Weight Training & Fat Burning

Lifestyle Technologies

Incorporating weight training into your regular exercise program can help burnunwanted fat pounds for two reasons. One reason is the muscle fibre and thesecond reason is an increase in your metabolic rate.

Weight training, or as some refer to as strength training, should be performed atleast 3 times per week. Although a personal trainer can help prescribe the bestprogram for you, as a general rule it is recommended that a minimum of one set perexercise for each major muscle group is performed. The major muscle groups arequadriceps, hamstrings, low back, upper back, abdominals, chest, biceps, triceps,shoulders and neck. Each exercise should consist of 8-12 repetitions, done in aslow, controlled manner. The resistance should fatigue the muscle group by the endof the set.

Muscle fibre is the basic element of the muscle. These are the three types of musclefibre: slow twitch (slow oxidating (SO) or type I), fast twitch (Fast oxidative - glycol tic(FOG) or type IIA) and pure fast twitch (FT or Type IIB).

Slow twitch fibres get most of their energy from fat burning, a process that requiresoxygen. This is also fuelled by the fibres' ample supply of blood vessels, glycogen,mitochondria (cellular furnaces where fat and nutrients are burned) and the bloodfats inside of various related cells.

Pure fast twitch fibres are different in that they contract rapidly and fatigue easier.These fibres get their energy from burning glycogen. There are fewer mitochondria inthe cells that makeup fast twitch fibre; therefore, these fibres burn less fat than slowtwitch fibres.

The fast twitch fibres also contract quickly, but sustain more endurance. This maybe because they have more mitochondria than the pure fast twitch but less than theslow twitch fibre.

The most interesting benefit of high intensity weight training (or long durationaerobics) is that you can change pure fast twitch fibres into regular fast twitchoxidative fibres. This type of high intensity weight training activity increases theamount of mitochondria in the fast twitch fibres to levels higher than those found inthe slow twitch fibres. With more mitochondria present in the muscle cells, more fatis burned.

Metabolism and the rate at which it functions represents the amount of energy youneed on a daily basis to sustain your life. Even when resting or sleeping, muscletissue is very active and requires up to 45 calories per pound per day. Consequently,losing muscle (muscle atrophy) results in a reduction of your metabolic rate. Withless muscle, your body requires lower energy. Food once used as energy is nowstored as fat.

A sensible, long term and regular weight training program is the best in avoiding adecrease in lean muscle mass and metabolic rate.

Beginning a regular weight training program can take some effort. No matter whatyour age, weight training will fuel a lasting lifestyle and add longevity & functionality to your life.

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