Scott Schwab:
No matter how many times we hear it, we still need to have good information repeated. Repetition is the mother of all learning! So lets review the benefits of lifting and debunk some of the myths about lifting and getting bulky.
On a daily basis, and especially from females, I hear; "well I'm not going to lift because I don't want to get bulky." This is false. There is a principle that states when muscle is built that it will burn calories. Calories burned, results in fat lost. Body frame has a lot to do with how much muscle and/or fat that we can put on. If we stick to weights and consistently incorporate them into our exercise, we will burn more calories and fat than cardio alone.
The secret is to use low resistance weight and high reps. The result is muscles being worked and the release of testosterone. As a hormone, this is one of the main components of being able to lose fat and build leaner muscle. Doing cardio, will elevate your heart rate and burn calories and needs to be apart of any exercise routine. However, if we can take the best of both worlds, we can turn our bodies into fat burning machines. Begin with lifting and end with cardio for your exercise routine.
Another concept that I personally implement is circuit training or interval training. With weights, it is taking our body to different levels of intensity and then backing off. The constant fluctuation of intensity will burn more calories than exercising longer at a lower pace. It is important for us to continually work through exercises and push towards the next rep, set, and exercise in general. That is why cross-fit is such a popular form of exercise right now. Here are some tips that we can incorporate into what we are already doing for some great results.
Tips:
- Leave your phone alone
- Get music to pump you up
- Avoid talking to people for long periods of time
- Push yourself harder than you think you can
- Watch others exercise and incorporate best practices
- Have water bottle full and close to where you are.
- Bring all weights to centralized area
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