butt, and abs; going from a squat into an overhead press is a perfect weight lifting exercise for burning away fat. Stand with feet shoulder-width apart, elbows bent, and a dumbbell in each hand at shoulder height, palms forward. Lower into a squat not letting your toes go past the knees then hold. Push through the heels, standing and pressing the weights overhead. After you return to starting position, do 3 sets of 15 reps.
Single-Leg Dumbbell Row
For this exercise, stand holding a dumbbell in your left hand. Bend forward so your back is flat, parallel to floor. Rest your right hand on the back of a chair for balance, then extend your left arm to the floor, palm facing in. Lift left leg straight behind you, so your body makes a T. Slowly bend left elbow and lift weight up until elbow is even with torso. Hold, lower the weight. Do 15 reps, then repeat on the other side and try to get to 3 sets each side.
Step-Up With Bicep Curl
Stand with your left foot on a sturdy chair, bench, block, or step with a weight in both hands. Lift up to standing on the step, lifting right thigh to parallel with the floor. Curl weights simultaneously towards shoulders, the return to a starting position. Do 15 reps, then repeat and get up to 3 sets each side.
Working your quadriceps, hamstrings, hips, butt, and abs, this workout is a great addition to any routine. With feet hip-width apart, stand with hands on your hips. Take a giant step back diagonally with the left foot, crossing it behind the right. Bend knees and reach left hand toward floor to the outside of your right foot. Return to a starting position and repeat repetitions as needed.
Work these routines in with a Trusted HCG diet plan to maximize weight-loss and lean muscle building. In time you will unlock fat storage and shed those undesirable pounds more quickly.